We all love pre-workouts! Don’t we? That magical strength boost we get right during our workouts makes it absolutely worth it! They comprise of energizing elements that aim to enhance your overall performance and include several ingredients such as Caffeine, Creatine, Beta-Alanine, L-arginine, Niacin, and various branches of protein that work, that primarily aim to improve your endurance. But do Pre-workouts have any side effects?
Yes, they do! However, with little precaution and understanding, you can easily get away with all sorts of drawbacks. It must be comprehended that only irresponsible usage (especially if abused), may cause short term and long term side effects. Fortunately, you are where you need to be, as here we have discussed in detail how to counter pre-workout side effects. So if you are a training enthusiast, you surely can’t miss this one!
When do the Pre-workout side-effects start appearing?
Unfortunately, in most pre-workouts, brands do not share the negative aspects of pre-workout with the consumers. If you are taking the pre-workout for the very first time, you will be amazed by the immense energy levels that it brings. However, right from the beginning, you may feel a tingly sensation. The side effects of pre-workouts start to appear faster if you are going over the limit(and not according to what your pre-workout recommends) or huge quantities regularly. With time, they may become ineffective, and you may end up developing tolerance to it. Moreover, you may also be required to take in extra pre-workout as the same quantity would be no longer able to provide with the same energy levels; thus, side-effects of the pre-workout may start appearing drastically.
Side effects of pre-workout and its Preventions
If you prefer working out late at night and are taking pre-workouts after 6 pm, you’d have disturbed your sleep cycle. The stimulating ingredients in the pre-workout, such as Caffeine, are able to stay in your system for up to 5-6 hours, leading to severe insomnia.
Ingredients such as Caffeine are metabolized at different rates by different individuals. To avoid insomnia, you must take your pre-workout at least 6-8 hours before your sleep. This would ensure that the effects of Caffeine are totally reduced by the time you are on your bed. On the other hand, you may also reduce the pre-workout dosage.
Unfortunately, Diarrhea is one of the most embarrassing side effects of taking pre-workouts. It’s usually the result of being intolerant to a particular ingredient or taking pre-workouts on an empty stomach. It’s also caused if you do not mix enough water with your pre-workout and may result in other digestive upsets as well.
The good thing is that Diarrhea is not that common, and just by taking certain precautions, you will be easily able to avoid it. Firstly, you must never take your pre-workout on an empty stomach. It’s best to have a light meal 1-2 hours before taking your pre-workout. Most importantly, you must mix your pre-workout with enough water (up to 8-12 ounces of water) for it to be digested smoothly in your bloodstream. Although few of us may be intolerant to certain ingredients in our pre-workouts but by adding more water, we can easily diminish its effects.
Dehydration and Headaches
Do you take pre-workout on a daily basis? We are sure it wouldn’t be uncommon facing severe headaches and dehydration. Pre-workouts contain certain ingredients such as Creatine that pulls water from another area of your body as well, to assist the working muscles. Also, components such as Arginine, Citrulline malate, or beta-alanine cause the expansion of blood vessels in your body, including your head. This expansion of blood vessels, along with dehydration, leads to regular headaches.
You lose ample water in perspiration during workouts. Thus, to avoid dehydration, you must drink water not just before your workout, but also during it. You may also avoid specific ingredients like beta-alanine in high doses to get rid of headaches.
High Blood Pressure
Doubtlessly, all stimulants increase blood pressure to an extent. Not just that, during intense training such as heavy weight lifting, blood pressure levels are at peaks. However, gradually they return to normal. But, if you are already having issues with your blood pressure levels, Pre-workouts may not be good enough for you.
If you have blood pressure fluctuations, you must get your doctor’s approval before beginning with an exercise program. Specific ingredients like Caffeine may also be avoided or taken in minute quantities, to prevent any disruptions. Actually, the Trial and error method is best to find if a certain pre-workout has any significant impact on your blood pressure levels.
Tingly or Prickly Sensations
None of us like tingly sensations, Right? Well, unfortunately, every pre-workout causes tingly or prickly feelings throughout a person’s body, especially on hands neck. This sensitivity to the pre-workout varies from person to person, and luckily it’s nothing to be worried about. The uncomfortable and itchy feeling is caused by niacin, beta-alanine, or vitamin B3, and even severe cases may result in red, blotchy, and itchy skin.
In order to prevent the uncomfortable tingling especially related to beta-alanine, it’s crucial to divide the daily 4–6-gram dose into two separate doses of 2–3 grams each. With that, you may also go for sustained-release formulas readily available in the market that is effective in preventing this side effect.
Doubtlessly, Pre-workouts are super helpful in igniting the impact of your work out sessions and are a source of ultimate strength that we all are fond of! But, with irresponsible uptake, you may face severe short term and long term benefits. And we know you wouldn’t love that!
Hence, it’s exceptionally significant to prevent these side effects by following simple protocols and precautions. Trust me, if taken in the right way, Pre-workouts will work magic for you!