Pre-workout supplements are formulated to improve physical performance. They are not regulated by the Food and Drug Administration (FDA) and are known to cause a wide variety of side effects.

Each pre-workout brand can be formulated differently, so the potential side effects will vary from product to product.

To determine if a pre-workout supplement is safe for you, it’s best to check the ingredients and understand potential side effects.

Pre-Workout Options and Side Effects

Caffeine

Caffeine is the most popular stimulant in the world. It might enhance endurance workouts like running when consumed before a workout. This supplement can cause significant side effects. They include:

At high doses, caffeine can cause extremely serious side effects, even death.

Beta-Alanine

Beta-alanine is a supplement used to decrease muscle fatigue and improve physical performance. Research has found conflicting evidence on its effectiveness. It was found to be safe in doses of 1.6 to 6.4 grams (g) per day for eight weeks.

Potential side effects found with its consumption included:

• Itchy skin
• Tingling in the face, neck, hands, and upper torso

Branched-Chain Amino Acids (BCAA)

BCAAs are a group of amino acids that can provide energy to skeletal muscle during exercise. Research has not shown them to be effective in endurance exercise, but they may improve muscle mass and strength during exercise.

BCAAs currently do not have any reported side effects.

Citrulline

Citrulline is a supplement that widens blood vessels to allow more blood to bring nutrients and oxygen to muscles. When used as a supplement, research has found that it may improve exercise performance in young adults.

The primary reported side effect is gastrointestinal (GI) discomfort.

Creatine

Creatine is an amino acid produced by the body. When taken as a supplement it can improve energy and is beneficial for short-term, anaerobic exercise (exercise that uses energy stores in the body without using oxygen). This supplement is generally considered safe but can cause certain side effects.

These side effects are:

Are There Any Health Benefits of Using Pre-Workout?

Pre-workout supplements may have health benefits. However, each brand has different ingredients, so it’s impossible to say whether all pre-workout supplements are effective.

Overall the potential benefits of using a pre-workout may include:

• Decreased recovery time
• Improved endurance
• Increased energy
• Increased muscle mass

Pre-workout supplements may be effective, but results will vary depending on the supplement’s ingredients, how it is taken, and the user’s goals.

Who Should Avoid Pre-Workout?

Pre-workout supplements are not for everyone. Children should not use them, and they can cause serious interactions with certain medications.

According to the American Academy of Pediatrics (AAP), performance-enhancing supplements do not create results in high schoolers that cannot be seen through proper nutrition and hydration.

Pre-workout supplements can interact with certain medications. People who are taking the following medications need to check with their healthcare provider before taking any supplement:

• Anticoagulants (blood thinners, such as warfarin)
• Levodopa (a drug that converts to dopamine in the brain and treats Parkinson’s disease)
• Levothyroxine (a thyroid hormone used to treat an underactive thyroid)
• Cimetidine (a histamine type 2 drug that reduces stomach acid)

How to Use Pre-Workout Safely

There is no one right way to use and safely take a pre-workout supplement.

If the goal of the pre-workout is to increase energy, look for a supplement that contains caffeine. Caffeine starts to work within an hour and typically lasts four to six hours. Aim to complete your workout within that time frame for the best effect.

Follow the manufacturer’s label guidelines on timing of use. Many brands recommend taking the supplement 15 to 30 minutes before exercise.

Healthier Alternatives

Proper nutrition and hydration are the healthiest alternatives to a pre-workout supplement. Both weekend warriors and professional athletes will perform better and recover faster when they eat a well-rounded diet and are properly hydrated.

A healthy diet includes:

• Avoiding or limiting alcohol
• Eating a variety of proteins
• Eating a variety of vegetables, fruits, and grains
• Getting the proper amount of calories
• Limiting added sugars, saturated fat, and sodium

Summary

Pre-workout supplements may be helpful for some athletes, but they carry the risk of side effects. First, determine why you want to take a pre-workout supplement, and then research ingredients you would like to try or avoid. Always talk to a healthcare provider before starting a new supplement to determine whether it is safe and does not interact with current medications or health conditions.