Last Updated on June, 2023
Many of you opt to gulp pre-workout when it is gym o’clock, and you do not have enough energy to hit the gym. This is normal, and pretty much everyone does it, cause why not.
I am not here to tell you not to do this. The whole purpose of a pre-workout is to have it before the gym for better performance. Instead, I am here to educate you and give you healthy tips you must follow when consuming your pre-workout. Like, is it wise to consume pre-workout every day?
Sometimes blindly taking supplements can lead you to many complications. So it is best to know what goes inside your body. Pre-workout supplements are most beneficial to gym freaks, but there are some facts you need to know.
Hang in there, sit down, take a deep breath and scroll down. At the end of the article, you will know how to be smart when consuming your pre-workout supplement.
What Does the Pre-Workout Do?
Before we go ahead with the article, I want to cover the function of a pre-workout supplement.
A pre-workout supplement is something that athletes or weightlifters consume to enhance athletic performance. Pre-workout contains ingredients such as caffeine and creatine, and comes in many forms mainly; powdered supplement, shake, processed snack, or a pill.
These supplements are not banned or restricted. However, the consumers are warned to be cautious when taking pre-workouts.
Most people mix the pre-workout with water and consume it 30 minutes before hitting the gym. What happens when you take a pre-workout is that it will boost your energy levels and give your body what it needs to perform better.
Once you consume pre-workout, it will most importantly delay fatigue.
Ingredients in a Pre-Workout
As I previously mentioned, knowing what goes inside your body is always wise. Pre-workouts have different ingredients, depending on the brand and type you use. However, below is a general composition of pre-workout ingredients for you to learn!
Caffeine
Caffeine is known as an energy boost, and not only that, but it also increases muscular endurance and increases power output. Many pre-workout supplements contain caffeine, one of the star ingredients, because caffeine consumption supports 20-60 minutes of high-intensity exercise with delayed fatigue. (1)
The caffeine slows the nerve cell activity. However, overdosing on caffeine is not recommended, and it causes jitters and anxiety and increases blood flow, thereby causing cardiac arrest. (2)
Creatine
Creatine also promotes increased exercise capacity. In addition to that, creatine is an influential lean body mass gainer. For these reasons, most pre-workout supplements incorporate creatine into their pre-workouts.
Creatine should only be taken at levels of 1200 mg.
Overdosing can cause health issues such as weight gain, bloating, water retention, and digestive issues.
Beta Alanine and Niacin
If you eat cereal, you know what this is. Beta-Alanine is responsible for reducing the acidity levels in your muscles. This can come in handy while working out because high-intensity workouts produce a lot of acid in your muscles. Overflow of these acids in muscles can cause damage to other parts of the body. (3)
Niacin, on the other hand, plays a role relating to metabolism, and Niacin is also a form of vitamin B3. Overdosing on Niacin could cause severe skin flushing, dizziness, and even high blood pressure.
Sodium Bicarbonate
Sodium bicarbonate stops the acid build-up in the body. You will not fatigue faster because of this element, and it rains more energy in your body. This will help a lot in doing strenuous workouts. You will not feel the burning in you, thanks to baking soda!
Branched Chain Amino Acids
Branched Chain Amino Acids consist of three essential elements.
- Leucine
- Isoleucine
- Valine
This ingredient helps growth in muscles. Found in high protein foods such as eggs, and meat. BCCA will cater to many benefits while working out. Some of them are improving endurance, reducing fatigue, and reducing muscle soreness. (4)
Related article: Pre-Workout vs BCAAs
Is it Safe to Consume Pre-Workout Supplements Daily?
This is the most important question that every gym freak wants to know. Well, the answer is simple, it is safe to consume pre-workout supplements in adequate amounts. Another critical thing to remember is for the product to be quality.
Consuming a low-quality product for some time will cause severe life-threatening damage to your body and its organs. However, if you find a genuine and mostly a product that is less harsh on your body, I must say there is no harm at all.
Finding a supplement that is good for your health is not rocket science. Do your research and first gather the ingredients. Search for all the ingredients and try to understand what it does to your body.
Next is to note the doses and how often you plan to take the supplement. Taking just the required amount is recommended, and taking more than what is prescribed will be bad for your health.
If possible, speak to your doctor or a health professional and take a second opinion. Take note of your medical problems such as allergies, do your homework, and choose the best.
It is safe to say that taking a pre-workout supplement is entirely safe as long as you follow all the above medical and nonmedical advice. At the end of the day, what is the point in hitting the gym if you are consuming dangerous amounts of substance and deteriorating your health for nothing?
How to Avoid Side Effects Caused By Pre-Workouts?
Side effects are a perfect and probably the best example of “every action has an equal and opposite reaction” If you consume pre-workouts that are not up to the best quality or if you are consuming too much than what is prescribed, you might want to read and understand these facts.
What is the Correct Dose to Take?
Before we move forward, we will first learn the recommended and prescribed amount to take pre-workout.
This is not something that has to be followed strictly, but in a more general sense, the advisable amount of pre-workout for a week is 4-5 times.
Make sure to only take a pre-workout every day before a heavy intense workout. Some people consume a pre-workout even before cycling or walking.
You do not need a pre-workout for not very rough sessions.
What Happens if You Consume Pre-Workouts Often?
As advised before, it is not advisable to have pre-workout all day and all night, and these contain major ingredients that might cause digestion problems and other medical conditions. If you consume too much pre-workout, below are some adverse effects you may encounter. (5)
Ingredients such as caffeine, Niacin, L-arginine, and creatine warn of possible kidney failures if consumed in unhealthy doses. These extremely compound chemicals will create high liver enzymes, negatively affecting your kidneys and liver.
Further, these ingredients increase blood flow, and increased blood flow affects muscles as well as the brain. This is one of the biggest reasons why doctors recommend taking pre-workout only if necessary.
Another possible side effect is red patches on your skin. Even Though Niacin plays a significant role in energy metabolism if taken in heavy doses can cause serious health conditions. Most pre-workouts contain Niacin, so you better be cautious.
Beta-alanine amino acids reduce the acidity in muscles. Causing a harmless reflex to the nervous system. However, it may cause a slight tingling sensation in your hands and legs.
Related article: When Should You Take Pre Workout?
How to Know if Pre-Workout is Being Consumed Often?
Pre-workout supplements are taken to enhance your exercise performance. This is, however, not a necessity. You can go to the gym without a pre-workout too. People take pre-workouts to gain an added advantage and make daily workouts much more efficient.
Consuming a pre-workout every day is not advisable. But, sometimes, you might feel sick or uncomfortable even if you do not take a pre-workout every day. That is to say; your dose does not agree with your body. Each of us is different from each other; our body anatomy is entirely different as well. Learning and understanding “what happens to your body if the pre-workout supplement is being consumed often is better.”
This way, if you notice the differences below, you can take proactive steps and stop consuming the pre-workout or reduce the dose until your tolerance level improves.
Related article: How Long Does Pre Workout Take to Kick In?
You Are Becoming Dependant on the Pre Workout Supplement
I TOLD YOU BEFORE, AND I AM TELLING YOU NOW! A pre-workout is not a necessity, and our bodies are designed to survive a workout without a pre-workout. However, there is a problem if you feel like you do not have the energy to perform exercises without the pre-workout daily.
If this is the case, you better take a break from taking it daily.
As much as it boosts energy, it also causes dangerous repercussions if you consume it often, and this is a widespread problem with any pre-workout products.
Your Quality of Sleep is Affected
Taking a pre-workout more than necessary can ruin your sleep. The fitness community often complains that their sleep patterns change with high doses of pre-workouts, and this is because of its caffeine content.
Caffeine intake will decide your energy levels; this is the same as taking black coffee to keep yourself up. Most supplements, protein powders, and energy drinks contain heavy doses of caffeine to reduce fatigue and increase alertness.
Get Jittery and Crash Soon After
This is again because of the amount of caffeine you put into your body. Some people have a low tolerance level when it comes to caffeine, and this depends on the body composition and health conditions.
As much caffeine improves endurance, it will narrow the blood vessels. Narrowed blood vessels make it hard for the blood to flow, causing massive pressure inside your body.
So it would be best to be mindful of taking too much caffeine. If you experience any of these adverse pre workout side effects, taking a break from pre-workout is always better and advisable.
FAQs
Final Thoughts
It is not healthy to take a pre-workout daily. However, I think you are safe if you are cautious about what you take into your body, research, and be on alert for bodily reactions.
As I previously mentioned in the article, I do not think you should take any health risk at any cost, which is not worthwhile.
The vast majority of people follow instructions given by non-professionals like social media bloggers and take pre-workout every day. Taking a pre-workout every day without any knowledge will only make things worse.
You do not have to stick to just a pre-workout; you can even try an energy drink before going to the gym, because it has the same effect. Here’s the difference between pre workout & energy drink.
Most conventional pre-workouts will have heavy doses of caffeine, and it is not recommended to be consumed often. The worst is when you get addicted to these; the best course is to finish in adequate amounts and not overdose on these chemicals.
Remember one thing; your body is your temple, and it protects you as long as you feed it well. So, do not take it for granted!
REFERENCES:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835847/
- https://www.hsph.harvard.edu/nutritionsource/caffeine/#:~:text=In%20the%20U.S.%2C%20adults%20consume,healthy%20adults%20to%20consume%20daily.
- https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0090-y
- https://www.healthline.com/nutrition/bcaa#Dosage-instructions
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520716/
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