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Preworkout supplements are a popular choice before a workout to boost performance and see bigger gains. But is preworkout dangerous, or are these supplements safe to take?
Before hitting the gym, many people have the same routine: change into gym clothes, fill a water bottle and take a dose of preworkout. Preworkouts are wildly popular among all kinds of adults, from bodybuilders and pro athletes to suburban moms who want to see better results at the gym. The industry is booming, too; the market is expected to hit $23.8 billion by 2027, a compound annual growth rate of 8.3%.
Even so, questions about the safety of preworkout supplements persist. Unlike medications and food products, supplements like over-the-counter vitamins and preworkout products aren’t required to get approval by the Food and Drug Administration (FDA). This means companies can essentially package whatever they want and call it a preworkout supplement.
What Is Preworkout?
“Preworkout” refers to any supplement taken before a workout. These supplements are sold in many shapes and sizes, including powders, pills and shakes. The ingredients in a preworkout can vary from product to product, but most contain some form of protein or creatine. Some also contain amino acids, B vitamins and caffeine for a more alert, focused workout. Some brands of preworkout are specific to gender, while others are intended for everyone.
Preworkout is most popular among those who lift weights and are seeking to maximize performance. While some people who run, do yoga or attend fitness classes will take them, the highest use is associated with muscle-building.
Benefits of Preworkouts
Those who use preworkouts regularly often swear by them, citing gains and performance improvements that wouldn’t have been possible otherwise. And while there’s no true consensus among experts, there’s some loose data that supports their use for heightened performance.
Some common ingredients have been associated with improved fitness capabilities:
- L-arginine, L-citrulline and sources of dietary nitrates. Nitric oxide is a compound produced naturally within the body that can loosen blood vessels for improved blood flow. Some research indicates that supplementing natural nitric oxide can increase muscles’ access to oxygen and nutrients.
- Caffeine. Caffeine is regularly consumed by people of all ages in coffee, tea and soda, but it’s also a key ingredient in some preworkouts. Some argue that taking caffeine before a workout can improve focus and awareness while in the gym. However, in some supplements, caffeine is a primary ingredient, and they could contain as much caffeine as three cups of coffee in a single scoop.
- Creatine. Creatine can be found in virtually all forms of preworkout. A chemical compound associated with strength and energy production, creatine enthusiasts believe supplementation can improve recovery time after a workout, boost muscle mass and aid in muscle performance.
Some of the benefits of preworkouts may also be psychosomatic. Those who believe these supplements are boosting their performance may go into a workout with a more determined mindset, resulting in better outcomes.
Side Effects of Preworkouts
While preworkouts can help stave off fatigue, boost energy and improve performance, some people do encounter mild side effects, such as:
- Feeling jittery. Individuals who are sensitive to caffeine may find they feel anxious or jittery after taking a preworkout. Even those who drink a lot of coffee throughout the day may find the high concentration of caffeine combined with other stimulants in preworkouts is too much for them.
- Water retention. Creatine can cause water retention for some people, but this is typically only noticeable in people who take it regularly. The water retention caused by creatine isn’t unsafe, but it can cause some people to feel bloated, and the resulting weight gain may be undesirable for weight-class athletes. Any weight gain from water retention goes away quite quickly when creatine intake is stopped.
- Digestive issues. Sodium bicarbonate, caffeine and magnesium are common ingredients in preworkouts and can cause digestive upset in some individuals. This side effect can usually be avoided by taking care to mix the supplement with lots of water and maintaining a good level of hydration throughout the workout.
- Headaches. Many of the active ingredients in preworkouts are added to increase blood flow to your muscles during exercise. This increased blood flow affects both muscles and the brain and can cause headaches in some people, especially those who are susceptible to migraines. Citrulline is the most common preworkout ingredient that frequently causes headaches. Reducing the dosage can help mitigate this side effect.
The above side effects are temporary and should pass quickly. Anyone experiencing more serious side effects should discontinue preworkout use immediately and seek professional medical advice.
Is Preworkout Dangerous?
While the components in preworkouts may be safe on a standalone basis, taking these kinds of supplements carries some risk. This leads many people to ask whether preworkouts are bad.
This answer is somewhat complicated. While most preworkouts aren’t inherently bad, they should be treated like any other drug that aims to alter body function. In this sense, the dangers of these supplements can’t be ignored. There are many preworkout products on the market, each with different active ingredients and dosages. It’s important to look at each product individually to see what it contains and how it’s taken.
Tips for Safe Supplement Usage
Choose your supplement brands carefully. Harmful ingredients are often packaged into preworkout supplements, including substances that may be banned in athletic competitions. Competitive athletes should check any supplements they take against the WADA prohibited list to ensure they’re not ingesting anything that’s banned in their sport.
Some brands may also include supplements in doses that exceed healthy limits under the misguided assumption that higher levels mean better results. Without knowing exactly what’s in a supplement, users run the risk of taking unsafe amounts of ingredients.
The method of consumption can be dangerous as well. While most users mix powder preworkout with milk or water, the concept of “dry-scooping” has grown in popularity. With this method, users consume the dry powder in the belief that this can increase effects. However, this is unproven and has been dangerous for some users. There are reports of users experiencing heart problems, trouble breathing and choking. For those who choose to use preworkouts, it’s important to only ingest them as directed.
Before using any kind of preworkout, vet the company and the product. Only use brands that are known to be reliable, reputable and from companies that are fully transparent about the ingredients in their products. If side effects of preworkouts involve any concerning symptoms, like rapid heart rate, fatigue, dizziness or agitation, discontinue use immediately.
Dr. Beau A. Nelson, DBH, LCSW, a clinician who has worked with nutrition and exercise interventions with many populations, shares that “people should be cautious when adding any supplements and other substances to their routines. While many are not going to have a negative effect, it is better to do your due diligence, especially if you have health issues that are being treated by a physician, are taking medications, or are looking at a product that “sounds too good to be true.”
Can You Get Addicted to Preworkouts?
Most preworkouts don’t contain any addictive components, except perhaps caffeine. However, it’s possible to get addicted to using them in the way any behavior or enjoyable substance can become addictive.
Those who get into the habit of regular preworkout use may begin to feel they can’t get a good workout without taking supplements before hitting the gym. Some people may begin taking additional doses, assuming that taking more means better performance, in spite of the risks. This can be very dangerous.
An addiction to preworkouts can also correlate with a behavioral addiction to exercise. For those with intense fitness goals, like weight loss, muscle gain or performance in athletic competition, it’s not uncommon to become addicted to working out. On off days or days when getting in a full workout isn’t possible, like when traveling for business, those with a workout addiction may become agitated or distressed in the absence of their normal routine (preworkouts and exercise).
Managing a Pre-Workout Addiction
Any substance or activity can become addictive with enough use, and that includes pre-workouts. And, as with any addictive substance, getting help can be the only way to break free.
There are numerous ways to get help for addiction, including speaking with a counselor who specializes in addiction or joining a support group. Outpatient rehabilitation programs for general addiction—as there are unlikely to be many, if any, programs dedicated solely to pre-workout abuse—can also be effective. While a pre-workout addiction is probably not severe enough to warrant an inpatient treatment program, this is an option as well. No addiction is safe or healthy, so getting help is imperative.
Addiction can occur in many forms, from drugs and alcohol to fitness and pre-workout use. For those who, because of their use find themselves asking, “Is pre-workout bad for you?,” getting help may be the best step forward. Contact FHE Health today to learn more about treatment options.
