Optimum-Nutrition-Gold-Standard-Pre-WorkoutPre-workout powders are often used by many bodybuilders and lifters to boost their training intensity by promoting mental focus and alertness, increasing muscular endurance and can even help you pump out a few extra reps. It’s being used by everyone everywhere in the world every single day, but can they be harmful to your health if taken on a regular basis?

Are there any side effects of pre-workouts

Before I give you direct answer, let’s take a look at what ingredients usually make up a pre-workout powder. The ingredients that are often in pre-workout supplements are what causes the side effects, and depending on what pre-workout you choose to go with, there may be different effects.

That being said, pre-workout powders typically consist of caffeine powder, creatine, beta-alanine and some citrulline malate. Those are the most common ingredients you would find in a pre-workout supplement.

Caffeine– Many of you already know the benefits of caffeine and how it increases mental alertness and can numb out mental and physical fatigue for a short period when ingested into the system. A pre-workout powder supplement will consist of anywhere between 120-300mg or more of caffeine. If you are caffeine sensitive and have never supplemented with a pre-workout, the high caffeine content may pack a punch that can surprise you and can leave you feeling more icky than ready to attack a gym session. The side effects of high doses of caffeine can immediately lead you to feel nauseous,  light headed, and can often boost your heart rate through the roof.

Creatine– Creatine is another supplement that is usually found in a pre-workout supplement. Though there are no immediate side effects that you can feel right away, you may feel that supplementing with creatine over time will increase your muscular endurance and strength.

Beta-alanine – If you have taken pre-workouts before, you may have noticed a slight numbing and tingling sensation in your hands, face, lips, scalps, or pretty much all over your body a few minutes after consuming the drink mix. This is a side effect of beta-alanine. The tingling sensation is called paresthesia and is a reaction from beta alanine that causes the nerve endings underneath the skin to fire at a much more rapid rate. The effects should subside within the hour and is nothing that is cause for concern.

Citrulline Malate – This ingredient is found in pre-workouts to help reduce fatigue and improve endurance during exercise. Many bodybuilders also experience a more aggressive muscle pump when supplementing with citrulline malate.



Though there are no serious side effects of pre-workouts, if you are someone who hasn’t supplemented with it before, this article should give you a better idea of what to expect. If you are someone who is taking pre-workout supplements on a consistent basis, if you haven’t, you should look into cycling off of the pre-workout.

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John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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