In specific class like figure and bodybuilding they own what they call pre-workout’ which has become famous of late.
It is used widely by users because it has been marketed as energy pills that enhance efficiency during activities.
Still, they have many side effects as you will see, just like anything that you may decide to take like a supplement.
This piece provides a glimpse into some of what might be associated with the side effects of pre-workout supplements as well as how such effects could be diminished.
This guide on pre-workout supplements is helpful whether you are already using them or this is your first time utilizing them.
What Are Pre-Workout Supplements?
In actuality, pre-workout foods include one or more substances that are thought to improve human performance.
They are frequently taken in powdered form, combined with water, and consumed before engaging in physical exercise.
These supplements frequently include a combination of:
Caffeine - For alertness and concentration what would have otherwise required extended concentration to be achieved.
Beta-Ala nine - To delay muscle fatigue.
Creatine - For strength and endurance.
Nitric Oxide Precursors - To raise blood and oxygen concentrations within muscles thereby enhancing circulation.
B Vitamins - There is a reason to boost metabolism and energy production as the latter is a cornerstone of fat burning.
These ingredients are meant to improve performance but may have negative impacts, worse when taken in large quantities or by sensitive people.
Common Side Effects of Pre-Workout Supplements
1. Digestive Issues
Side effects of most pre workouts are usually stomach discomfort, bloating and in extreme case diarrhea.
This is often caused by:
Excessive caffeine - It can lead to decrease in the thickness of the gastric mucosa its ulceration at high doses.
Artificial sweeteners - Regarding the contents, some of the pre-workouts contain Sweeteners based on Sugar alcohols or other related products – not good for the tummy.
Large doses of certain ingredients - For instance, magnesium or creatine in foods will help the body to supplement energy in case of need.
How to Avoid It - It is recommended to take little amount of the supplement first to check on the body response to it. Select items that contain fewer chemicals and procaine and less Caffeine.
2. Insomnia and Sleep Disturbances
The ingredient that is found in almost all pre-workout supplements is caffeine, which provides energy and concentration, but you won’t be able to sleep if you take it before bedtime.
How to Avoid It - Of all the points that I have highlighted here, this is the most basic thing that one can actually do; that is to haul off all pre-workout supplements at any time after afternoon.
If you are sensitive to caffeine, avoid foods with a lot of caffeine or foods that contain caffeine at all.
3. We found an effect of increased heart rate and higher blood pressure during the exercises.
Caffeine and other stimulating compounds present in pre-workouts raise the rate of heartbeat, and blood pressure.
This effect could be more damaging in people with pre-existing cardiovascular diseases for instance.
How to Avoid It - Since pre-workout supplements contain caffeine, cardiac patients or those with high blood pressures should only take such supplements under the doctor’s guidance.
There are also certain things that people are required or need to do when exercising something they would not do;
For example, when exercising is to always check on your pulse lest you overdo yourself.
4. Tinging sensation cause essentially relates to the state when the skin of certain area loses the sensations and acquires an unusual sensation such as burning or pricking feeling.
This is one of the most prevalent feelings that users qualify as having the sensation of itching, a sensation that occurs randomly, and is typically experienced on the face, the hands or feet.
This is as a result of beta-alpine which is an amino acid often present in pre-workouts.
How to Avoid It - This sensation is harmless although if you experience it then you might want to get products with lower beta-alpine concentrations.
5. Dehydration
They crate dehydration especially when the supplement contains caffeine since it is a diuretic.
Water loss leads to muscular contraction, weakness and suboptimal productivity.
How to Avoid It - Hydrating means to take a lot of water before going to a workout session, during the workout and after the session.
Make sure not to exceed a particular measure of caffeine consumption over the day.
6. Jitters and Anxiety
A few of the side effects involves revelation of symptoms such as nervousness, anxiety or even feeling jittery if one has used pre-workout supplement.
This is usually resulted from overdose or excessive intake from products with stimulating components such as caffeine.
How to Avoid It - Beginner, try taking a smaller amount to check your body’s reaction to it. Stimulant-containing supplements maybe a no-no for you if you easily get anxious or nervous.
7. Allergic Reactions
There are a number of flavors, artificial colors and preservatives in some of the pre-workout supplements which trigger allergies in people.
Somehow, effects may manifest themselves such as rashes on skin, itching and breathing problems.
How to Avoid It - While using such products, it is advisable to read the ingredient label to reduce on the consumption of unnecessary additives.
If you notice or are informed by a doctor that any of the following has happened please cease use of the product right away.
It is quite clear that, there are lots of rigorous debates over whether the pre-workout supplements that are commonly consumed are actually safe or not.
In my experience and from the information gathered, most of the pre-workout supplement should be safe for most heath conscious people when taken in the right proportions.
Yet it is fully depended on the contents, amount and the capacity of each body to take the effects.
In as much as they have saved many lives, they have side effects that are very dangerous if abused;
These include heart problems, kidney problems among others and even dependency on stimulants.
Tips to Minimize Side Effects
Start Small - Start with half portion to check on the impact on your health first.
Read Labels - Select products with clear ingredients and always avoid those formulated with ingredients in combination with proprietary blends which do not reveal the exact proportions of the components.
Stay Hydrated - You should ensure to take water before, while, and after the exercises.
Time It Right - Use pre-workout supplements 30-60 minutes prior to exercising and avoid using it a few hours to bedtime.
Consult a Professional - But if you had previous health complications, it is wise to consult a doctor or a dietitian.
When not to take Pre-Workout Supplements
You should avoid pre-workout supplements if:
- There are no two ways; you are pregnant or you are breastfeeding your baby.
- Every illness relating to heart problems, high blood pressure or issues with the kidneys has had any form of influence over you.
- You easily develop tremors due to caffeine or any stimulant.
- This is the side effect where you are likely to suffer other severe side effects once you use it.
In this article, we give natural replacements to most of them pre-workout supplements and how they can be taken to enhance your exercise.
If you're wary of pre-workout supplements, consider these natural alternatives:
Coffee - A cup of coffee can have a natural energy kick without going through the lengths of adding the aforementioned.
Bananas - Delightful in taste they have vast proportion of carbohydrates, and potassium, they are the best food for energy.
Beetroot Juice - Yet high in nitrates it replenishes the blood by increasing oxygen volume and working power.
Oats - A slow digestion carbohydrate that’s actually timed to fuel workouts.
Conclusion
Supplements are beneficial in helping to increase your energy and performance levels before engaging in any rigorous exercise, nevertheless there are some associated dangers with these products.
In the following paragraphs, you will learn about the side effects that may occur while using these foods to ensure you reap the benefits without the detrimental effects.
It is always important to take care of your health and talk to a doctor if your unsure of adding supplements to your diet.
Just to remind, this and any other supplement cannot act instead of proper nutrition, water intake, and regular training.
Being aware, letting personal feelings and signs govern decision making so that the decisions that are made complement the fitness activities that have been set and planned.