5 side effects of pre workout and how to decrease them

5 side effects of pre workout and how to decrease them


To support energy levels and execution during exercise, many people use pre-exercise supplements. In this post we are going to discuss about what are the side effects of pre workout and how to decrease them

Those supplements contain many types of ingredients and available in many flavours for improving the performance of individual. Some of the ingredients are tyrosine, citrulline, caffeine, beta alanine, taurine, creatine, niacin.

However, certain individuals experience secondary effects after taking them.

Side effects of pre-workout

1. Increase water retention

5 side effects of pre workout and how to decrease them

Creatine is one of the ingredient used in pre-workout supplement and the main side effects of this is mainly water retention, with other side effects too like digestive problems, bloating and weight gain.

How to decrease side effects of pre-workout : water retention

Generally creatine is safe to use, when we take it in a proper manner. To decrease the side effects of creatine, we first have to take it in low quantity initially then increases its dose or you can also try to take it on alternate days.

Your may experience little increase in weight due to water retention in your muscles.

2. Abnormal sensation ( Tingling or pricking )

There are two additional ingredients present in many pre-workout supplements, that is Beta alanine and niacin.

Beta alanine – Paraesthesia ( an abnormal sensation, typically tingling or pricking ) is a sensation that people commonly feel in the face, neck, and back of the hands. The neurological effect usually stops 90 minutes after consumption of supplement.

Niacin – Niacin is also called vitamin B3, it present in some of the pre-workout supplements. Niacin or vitamin B3 consumption causes dilation of small blood vessels and flushing of skin on face, arms or other body parts.

How to decrease side effects from Beta analine and niacin

The best way to decrease side effects ( tingling and pricking sensation ) cause due to beta alanine is to decrease the dose in 2-3 seperate doses and take it alternative in a day.

To decrease flushes due to side effects from niacin is to take niacin in low dose i.e. around 500 mg or you can also take niacin free products.

3. Make you nervous or worried

Pre-workout supplements contain a lot of Caffeine, it is one of the primary ingredients of pre workout.
It has been shown that this drug increases muscle strength and output during exercise.

People who drink too much can experience restlessness, insomnia, nausea, headaches, anxiety, and a faster heart rate. It is not advisable for people sensitive to caffeine.

Caffeine causes sleep disturbances when you take it on wrong time of the day or in excess quantity and it causes digestive upset too.

How to decrease side effects of caffeine

The best you can do is to start your dose with a low quantity of caffeine contained pre workout then increases your dose if it works well for you without any side effects. Also make sure that not to have caffeine before bed because it may cause sleep disturbances. You can also take pre workout without caffeine.

4. Headache

5 side effects of pre workout and how to decrease them

For increasing blood flow to your muscles to build it more stronger, Citrulline is added to pre workout supplements. This type of amino acid increases a chemical named nitric oxide in your blood.

When blood flow increases in body it affects your muscles and helps in building them up but also cause side effects like migraine, headache etc because of increased blood pressure in brain.

How to decrease headache, side effects of pre-workout

The best and effective way to decrease headache is to reduce the dosage of Citrulline in your diet. But if you have still after reducing the dose then try supplement without this ingredient.

5. Digestive problems

There are many types of things present in pre workout supplements which cause digestive upset but there are three main ingredients which mainly cause digestive upset i.e. sodium bicarbonate, magnesium, creatine, and caffeine

How to decrease digestive problems

You can decrease your problem of digestive upset after taking pre workout supplements by mixing it with enough water, it may help you. But if you still have this problem then you can try different pre workout supplements without one of those ingredients.

Other ways to decrease side effects of pre-workout supplements

Some of the other ways to decrease side effects of pre-workout supplements are :

  • You can take those supplements with good amount of water.
  • You can eat snacks or meal with enough protein, vitamins and carbohydrates before exercise.
  • Stay hydrated by drinking enough water before, during and after exercise.
  • Eat a balanced diet.
  • Don’t take pre workout supplements in excess quantity.


There is no need to consume pre-workout supplements to improve athletic performance. Some people may be sensitive to certain ingredients in pre-workout and they may experience some side effects. People should avoid taking supplements more then recommend dose.

We hope you understand the side effects of pre workout supplements. If you still have any queries then please feel free to contact us.



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