Pre-Workout Supplements: Safety Information and Considerations

Caution: What to Know About Pre-Workout Safety and Risks 

Pre-workout supplements might sound like a quick way to boost energy, but most do not contain real energy. Many ingredients can be consumed through food with fewer side effects.

Not FDA-Regulated 

These supplements don’t undergo the same safety checks as medicines or food. You can’t always be sure what’s in them — or how much.

Potential Health Risks 

Some products may contain banned substances or dangerous stimulants that could harm your health or even put your life at risk.

Temporary Effects and Performance Limits 

Pre-workout may give a short-lived energy spike, but it’s not necessary for strong performance and does not replace proper hydration, sleep, nutrition, and training.

Before taking any supplement, talk to a coach, trainer, or healthcare provider you trust. Ask questions and understand what you’re putting in your body. Your health and future matter more than a quick boost.

What is Pre-Workout? 

Pre-workout is a type of supplement that some athletes and gym-goers take before exercising. It usually comes in the form of a powder that’s mixed with water and is meant to increase energy, focus, and endurance during workouts.

Why Do People Take Pre-Workout? Does It Work? 

There are many reasons people choose to take pre-workout supplements. Most do so for the purpose of increasing tolerance of long or intense exercise. How effective these products are in improving performance can vary, in part, based on the ingredients they contain. Ingredients in pre-workout vary significantly. It is important to review ingredients, consider why those ingredients are included, and determine whether the supplement is safe and likely to be effective.

Common Ingredients in Pre-Workout Supplements 

Caffeine 

• Often in high doses in pre-workout supplements (sometimes equal to 3–4 cups of coffee).
• Not recommended for children or teens — can interfere with sleep, concentration, and performance.
• Possible side effects include jitters, anxiety, headaches, nausea, rapid heart rate, muscle cramps, and even heart palpitations.

For adults:

• Avoid caffeine within 6 hours of sleep.
• Limit caffeine intake to less than 400 mg/day.
  • Caffeine content by coffee type:
    • Brewed coffee (8 oz) ~90 mg
    • Instant coffee (8 oz) ~60 mg
    • Coffee shop coffee (12 oz) 200–240 mg
• Regular use can lead to tolerance and dependence. A “less is more” approach is best.
• Consult a healthcare provider for safe use.

Amino Acids (Beta-Alanine, Taurine, Citrulline) 

• Found naturally in food and produced by the body.
• Beta-Alanine: May reduce muscle fatigue but often unnecessary with a balanced diet; can cause tingling/itching.
• Taurine: Limited evidence of benefit.
• Citrulline: Found in foods like watermelon; may help blood flow but results are inconsistent.

Niacin (Vitamin B-3) 

• Helps convert food into energy.
• No proven performance benefit for those with a balanced diet.
• High doses can cause uncomfortable flushing.

Artificial Sweeteners 

• Add sweetness without calories — not helpful during workouts.
• Sugar is the body’s primary energy source during exercise.
• Artificial sweeteners may cause stomach upset or diarrhea.

Get Personalized Nutrition Guidance 

Schedule a nutrition consultation with a Sauk Prairie Healthcare dietitian by calling 608-643-7475.