Horns Food

Tips for Reducing Pre-workout Side Effects to Enjoy Their Benefits 

When you start taking pre-workouts, it does not mean you stop eating. Pre-workouts are not substitutes for healthy food. They are additions to ensure your body gets the nutrients it needs to maximize results. However, as much as pre-workouts have numerous benefits, like building muscle mass, increasing energy and brain power, slowing down fatigue, and boosting performance, they also have mild side effects that you should know. However, these side effects are not harmful as long as you are not misusing the supplements. The common ingredients in pre-workouts include the following. Note that these ingredients are the ones responsible for these side effects.

  • Beta-alanine
  • Tyrosine
  • Caffeine
  • Creatine
  • Citrulline
  • Niacin

As mentioned, these ingredients cause side effects. However, they cause no harm if used in the correct dosage. These side effects are mild and go away with time. According to studies, people who use pre-workouts are healthy, meaning these ingredients are safe and don’t contain any medical issues. However, you may experience side effects like nausea and skin reactions at mild levels, especially among people who take more than the recommended dosage. Let us closely examine the side effects of some ingredients in supplements.


Beta-alanine is the most popular ingredient in most pre-workouts. It boosts muscle growth, promotes performance, and delays fatigue. However, many people experience a tingling feeling called paresthesia. Why does pre workout cause an itching sensationThe source of this feeling is a result of the amino acid triggering the nervous system connecting to the skin. You may feel it on the neck, face, or back of your hands. However, there is no harmful effect, and the itchiness stops after about an hour. Mostly, new users and those taking higher doses of beta-alanine are the most prone to itchiness.


Caffeine is another popular ingredient in pre-workouts that leads to more nerve activity. This makes you feel more energetic and alert. However, it is advisable not to take a pre-workout containing caffeine in the afternoon or evening before bed. If you want to use a pre-workout with this ingredient, ensure you use it in the morning and don’t take more than you should.


An ingredient like creatine can cause bloating because it carries water to the muscles. However, these issues happen only during the first few days of using creatine in a pre-workout and will not continue in the long term. Creatine does not raise blood pressure or heart rate, as some suggest. So, consuming creatine at safe levels helps achieve more benefits with fewer or no side effects.


You may also find niacin in some pre-workout supplements. It is also called vitamin B3; consuming it in higher doses leads to dilating small blood vessels. This can cause skin flushing on the arms, chest, and face. Therefore, it is advisable to take the recommended dosage of niacin.

Bottom Line

Pre-workouts are made from different ingredients for various purposes. Despite these side effects, pre-workout supplements have numerous benefits. The best way to avoid the side effects is to consume the ingredients in the proper doses. In fact, most of these side effects result from taking more than the recommended amount.

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