Athletes and gym freaks often rely on supplements to get the desired results faster and better.
The pre-workout supplements provide you the strength to work harder in the gym.
But, in some cases, people often experience pre-workout sickness. The symptoms may vary from person to person. How to prevent it?
There can be possible reasons for pre-workout sickness, and some of them are your own mistake.
We will explain to you why pre-workout sickness occurs and how to get rid of it. Different ingredients present in a pre-workout can react differently depending upon the triggers of an individual.
Table of Contents
- Reasons For Pre-Workout Sickness
- Tips To Prevent Pre-Workout Sickness
- Frequently Asked Questions
- What to do if you are dealing with pre-workout sickness?
- Can dehydration result in pre-workout sickness?
- How long does pre-workout sickness last?
- How do you know if you took too much pre-workout?
- Should You Stop Taking Pre-Workout If You Get Sick?
- Do All Pre-Workouts Make You Nausea?
- Are there any severe side effects of taking pre-workout?
Reasons For Pre-Workout Sickness
Pre-workout sickness doesn’t just occur right after taking pre-workout, and timings vary depending upon absorption rate and your body’s response to it.
There are possible reasons behind which are explained further in detail.
Intake of Caffeine
There’s an estimated intake of caffeine; if you overconsume you might experience some kind of irritability. When consumed within the limits, it just causes alertness and improves performance and focus.
Other than your regular caffeine intake, it is present in some quantity in your supplements. In some supplements, caffeine is present in larger amounts like 400 mg, which can create a negative impact like insomnia.
Too Much Creatine
Creatine is the most used supplement among weight-lifters and athletes. But the abuse of creatine may result in nausea, vomiting, and gastric unrest.
On average, 1 to 4 grams of creatine is present per serving. If consumed wrongly or more than the estimated limit, it can result in pre-workout sickness.
Too much glycerol
Glycerol is the main ingredient of most pre-workout supplements. It gives your muscles a fuller appearance.
The preferred time and dosage of a supplement are critical. The recommended intake of glycerol is about 1g/kg body weight, more than an hour before the workout.
But most supplements have more quantity of glycerol in their composition.
Taking more glycerol than the required intake that too at a shorter difference of less than an hour before a workout is a possible reason for pre-workout morning sickness.
Too Much Citrulline
Generally, citrulline is considered a safe pre-workout supplement. It noticeably improves performance.
It also functions as a vasodilator and is essential for protein synthesis. The recommended dose of L-citrulline is 3 to 6 grams.
If you consume more than 8 grams a day, it will result in an abrupt drop in your blood pressure which will also result in pre-workout sickness.
Over or Under Hydration
Water plays a vital role in the absorption and regulation of chemical substances in a body.
Pre-workouts are consumed by mixing with water. So, keep the water concentration as per the instructions; otherwise, it will result in abdominal discomfort and nausea.
Pre-Workout On An Empty Stomach
Consuming a pre-workout on an empty stomach has both pros and cons. Absorption is faster on an empty stomach, but the adverse effects overpower the faster abruption.
Consumption of pre-workout in a fasting state can result in a fluctuation of sugar levels. Low sugar levels and nausea can aggravate depending upon the dosage and ingredients of a pre-workout supplement.
Exceeding Dose Limitation
All supplements have some recommended dose that is considered safe for consumption.
For example, the maximum recommended dose of some supplements is 5g. If you overuse it, then it can result in some risks like headache, nausea, palpitations, and anxiety.
Overconsumption of pre-workout supplements is dangerous. Always follow the advice of a dietitian to manage your dose.
Tips To Prevent Pre-Workout Sickness
By following some easy tips, you can get rid of pre-workout sickness.
● Always check the label before consumption, it will give you a guideline for the serving size. Caffeinated pre-workout has 300 to 400 mg of caffeine present, calculate the overall consumption and manage the intake for other sources.
● Creatine is the main ingredient of pre-workout supplements, but limit your intake to less than 10 grams in a serving. Creatine causes water retention, and to deal with the underlying side effects of creatine consumption keep yourself hydrated.
● To get away with the sickness caused by the over or wrongly consumption of glycerol is adjustable. Firstly, avoid the supplement having glycerol. But if you still want to have it, hydrate yourself well, stay within the dose recommendation and take it 1 or 2 hours before a workout.
● Citrulline consumption within the prescribed limits can keep you safe from pre-workout sickness. Do not consume more than 10 grams/ day in the haste of getting quicker results.
● Dilution of the supplement is critical, in common practice, 8 to 10 ounces of water is required for dilution. Adding too much water can hinder the response of supplements and result negatively.
● If the gap between your last meal and pre-workout is more than two hours, then have a protein bar as a small snack. If you are on a calorie-restricted diet, then adding a snack is not a great option. But instead of consuming one large meal, split it into two small meals to get rid of pre-workout sickness.
● The facts sheet on the back of your supplement container has all the necessary information to monitor your serving size. Serving sizes vary for different companies and ingredients. Get help from a healthcare professional to set your dose.
Frequently Asked Questions
What to do if you are dealing with pre-workout sickness?
Firstly, stay aware of your triggers and split your dose to combat morning sickness. If you still get morning sickness, follow these precautions:
- Take a meal within 2 hours before drinking pre-workout
- Have some snacks made of complex carbohydrates and protein
- Keep yourself hydrated
- Increase protein portion in a post-workout meal
Can dehydration result in pre-workout sickness?
In a dehydrated state, you are likely to fall prey to headaches. Other than this, some pre-workout supplements carry ingredients termed vasodilators that will result in an unpleasant situation called morning sickness.
How long does pre-workout sickness last?
The time of pre-workout sickness merely depends on the half-life of the ingredient used in the supplement. The duration varies, but a generalized time frame is 30 minutes to 2 hours.
How do you know if you took too much pre-workout?
If you experience symptoms like insomnia, dehydration, blood pressure fluctuation, nausea, headaches, or tingly sensation in your body, then it is a clear sign that you overconsumed your pre-workout.
To subside these potential side effects, stay within the recommended dose limits.
Should You Stop Taking Pre-Workout If You Get Sick?
Pre-workout sickness is related to the type, dosage, and timing of the pre-workout. Instead of discontinuing pre-workout, manage 3 critical factors for a better experience. But if the symptoms are not resolving, consult a healthcare professional for advice.
Do All Pre-Workouts Make You Nausea?
No. Some pre-workouts have stimulants in their ingredients, and the quantity of stimulants is more than the body can tolerate which will result in nausea and other side effects. Overconsumption of caffeine, creatine, and glycerol reports cases of nausea.
Are there any severe side effects of taking pre-workout?
If you are taking pre-workouts in moderation and within the prescribed dose, then it is safe. If you are dealing with prolonged side effects like increased heart rate, jitters, insomnia, and gastric disturbance, consult a dietitian or any health care professional or try some alternative pre-workout.
Pre-workouts have a dynamic impact on fitness freaks and athletes. It provides an energy boost that will help you perform better in the gym.
Not only during the workout stage, but it also has notable post-workout effects, reducing recovery time. Avoid taking stimulants for longer duration; they might have some side effects.
Pre-workouts have become notorious due to pre-workout sickness. But everyone taking pre-workout doesn’t need to experience side effects. To reduce the chances of pre-workout sickness, follow the recommended dosage.
If you have any underlying health condition, consult a doctor before starting the pre-workout supplement.