Why Does Pre-Workout Make You Poop?

Why Does Pre-Workout Make You Poop

All fitness enthusiasts must have tried some supplements for better results. Pre-workouts are widely used because of tons of benefits. These benefits come with a cost, which is often not discussed.

Gym freaks often experience an urge to poop after consuming pre-workout; the reason behind it is not unknown. But what can be the possible reason that pre-workout makes you poop?

Are there any specific ingredients in pre-workout that make poop? This article will give you an insight into the changes in bowel movement after having a pre-workout and how you can deal with it.

Possible reasons that pre-workout make you poop

Possible Reasons That Pre-Workout Make You Poop

Pre-workout supplements are made of different ingredients and combinations. The impact of pre-workout depends on the chemical properties of a pre-workout.

Not all the pre-workout supplements make you poop, but some supplements containing stimulants alter your bowel movement.

Timing, dosage, ingredients, and metabolism are the main factors that lead you to the toilet after consuming pre-workout.

Moreover, several factors are involved in one response, but it is essential to redirect to the actual cause of your particular symptom.

Some reasons are enlisted below that cause pooping after pre-workout:

1. Caffeine

Almost 80% of the pre-workout supplements have caffeine in some proportion. Caffeine gives you an energy boost to hit the gym. Caffeine is well-known as the most effective ergogenic substance.

Despite all the pros, there are a few cons of caffeine. A study confirms that the majority of the participants, after drinking pre-workout with caffeine, felt the urge to defecate within half an hour.

In a regular cup of coffee, less than 150 mg of caffeine is present. But in supplements, caffeine is present in higher concentrations. Caffeine has the property of intensifying your feeling of poop.

If you consume the caffeine-rich supplement on an empty stomach, it will aggressively increase the need to head toilet as there’s no food available to soak.

2. Vitamin C

Vitamin C is a vital ingredient in pre-workout supplements. It is present in different concentrations ranging from 100 to 500 mg, but the recommended intake of vitamin C is 2000 mg per day.

The concentration of vitamin C is not a point of concern as it is within the prescribed limit.

Vitamin C has a laxative property which leads to excessive popping after pre-workout consumption.

3. Artificial Sweeteners

Sugar-free supplements are widely available, but due to unpleasant flavors, people tend to opt for a sweetened pre-workout supplement. Such supplements use synthetic sugars or some herbs that have a sweet flavor.

Artificial sweeteners are not considered healthy as it causes weight gain. Moreover, artificial sweeteners require more time to break down and digest.

If some quantity of artificial sweeteners remains undigested, it will cause water retention.

Another alarming feature of artificial sweeteners is the production of gases causing abdominal discomfort, which will result in excessive popping.

4. Magnesium

Magnesium is a magical ingredient that strengthens muscles and stimulates bowel activity.

It can draw water into the intestines due to its osmotic property. The water entering the intestine causes stool softening.

The osmotic effect makes magnesium function as a laxative which increases bowel movement and develops a feeling to defecate.

5. Yohimbine

Yohimbine is naturally derived from an African tree branch known for fat-burning properties. Weight loss pre-workout supplements have this ingredient.

People working out to shed extra pounds usually work out early morning just after taking pre-workout. If Yohimbine is taken on empty, it will create an emergency to rush to the toilet.

6. Lactose

Some pre-workouts have lactose present in a moderate quantity that people often find hard to digest.

Consumers with lactose intolerance are likely to experience adverse situations just after consuming the lactose-based pre-workout supplement. Signs like irregular bowel sounds and loose tools are observed.

It is good to know your intolerance and allergies to subside any worse situation. Check the ingredients accordingly to be on the safer side.

How To Effectively Manage The Frequency of Poop After Pre-Workout?

does pre workout make you poop

Some factors can help you manage your bowel movements other than discontinuing of a pre-workout. These include:

  • Diet is an essential element related to your digestive system. Pre-workout makes you poop more, but you can alter the frequency by consuming high-fiber foods. Such foods help to solidify and soften the stool, which is easier to pass. Add whole grains, fruits, and vegetables to your diet.
  • Age and activity level determines your body’s ability to absorb and digest pre-workouts. Pre-workouts are made up of complex combinations that take longer to break down. So, opt for simpler and more natural pre-workout supplements.
  • The general health status also has an impact on stool frequency. Allergies and intolerances come under the umbrella of health status. Some people are lactose intolerant, and if they consume pre-workout lactose, it will result in extreme digestive disturbance leading to diarrhea.
  • Try out stimulant-free pre-workout supplements and they will settle your problem of excessive popping after pre-workout consumption.
  • Timing plays a key role and if you just had coffee and consumed pre-workout in an hour, then it will aggravate your bowel movements. Pre-workouts have high caffeine content, so manage your pre-workout and coffee timings for a better experience.
  • Another critical factor is the dosage of pre-workout. There are chances that you are consuming more than the recommended dose. Always read the label for the exact dosage. Contact a dietitian for more clarity about your dose.
  • Do not consume pre-workout on an empty stomach. Pre-workouts have ingredients like magnesium and artificial sweeteners, which can impact your bowel movement and make you rush to the toilet.

Are There Any Pre-Workout Supplements That Don’t Make You Poop?

Pre-workout supplements are of two types; stimulant-free and stimulants. The most common stimulatory ingredient used is caffeine; overall, the core function of pre-workout is to improve athletic performance.

Non-stimulant pre-workout supplements, when taken at proper timing and dosage, have the most negligible side effects of pooping. Supplements with creatine are considered safe and give the best results.

Different companies offer stimulant-free pre-workout supplements; a few are listed:

  • GAT Sport PMP
  • RSP Nutrition: Pump Boost
  • PEScience: High Volume
  • Genius: Pre
  • Transparent Labs: Stim-Free Pre-workout

Read the label before buying any supplement. You can also make homemade pre-workout drinks with all-natural ingredients.

Frequently Asked Questions

Does Pre-Workout Cause Diarrhea?

Artificial sweeteners in pre-workout are left undigested as gut bacteria find it difficult to ferment completely. The left-behind matter will draw excessive water into the colon, which will cause diarrhea.

How To Deal With Changing Bowel Movement On Pre-Workout consumption?

Most pre-workouts have high amounts of caffeine, causing excessive pooping. The best way is to select pre-workout options with less caffeine, maintain your water intake, and add probiotic supplements if the symptoms worsen.

Can Pre-Workout Supplements Give You Gas?

Pre-workout supplements have artificial sweeteners, and due to their complex structure, not all of it broken into a simpler form.

The undigested sweetener is fermented in the colon by the intestinal bacteria. During the fermentation, gases like methane and carbon dioxide are formed, resulting in gas.


Pre-workouts are composed of different chemical compositions to get the desired results. But participants often experience the unpleasant feeling of rushing to the toilet after having a pre-workout.

To avoid excessive pooping, reduce coffee intake, change your pre-workout for better tolerance and check overlapping ingredients if any.

If the symptoms of gastrointestinal disturbance keep on getting worse, consult a healthcare professional for detailed analysis and treatment.

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