Recently, I had a client throw up for the first time in over 5 years of personal training. The workout wasn’t particularly grueling, and the guy training was in very good shape as it is. When I asked him what happened, he said he was trying a new pre workout for the first time.
We’ve all experienced this phenomenon before. You try a new pre workout and something just doesn’t feel right. It’s not because pre workout supplements are “unnatural” or dangerous, it’s because one of the ingredients just didn’t agree with you.
It’s not unusual to have an upset stomach or feel nauseous from a pre workout supplement. The culprit typically comes down to an individual ingredient, such as caffeine, yohimbine, niacin, beta alanine, or magnesium.
This is why it’s important to choose a pre workout that is not a proprietary blend. A proprietary blend lists all the ingredients in the formula, but not the specific amounts. A non prop blend will explicitly list each ingredient with the exact amount.
When you are able to see exactly what is in a pre workout, it becomes easier to pinpoint what could be giving you stomach troubles.
In many cases, the damage is in the dose. Caffeine is a great performance enhancer, but too much can be detrimental. With supplements you don’t have much say in the ingredient profile, unless you choose to make your own.
However, most people can find a product that suits their needs if they’re willing to experiment enough. The ingredients listed are the most common that could potentially make someone sick.
Too Many Stimulants
The base of any pre workout supplement will be some sort of stimulant, usually caffeine. After all, most people use a pre workout primarily to increase energy levels. Caffeine is the most common stimulant, consumed by millions each day, usually in the form of coffee.
As a whole, it’s almost as if our caffeine tolerance has collectively risen. Supplement companies are pushing the envelope with caffeine, hitting upwards of 400mg per serving. For some people this is fine, but for others it can lead to an uncomfortable, jittery feeling.
Yohimbine is hit or miss with many people. It is a fat burning ingredient with some decent research backing its effectiveness. However some people report anxiety, which in turn can lead to an uneasy stomach.
Too many stimulants in general can also lead to headaches, especially when an individual is not hydrated properly.
Niacin Flush
Niacin is a B vitamin that helps to improve cholesterol and may aid in cardiovascular health. High doses lead to what’s known as the niacin flush, where blood rushes to the skin’s surface. This can lead to general discomfort and nausea.
This can be mitigated with a time released version, although this likely won’t be found in pre workout formulations.
Beta Alanine
It’s hard to find a pre workout without beta alanine these days. It’s the ingredient responsible for the tingling sensation, or paresthesia, you may feel after consuming it. Beta alanine is helpful in increasing muscular endurance.
Personally, I hate the way beta alanine makes me feel. At the full 3.2g dose I feel like I’m going to throw up, and have to drink the pre workout slowly to avoid it. Unfortunately for me 3.2g is the clinically effective dose, so it’s standard in most formulas.
Magnesium’s Effects on Stomach
Magnesium is involved in a ton of internal processes in the body. It is an electrolyte that is found naturally in many green leafy vegetables and nuts.
Magnesium is also used as a laxative.
One of the most popular pre workout supplements of all time, the original SuperPump 250, was affectionately referred to by some as SuperDump do to its high magnesium content. Yet another example of how the damage is in the dose.
You could fill pages in a nutrition textbook showing the benefits of magnesium. But take too much and your day (and workout) is ruined.
Summary
Pre workout drinks are a standard in most serious gym enthusiasts’ supplement stacks. It’s also the most common supplement that people like to switch up. Most people find a protein they like and stick with it, but quite honestly it’s fun to try different pre workouts.
As a result, there may come a time where a pre workout makes you sick. It could be anything from a light headache to actual vomiting. This is caused by an unfavorable reaction to a specific ingredient. In a rare instance it may be due to a dye used to color the powder or a flavoring agent like artificial sweeteners.
Choosing a pre workout formula that is not part of a proprietary blend will make it easier to find the ingredient and dose causing the issue. Some companies take it a step further and even lay out the dose of each individual artificial sweetener in their product.
All in all, getting sick from a pre workout is a rare occurrence, but it can still happen. Stimulants, niacin, beta alanine, or magnesium are ingredients that could potentially cause nausea or upset stomach.
With a little trial and error you should be able to identify what ingredient is causing any issue.