The Real Reason Pre Workout Is Causing Your Breakouts

Explore the link between pre workout supplements like creatine, caffeine, and acne.

What is Pre-Workout?

Pre-workout is a dietary supplement designed to boost energy, focus, and performance during exercise. The most common ingredients in pre-workout formulas include:

• Caffeine – A stimulant that can increase alertness, energy, and focus. Caffeine is included in most pre-workout supplements.
• Creatine – An amino acid that may increase strength, muscle mass, and exercise performance. Creatine helps rebuild ATP, providing muscles with energy.
• Beta-Alanine – An amino acid that may help delay fatigue and improve muscular endurance. Beta-alanine can create a tingling sensation in some users.
• BCAAs – Branched chain amino acids like leucine, isoleucine, and valine. BCAAs help stimulate protein synthesis and muscle growth.
• Nitric Oxide Boosters – Compounds like citrulline and arginine that may increase nitric oxide levels, improving blood flow and muscle pumps.

Other common pre-workout ingredients include taurine, carnitine, vitamins, and herbal stimulants like yerba mate or guarana. The goal of pre-workout is to provide energy, focus, strength, endurance, and other benefits for optimal gym performance.

How Pre-Workout Affects Skin

Pre-workout supplements often contain ingredients like creatine, caffeine, beta-alanine, and niacin that can negatively impact skin health and lead to breakouts in acne-prone individuals.

Creatine and Caffeine

Creatine and caffeine are commonly added to pre-workout formulas for their performance-enhancing effects. However, both have been associated with increased sebum production and inflammation, which can clog pores and cause pimples. The mechanisms are not fully understood, but some research suggests creatine may raise DHT levels, while caffeine triggers cortisol release – two hormones implicated in acne.

Niacin Flush

Many pre-workouts contain high doses of niacin or vitamin B3 to boost energy levels. This causes a “niacin flush” effect, marked by redness, warmth, and tingling as blood vessels dilate. While harmless, this vasodilation allows more oil, bacteria, and skin cells to get trapped in pores and create pimples. Those prone to acne flares may want to avoid niacin or reduce the dosage.

Mechanisms Behind Acne

Pre-workout supplements often contain ingredients that can lead to increased sweating and oil production, which can clog pores and cause breakouts. The stimulants in pre-workout like caffeine and beta-alanine cause vasodilation, which opens up blood vessels and increases blood flow. This leads to more sweat and oil being produced.

Pre-workout can also cause hormonal changes that contribute to acne. Ingredients like caffeine and creatine increase cortisol and testosterone levels. Higher testosterone activates sebaceous glands in the skin to produce more oil. More cortisol leads to increased inflammation and clogged pores. The hormonal shifts from taking pre-workout regularly can worsen acne over time.

Tips to Prevent Breakouts

One of the best ways to prevent breakouts from pre-workout is to practice good skincare habits. Here are some tips:

Wash Face After Workout

It’s important to wash your face soon after your workout to remove any sweat, oils, and pre-workout residue from your skin. Use a gentle cleanser and lukewarm water to cleanse your face. Avoid harsh scrubbing.

Use Oil-Free Moisturizer

After cleansing, apply an oil-free, non-comedogenic moisturizer. This helps hydrate your skin and restore your skin’s protective barrier without clogging pores. Look for moisturizers with ingredients like hyaluronic acid and ceramides.

Avoid Touching Face

Try to avoid touching your face during your workout and throughout the day. Bacteria on your hands can lead to breakouts. If you do touch your face, wash your hands before and after. You may also want to consider wiping gym equipment before use.

Alternative Pre-Workout Options

Many people turn to pre-workout supplements for an extra boost of energy before hitting the gym. However, the ingredients in some pre-workout formulas may cause breakouts for acne-prone skin. Luckily, there are a few natural pre-workout alternatives to consider:

Caffeine Pills or Coffee

Caffeine is often the main active ingredient in pre-workout supplements. It helps provide an energy and focus boost. Rather than taking a full pre-workout supplement, you can get your caffeine fix from a cup of coffee or caffeine pill.

Aim for around 100-200 mg of caffeine, which is typically found in 1-2 cups of coffee. Be sure not to overdo it on caffeine, as too much can cause anxiety and sleep issues.

Coffee and caffeine pills provide energy without the other ingredients found in pre-workouts that may be causing breakouts. Just be aware that for some people, caffeine itself can worsen acne. Monitor your skin to see if caffeine alone is a trigger.

Beet Juice for Nitric Oxide Boost

Many pre-workouts contain ingredients like citrulline or arginine that boost nitric oxide levels. This provides that “pump” effect in the gym by dilating blood vessels and increasing blood flow to muscles.

Drinking beet juice can provide a similar nitric oxide boost to enhance workouts naturally. Beets are high in nitrates, which turn into nitric oxide in the body. Plus, beets provide other nutrients like vitamin C, potassium, and iron.

Around 2-3 hours before your workout, drink 8-12 ounces of beet juice. You can also eat whole beets or use beet powder. This can give you the blood flow benefits of pre-workout without the harsh ingredients.

Lifestyle Changes

Making some lifestyle adjustments can help reduce acne breakouts that may be caused or exacerbated by pre-workout supplements. Here are some tips:

Manage stress levels

High stress levels can worsen acne by increasing inflammation and oil production. Try to incorporate stress management techniques like meditation, yoga, or deep breathing exercises into your daily routine. Reducing stress can help minimize hormone fluctuations that contribute to breakouts.

Improve diet by reducing sugar

Cutting back on sugar intake can also help clear up acne. Foods high on the glycemic index like sweets, white bread, pasta, and sugary drinks cause blood sugar and insulin levels to spike. This triggers increased sebum production and inflammation. Try swapping out refined carbs for whole grains, fruits, vegetables, lean proteins, and healthy fats. Staying hydrated and limiting alcohol intake may also improve skin health.

Supplements for Skin Health

Certain supplements may help promote healthy skin and reduce acne breakouts. Here are some of the top supplements to consider:

Fish Oil

Fish oil contains omega-3 fatty acids like EPA and DHA that have anti-inflammatory effects. Reducing inflammation can help minimize breakouts. Fish oil may also help regulate oil production. Taking a high-quality fish oil supplement daily can support skin health.

Zinc

Zinc is an essential mineral that plays a role in wound healing and immune function. It’s also important for skin cell growth and turnover. Zinc deficiencies have been linked to acne. Taking a zinc supplement can help ensure you meet your daily needs. Look for zinc gluconate or zinc picolinate.

Vitamin A

Vitamin A is critical for skin health. It’s needed for proper cell growth and turnover. Vitamin A deficiency can lead to dry, flaky skin. Taking a vitamin A supplement, like retinol, may help keep skin smooth and clear. But don’t exceed the recommended upper limit.

Adding supplements that support skin health like fish oil, zinc, and vitamin A can complement a pre-workout routine. They help optimize skin cell function and reduce inflammation that contributes to breakouts. Work with your doctor to determine suggested doses and discuss any potential supplement interactions.

When to See a Dermatologist

If over-the-counter acne treatments aren’t working, it may be time to make an appointment with a dermatologist. Here are some signs it’s time to seek professional help:

• You’ve tried over-the-counter acne medications like salicylic acid or benzoyl peroxide for several weeks without improvement.
• Your breakouts are severe, widespread, or leaving scars. Severe acne is less likely to respond to over-the-counter treatments alone.
• You experience painful, cystic breakouts. Cystic acne can be treated more effectively with prescription medications.
• Your acne is affecting your self-esteem or daily activities.
• You experience breakouts along with other symptoms like hair loss or irregular periods. This may indicate an underlying hormonal imbalance.

Seeing a dermatologist opens up access to prescription medications that can treat acne more powerfully. A dermatologist can help identify the causes of your breakouts and create a customized treatment plan. They may prescribe topical or oral medications like retinoids, antibiotics, anti-androgens or hormonal therapies. In some cases, procedures like cortisone injections, chemical peels or laser treatments may be recommended. A dermatologist can monitor your progress and adjust treatments as needed to clear up your skin. Don’t hesitate to reach out if over-the-counter options aren’t getting results.

Other Causes of Breakouts

Pre-workout supplements are just one potential cause of breakouts. There are several other common culprits that can lead to acne.

Hormonal Changes

Hormonal fluctuations are a major trigger for breakouts. Hormones like testosterone, estrogen, and cortisol can increase oil production and inflammation in the skin when they are out of balance. This is why conditions like polycystic ovarian syndrome (PCOS) and menopause often lead to acne. Teenagers also commonly struggle with breakouts during puberty as their hormones surge.

Genetics

Some people are simply prone to breakouts because of their genetics. Studies show that if your parents dealt with severe acne, you have a higher likelihood of struggling with it as well. The hereditary factor has to do with how oily your skin naturally is, how quickly dead skin cells build up, inflammation responses, and more.

Medications

Certain medications are infamous for causing acne as a side effect. Some examples are corticosteroids, testosterone, lithium, anticonvulsants, and barbiturates. The mechanisms vary by drug, but many affect hormone levels or cause inflammation. Speak to your doctor if you think your prescription is contributing to your breakouts.

Summary

Pre-workout supplements can potentially worsen acne and cause breakouts in some individuals. This is mainly attributed to ingredients like caffeine and creatine, which may increase oil production, inflammation, and hormones like testosterone and insulin that exacerbate acne. However, the research is limited and effects seem to vary greatly between individuals.

If you do experience more breakouts from pre-workout, there are some tips to help prevent and treat them:

• Switch to a lower caffeine or stimulant-free pre-workout alternative
• Ensure you shower and wash your face immediately after working out
• Use oil-free moisturizers and acne treatments like benzoyl peroxide or salicylic acid
• Consider taking supplements like zinc, vitamin A, probiotics, or anti-inflammatories
• Make dietary changes to avoid sugary or high glycemic foods
• Drink plenty of water to stay hydrated and flush out toxins
• Get enough sleep and manage stress levels

In severe cases, see a dermatologist who can provide prescription medications or treatments. Breakouts may also be caused by other factors like hormones, genetics, hygiene, or your skincare routine. Pay attention to when they occur to pinpoint the source. While pre-workout can potentially worsen acne, with some care it can be used without leading to increased breakouts.