Feeling Sick After Your Pre-Workout? How to Solve This Annoying Gym Problem

Tips to avoid nausea from pre-workouts: select the right formula, dose correctly, hydrate, and manage stomach issues.

Introduction

Pre workout supplements are commonly used by gym-goers and athletes to boost energy and performance before exercise. While pre workouts can provide benefits, some people experience side effects known as “pre workout sickness.”

Pre workout sickness refers to nausea, stomach cramps, diarrhea, vomiting, dizziness, headache, jitters, rapid heart rate, and other unpleasant symptoms that can occur after taking pre workout supplements. The severity can range from mild discomfort to debilitating effects that disrupt the ability to exercise.

Common symptoms include:

• Nausea and vomiting
• Abdominal cramps and diarrhea
• Dizziness and disorientation
• Jitters and anxiety
• Rapid heart rate and palpitations
• Headache
• Fatigue after the pre workout wears off

The causes vary, but often have to do with ingredients like caffeine, beta-alanine, and artificial sweeteners and flavors not agreeing with someone’s body. Dehydration, taking pre workout on an empty stomach, and taking too high of a dose can also elicit side effects in those sensitive to ingredients.

When to See a Doctor

If you experience severe or persistent symptoms after taking pre-workout supplements, it’s important to see a doctor. Signs that indicate a need for medical care include:

• Severe nausea, vomiting, or diarrhea that lasts more than 24 hours after taking pre-workout
• Dehydration symptoms like excessive thirst, dark urine, dizziness or weakness
• Allergic reactions like hives, swelling, or difficulty breathing
• High blood pressure, chest pain or heart palpitations
• Blood in vomit or stools
• Fever over 101 F

Pre-workout side effects that are severe, last more than a day or two, or interfere with your daily activities warrant medical evaluation. Your doctor can check for underlying conditions and provide appropriate treatment. For example, they may recommend IV fluids for dehydration or prescription anti-nausea medication.

Seeking timely medical care is crucial for serious pre-workout side effects. Don’t hesitate to consult a doctor if your symptoms concern you. With appropriate treatment, you can recover and determine if pre-workout supplements are safe for your continued use.

Why Pre Workout Sickness Happens

Pre workout supplements often contain ingredients like caffeine, beta-alanine, and creatine that can cause side effects in some people. Here are some of the main reasons you may experience nausea or other issues from your pre workout:

Caffeine Sensitivity

Many pre workout products contain a high dose of caffeine, often over 200 mg per serving. If you have a low caffeine tolerance or sensitivity to stimulants, this can trigger nausea, jitters, anxiety, and other symptoms. People who don’t regularly consume caffeine seem to be more prone to side effects.

Ingesting on an Empty Stomach

Taking pre workout on an empty stomach can exacerbate side effects, as there is no food to help absorb the potent ingredients. The stimulants and vitamins can hit your system very rapidly, leading to an upset stomach. It’s best to take pre workout with a snack or meal.

Poor Hydration

Being dehydrated makes it more likely you’ll feel sick from pre workout supplements. Caffeine is a diuretic so it can dehydrate you further. Without proper hydration, the stimulants and other ingredients will be more concentrated in your body, increasing the chances of nausea and other issues.

Avoid Problematic Ingredients

Some of the most common ingredients in pre-workout supplements that can cause nausea and other side effects include:

Caffeine – Many pre-workout supplements contain extremely high doses of caffeine, often over 300 mg per serving. For comparison, a typical 8 oz cup of coffee has around 95 mg of caffeine. Consuming high amounts of caffeine on an empty stomach can lead to jitters, anxiety, nausea, diarrhea and more.

Creatine – While creatine is generally safe for most people, it can sometimes cause an upset stomach when taken in the large doses found in pre-workout mixes. Reducing the dosage or switching to a creatine-free product may help.

Beta-Alanine – This amino acid can cause a tingling or prickly feeling on the skin. Some people also experience nausea from beta-alanine, especially in high doses. Choosing a pre-workout without beta-alanine may help reduce side effects.

The best way to avoid problematic ingredients is to read the supplement facts label and start with a lower dosage to assess tolerance. You may also want to choose pre-workout supplements without any proprietary blends, so you can clearly see the doses of each ingredient. Staying adequately hydrated can also help minimize adverse effects.

Take Pre Workout With Food

Taking pre workout supplements on an empty stomach can lead to nausea and other gastrointestinal issues for some people. The high caffeine and stimulant content can be harsh on your stomach if you haven’t eaten anything.

Try taking your pre workout with a small snack or meal to help reduce side effects. A piece of toast, half a banana, or a handful of nuts are simple options. The food helps coat your stomach and slow the absorption of the stimulants. It also provides energy and nutrients that can improve your workout.

Some people recommend taking pre workout 30-60 minutes before exercise along with a carb-based snack like oatmeal or fruit. This gives your body time to digest the food before taking the supplement. The carbs help fuel your workout while the food prevents GI issues.

Just be careful not to have a large meal right before working out as that can also cause stomach problems. Aim for a light snack about an hour before taking pre workout. Avoid taking it on an empty stomach whenever possible.

Stay Hydrated

Staying hydrated is crucial for avoiding pre workout sickness. Make sure to drink plenty of water before, during and after your workout.

Drink at least 16 ounces of water in the 2-3 hours leading up to your workout. This will ensure your body is well hydrated before you begin sweating. Avoid caffeinated or sugary beverages which can dehydrate you.

Sip on water continuously during your workout. Aim for around 4-8 ounces every 15 minutes. Don’t guzzle water all at once or it can lead to cramps or nausea.

After your workout, drink at least 24 ounces of water over the next hour. Replenishing fluids lost through sweat is important for recovery. If your urine is dark yellow, drink more water.

Proper hydration helps regulate body temperature, transport nutrients, remove waste, and prevent dizziness or headaches. Dehydration exacerbates the side effects of pre workout supplements. Drinking enough water dilutes ingredients and reduces their harshness.

Staying hydrated takes planning and discipline. Always have a water bottle on hand before, during and after workouts. Get into the habit of drinking water regularly throughout the day as well. Proper hydration provides benefits beyond just avoiding pre workout sickness.

Reduce the Dosage

One of the easiest ways to avoid pre workout sickness is to start with a lower dosage and work your way up slowly. Many pre workout supplements suggest taking a full serving, but that may be too much for your body to handle at first.

Instead, start by taking half a serving or even less. Take note of how your body reacts over the next hour or two. If you don’t experience any nausea, upset stomach, jitteriness, or other symptoms, then you can try slowly increasing the dosage at your next workout.

Give your body time to build up a tolerance. Don’t rush into taking the full recommended serving right away. Everyone responds differently to supplements, so it’s important to find the right dosage for your individual needs. Pay attention to subtle cues from your body.

Over time, you may be able to work your way up to a full serving without any issues. But be patient and listen to what your body is telling you. The key is finding the sweet spot where you get the performance benefits of pre workout without any unwanted side effects.

Choose a Different Product

Pre workouts with lots of artificial ingredients and stimulants often cause side effects like nausea and stomach upset. Instead, look for pre workout supplements made with natural ingredients like:

• Caffeine from green tea or coffee beans – Provides energy and alertness without as much of a crash.
• Amino acids like L-citrulline – Improves blood flow without spiking blood pressure.
• Creatine – Boosts strength and endurance naturally.
• Beta-alanine – Reduces fatigue so you can workout longer.
• Beetroot powder – Enhances blood flow and oxygen use.
• Coconut water powder – Provides electrolytes.
• Ginger – Settles the stomach.

Pre workouts made with ingredients like these provide clean energy, better workouts, and fewer side effects. The only artificial sweeteners and flavors should come from natural sources like stevia and organic fruit extracts.

Choosing a high quality pre workout with natural ingredients can provide great benefits without the nausea, headaches, jitters, and other problems caused by many commercial products.

Lifestyle Changes

Getting enough sleep and managing stress levels can help reduce instances of pre-workout sickness.

Aim for 7-9 hours of sleep per night. Going to bed and waking up at consistent times helps your body regulate its circadian rhythms. Avoid using electronics before bedtime and limit caffeine intake after noon.

Chronic stress taxes your body’s resources and can make you more susceptible to sickness. Try relaxing activities like yoga, meditation, reading, or spending time in nature. Set boundaries between work and personal time. Talk to a therapist if you’re struggling with high stress levels.

Staying active with regular exercise also supports a healthy immune system. Just don’t overdo high-intensity workouts, especially on an empty stomach. Eat a balanced, nutrient-rich diet with plenty of whole foods. And don’t use pre-workout products daily – give your body rest days.

See a Doctor or Dietitian

For some people, pre workout sickness may be a sign of an underlying health condition or intolerance. If adjusting your pre workout routine and making lifestyle changes don’t resolve your symptoms, consider seeing a doctor or registered dietitian.

A doctor can check for conditions like food intolerances, IBS, acid reflux, or adrenal fatigue that may be contributing to your reaction to pre workout supplements. They may recommend eliminating pre workout entirely or trying an elimination diet to identify problematic ingredients. Blood tests may also be used to check for deficiencies or sensitivities.

A registered dietitian can provide personalized advice on your diet, nutrition, and use of supplements like pre workout. They can ensure you are adequately fueling your body before and after workouts and help determine if certain ingredients like caffeine or artificial sweeteners are problematic for you. A dietitian may recommend dietary changes, lower pre workout doses, or specific brands that are easier to tolerate.

For people who experience ongoing issues with pre workout sickness, seeing a healthcare professional is key to getting to the root cause and finding a solution. With their guidance, you may be able to continue using pre workout safely or determine if you need to avoid it altogether.