Make the most of your time in the gym by taking a pre workout supplement. If you find that you're struggling to power through your workouts or if you simply want more energy to hit new personal records, a pre workout supplement can give you the boost you need.
But as with any supplement, there are some things you’ll want to know. When it comes to pre workout supplements, there are some side effects to be aware of. However, generally speaking, when taken as directed, pre workouts are safe for most people.
We’ll also discuss the 15 best pre workouts to consider so that you can find a supplement that transforms your performance in and out of the gym.
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1. Elm and Rye Pre Workouts
2. Penguin Collagen Protein Blend
3. Everest Delta 8 Gummies
4. Optimum Nutrition Gold Standard Pre-Workout
5. MusclePharm Assault Pre-Workout
6. 1st Phorm Project-1 Pre-Workout
7. C4 Sport Pre-Workout Energy Powder
8. Kino Octane Pre-Workout
9. Umzu Zuum Pre-Workout
10. SixStar Pro Nutrition Pre-Workout Explosion
11. BSN N.O.-XPLODE Pre-Workout
12. Jym Supplements Pre JYM
13. Bloom High Energy Pre-Workout
14. Kaged Muscle Pre-Kaged Elite
15. Gorilla Mind Gorilla Mode
Keep reading to learn the ins and outs of pre workout supplements so that you can make an informed decision.
20 pre workout side effects to know
When used as directed, pre workout supplements are generally safe and highly effective. However, some people do experience side effects. Here are 20 things that you want to be on the lookout for.
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1. Jitters and anxiety
Because stimulants contain stimulants, some people may experience jitters and anxiety. If taken too close to bedtime, these supplements can also cause insomnia. For people who are sensitive to stimulants, choose a non-stimulant pre workout.
2. Increased heart rate
Many pre workouts contain stimulants, namely caffeine. Stimulants not only give you energy, they also cause an increase in heart rate and blood pressure. This side effect may be dangerous if you have an underlying cardiovascular condition.
3. Digestive upset
For certain people, the stimulants in pre workout supplements can also cause digestive upset, including nausea and diarrhea. Eating balanced meals and drinking plenty of water can help.
4. Dehydration
Stimulants can also cause dehydration, which can cause lightheadedness, dizziness, and even nausea. When taking a pre workout supplement, be sure to drink plenty of water throughout the day.
5. Increased risk of muscle cramps
Stimulants can lead to dehydration, which increases the risk of muscle cramps. The key is to drink plenty of water to keep your entire body properly hydrated, especially after working out.
6. Diarrhea
Some ingredients, including sodium bicarbonate, taurine, magnesium, and arginine may have laxative effects in certain people. To lower the risk, be sure to drink plenty of water.
7. Headaches
Citrulline is a common ingredient in pre workout supplements. It increases blood flow to the muscles to enhance muscle building. Because citrulline also increases blood flow to the brain, it may cause blood pressure changes that lead to headaches.
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8. Increased water retention
Many pre workouts contain creatine, which is known to increase lean body mass gains and high-intensity exercise capacity. However, some people may experience water retention caused by creatine, along with weight gain and bloating.
9. Increased risk of kidney stones
Stimulants increase the risk of kidney stones in certain people. This is why it's crucial to drink at least eight cups of water each day to minimize the risk. Those with existing kidney issues should consult a doctor before taking a pre workout.
10. Poor sleep
Most pre workouts contain stimulants that fuel your mind and body, especially caffeine. If taken in the evening, pre workouts may keep you awake and cause sleep problems, including insomnia.
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11. Allergic reactions
Some people experience what's known as the beta-alanine itch. This is a common ingredient in most pre workouts and may cause a tingling sensation in the arms, shoulders, and neck. It also causes an itch that lasts for up to half an hour.
12. Excessive energy
It comes as no surprise that pre workouts are formulated to give you a boost of energy. However, when combined with coffee and other high-caffeine drinks, you may experience excessive energy that impacts productivity and focus.
13. Liver issues
Stimulants and other commonly used ingredients in pre workouts may cause liver damage. Always consult with a doctor if you have underlying health issues.
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14. Excessive sweating
Some people may experience excessive sweating. This is commonly attributed to stimulants used in most pre workout supplements. These compounds can raise body temperature, which can lead to excess sweating.
15. Acne and skin irritation
Pre workouts may cause acne in those who are prone to breakouts. Certain ingredients like sugar, BCAAs, caffeine, and artificial sweeteners may cause skin irritation, especially in those with sensitive or acne-prone skin.
16. Ulcers
Some people are at an increased risk of ulcers and gastritis when taking a pre workout. If you have underlying digestive issues, discuss adding a pre workout to your daily regimen with a doctor first.
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17. Potential negative interactions with certain medications
Some of the commonly used ingredients in pre workouts may negatively interact with certain prescription medications. This includes antidepressants, antibiotics, and others.
18. Nitrate overload
Pre workouts may cause an overload of nitrates. These are compounds that when taken in high doses cause the production of nitrosamines. These bi-products are carcinogenic.
19. High blood pressure
Stimulants increase your blood pressure, especially caffeine. When combined with strenuous exercise or HIIT, pre workouts may cause high blood pressure. However, the increase is usually temporary.
20. Caffeine withdrawal
Most pre workouts contain caffeine, which is a powerful compound that boosts energy levels. If you decide to stop taking a pre workout, do so gradually. Otherwise you may experience caffeine withdrawal, which is known to cause anxiety, irritability, headache, and fatigue.
How to minimize the side effects of pre workouts
The good news is that most pre workout side effects are avoidable. One of the best ways to minimize the risk of common pre workout side effects is to stay properly hydrated. Be sure that you’re drinking no less than eight cups of water a day. For physically active people, drink no less than 12 cups to minimize the risk of dehydration.
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It’s also important to look at the ingredients in a pre workout before taking it. If you know that you are sensitive to stimulants or certain compounds, find a supplement that doesn’t contain those ingredients.
Another way to minimize the risk of pre workout side effects is to start with a low dose and slowly increase it. This way you can track how the supplement makes you feel, and if you experience any unintended side effects, they will be weaker and less problematic.
Top 20 pre workouts to try
Though pre workouts, like all supplements, come with potential side effects, most people experience nothing but positive effects. A boost of energy and increased stamina and endurance goes a long way in taking your workouts to the next level.
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Below you’ll find a list of the top 20 pre workouts to consider adding to your fitness regimen.
1. Elm and Rye Pre Workouts
Elevate your workouts with Elm & Rye Pre Workout. This supplement is made with a powerful blend of caffeine, vitamin B12, ashwagandha, beta alanine, reishi mushroom, and CoQ10 to support endurance, performance, strength, and focus. Elm & Rye Pre Workout is available in three great flavors: blueberry, mango, and strawberry.
Get stronger faster and build new muscle with ease with Penguin Collagen Protein Blend. This delicious protein is formulated with a full-body restorative blend that contains 30g protein, 10g collagen, and 20g of CBD. Choose from delicious flavors like banana peanut butter, chocolate, vanilla, and snickerdoodle.
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Ease daily aches and pains will improve your focus and drive with Everest Delta 8 Gummies. These delicious soft chews are formulated with non-GMO delta 8 that's sourced from naturally grown USA hemp. Each serving delivers 20mg delta 8. Enjoy great flavors like watermelon, blue raspberry, and peach.
4. Optimum Nutrition Gold Standard Pre-Workout
Amplify your performance, focus, and energy with Optimum Nutrition Gold Standard Pre-Workout. This supplement is formulated with caffeine, creatine, and beta-alanine to support your fitness goals. Optimum Nutrition Gold Standard Pre-Workout is available in great flavors like fruit punch, green apple, and blueberry lemonade.
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5. MusclePharm Assault Pre-Workout
Boost your performance, strength, and energy with MusclePharm Assault Pre-Workout. This supplement is made with clinically proven ingredients that deliver intense energy and focus so that you can power through your workouts. Each batch is banned substance tested. Choose from flavors like blue raspberry and fruit punch.
6. 1st Phorm Project-1 Pre-Workout
Enjoy peak performance with clinically dosed ingredients with 1st Phorm Project-1 Pre-Workout. This supplement is made with a comprehensive blend of quality ingredients, including beta alanine, citrulline, BCAAs, and caffeine. Enjoy flavors like rocket pop, candy burst, and grape popsicle while boosting your energy, focus, and muscle pump.
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7. C4 Sport Pre-Workout Energy Powder
Elevate your performance with bursting energy and focus with C4 Sport Pre-Workout Energy Powder. This pre workout supplement is loaded with caffeine, B vitamins, magnesium, beta alanine, L-arginine, and taurine to transform your workouts. Choose from flavors like watermelon, blue raspberry, and fruit punch.
8. Kino Octane Pre-Workout
Make the most of all of your workouts with Kino Octane Pre-Workout. This supplement is specially designed to improve workout performance and energy so you can meet your fitness goals. Each scoop is loaded with L-citrulline, thiamin, ginseng, caffeine, and L-theanine. Enjoy the pump without the jitters with flavors like tropic thunder and strawberry margarita.
9. Umzu Zuum Pre-Workout
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Increase your energy and workout performance with Umzu Zuum Pre-Workout. This supplement delivers clean energy and focus, thanks to a blend of all natural ingredients. Each scoop is loaded with L-theanine, caffeine, L-theanine, and a blend of B vitamins and electrolytes. Enjoy flavors like wild blueberry acai and tiger's blood.
10. SixStar Pro Nutrition Pre-Workout Explosion
Experience extreme focus, energy levels, and intensity with SixStar Pro Nutrition Pre-Workout Explosion. This supplement is designed to fuel performance and muscle growth with proven ingredients like creatine, arginine, and beta alanine. Each scoop is sugar, carb, and aspartame free. Choose from flavors like fruit punch, icy rocket freeze, and pink lemonade.
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11. BSN N.O.-XPLODE Pre-Workout
Maximize your performance with intense focus, endurance, and strength with BSN N.O.-XPLODE Pre-Workout. Each scoop delivers an optimal dose of creatine, beta alanine, L-tyrosine, citrulline, and other proven ingredients that transform your workouts. Enjoy flavors like grape, green apple, watermelon, and blue raspberry.
12. Jym Supplements Pre JYM
High performance workouts are just a scoop away with Jym Supplements Pre JYM. This supplement is formulated with a potent blend of BCAAs, creatine, citrulline, beta alanine, and betaine to boost your strength and endurance. Choose from tasty flavors like rainbow sherbet, grape candy, tangerine, and strawberry kiwi.
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13. Bloom High Energy Pre-Workout
Get the extra boost you need in the gym with Bloom High Energy Pre-Workout. This pre workout supplement is formulated with proven ingredients without any jitters, anxiety, or crash. Each scoop contains an optimized blend of L-arginine, L-tyrosine, ginseng, rhodiola root, L-theanine, L-carnitine, and a blend of B vitamins. Enjoy flavors like sour peach ring, fruit punch, and guava.
14. Kaged Muscle Pre-Kaged Elite
Get more focus, energy, and pumps with Kaged Muscle Pre-Kaged Elite. This pre workout is made with elite ingredients, which means you can feel confident with each sip. Each serving is loaded with B vitamins, beta alanine, L-citrulline, creatine, betaine, and other energizing compounds. Choose from flavors like fruit punch and strawberry lemonade.
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15. Gorilla Mind Gorilla Mode
Boost your nitric oxide levels while elevating your energy, focus, and hydration with Gorilla Mind Gorilla Mode. This supplement helps you to max out your pump and performance so that you smash your workouts with ease. It's formulated with agmatine, creatine, betaine, L-citrulline, and other quality ingredients. Choose from a wide range of flavors, including mango peach, mouthwatering watermelon, cotton candy grape, and firefly lemonade.
Final thoughts
Make the most of your time in the gym with a quality pre workout supplement. If you’re lacking energy or simply want to rev up your performance and endurance, you can’t go wrong with any of the supplements discussed above.
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Before adding a pre workout to your fitness regimen, it’s important to be aware of the potential side effects. To minimize the risk of these effects, start with a low dose, read the ingredients list, and stay hydrated throughout the day.
Disclaimer: The above is a sponsored post, the views expressed are those of the sponsor/author and do not represent the stand and views of Outlook Editorial.
