While Pre-workout can be an advantageous supplement used to not only improve how you workout, but in lots of cases act as extrinsic motivation. It must be taken in moderation as long-term side effects of pre workout may become prominent ~ such as: high cortisol, chronic stress & anxiety, caffeine addiction & chronic headaches, dehydration, insomnia, tooth and gum deterioration and stomach irritation.
When taken in moderation, Pre-workouts can improve muscle fatigue, strength and energy.
If not, you may experience these long-term side effects ~ so here is a break down of why you might experience them + how to mitigate the extent of these physiological changes.
1. May Induce High Cortisol
Caffeine Anhydrous is a staple in all the majority of pre-workouts acting as a stimulant.
Normally, a chemical called adenosine builds up throughout the day, making you feel tired. Caffeine acts as to block the adenosine receptors, which are responsible for promoting sleepiness and relaxation, leading to increased alertness and energy.
In combination with blocking adenosine, caffeine activates the sympathetic nervous system (fight or flight). This system is responsible for the physiological change that occurs when you are subject to stressors. There are two main pathways which control these affects ~ the Nervous System and the Endocrine System.
The endocrine system is responsible for the release of cortisol into the blood stream to increase blood sugar and energy.
Unfortunately, high cortisol over time has a range of negative long-term side effects ~ High stress & anxiety, weight gain, high blood pressure, muscle weakness, mood disorders and cognitive impairment.
If high doses of pre-workout are taken daily (300mg of caffeine & above), this will result in raised cortisol levels over a long period of time.
2. Chronic Stress & Anxiety
Elevated levels of Cortisol can contribute to stress which can lead to anxiety.
Without proper caffeine dosing ~ high levels of stress can not only lead to anxiety but also: depression, heart problems, and digestive issues, as well as affecting sleep, concentration, and overall well-being.
Ways to limit long term side effects of Cortisol
Since caffeine activates the sympathetic nervous system ~ which releases cortisol, managing caffeine intake is essential.
Caffeine effects everyone differently, the best way to determine how much you can handle is trial and error. Start with a low dose (100mg = a cup of coffee) to determine how you feel.
Many health websites recommend no more than 400mg daily. In terms of pre-workout, try to limit your intake to 200mg. This will allow for more caffeine during that day if you’re a coffee drinker, without exceeding 400mg.
Note: sleep lowers cortisol ~ it’s important to take pre-workout at least 6 hours before bed, to ensure good quality sleep and decrease the risk of experiencing the long term side effects.
3. Caffeine addiction & chronic headaches
Caffeine addiction is a state where individuals become physically reliant on caffeine and experience withdrawal symptoms when reducing or stopping their intake.
Unfortunately, pre-workout commonly contains extremely high doses of caffeine (400mg per serve). It’s easy to consume this huge amount of caffeine without thinking about it, especially if you’re new to supplements.
Having this much caffeine in one sitting is highly likely to create an addiction over time if taken daily. The body will become reliant on taking pre-workout every single day, even when you don’t go to the gym.
If you stop taking pre-workout once an addiction is set ~ there are many side effects of caffeine withdrawal which include: headache, fatigue, low energy, irritability, anxiety, difficulty with concentration, depressed mood, and tremors.
Moreover, another way Caffeine triggers headaches is by its effects on blood vessels in the brain. It can cause vasoconstriction (narrowing of blood vessels), followed by vasodilation (widening of blood vessels), which can lead to headaches or migraines.
Ways to reduce long term side effects of pre workout
Firstly, the most effective way to reduce the chances of caffeine addiction and headaches is to limit pre-workout intake to twice or three times a week at the most. This will help prevent against caffeine addiction and limit dependance.
Secondly, start by taking a low dose, to see how your body reacts. Larger doses have more chance to induce headaches as there will be a larger effect on the blood vessels in your brain.
4. May Make You Dehydrated
Pre-workout has a tendency to contribute to dehydration. This is caused by 3 main factors: caffeine acts as a diuretic, creatine may pull water into muscles and the increase of sweat while working out.
Caffeine is known as a diuretic. Diuretics increase the production of urine, leading to more frequent urination and potential fluid loss.
Creatine can pull water into the muscles due to it’s water retention properties. While this can lead to muscle fullness, it also means less water is available for other bodily functions, potentially contributing to dehydration.
While working out, sweat is a common physiological change designed to cool you down. However, sweating further exacerbates the risk of dehydration.
Ways to reduce long term side effects of pre workout
Stay hydrated!
Bring water with you while you workout to replenish what you sweat out. Maybe consider an electrolyte mix to increase your hydration more effectively.
5. May Induce Insomnia
insomnia is when you experience disruptions in how you feel or function because you aren’t sleeping well or sleeping enough.
Sleep issues are a long Term Side Effect of Pre Workout due to the high levels of caffeine. If caffeine is taken, it can stay in your system for up to 6 hours, working to block the adenosine receptors Necessary to experience sleepiness.
High levels of caffeine increase the adenosine blocking effects. Moreover, people who are sensitive to caffeine may experience insomnia from small doses and for longer.
ways to limit the long Term Side Effects of Pre Workout
To limit Insomnia, reduce the amount of pre-workout you are taking, as well as aim to take it 6 hours before bed.
Other ways to get better sleep include: look into sunlight as soon as you wake up to re-program the circadian rhythm. Look into sunlight in the afternoon to limit the effects screens have at night. Reduce screen time before bed. establish a consistent sleep schedule. Limit day time naps and exercise during the day.
6. Tooth and gum deterioration
It is a well known fact that sugar can have detrimental impacts on gum and tooth health. Unfortunately, artificial sweeteners are not much better ~ lots of them are acidic and harmful to dental health
Most flavored pre-workouts don’t include sugar which is a bonus. However, they do include sweeteners like sucralose and acesulfame potassium (acesulfame-K).
These sweeteners can negatively contribute to poor dental health and decay.
ways to limit the long Term Side Effects of Pre Workout
To increase dental health and limit long term decay due to pre workout ~ create good dental hygiene practices (brush teeth twice a day, floss and maybe use mouth wash).
You can also swish water around in your mouth after taking pre-workout to help wash off the acidic sweeteners and clean your teeth.
7. Stomach Irritation
Pre-workout supplements can cause stomach issues due to ingredients like caffeine, sodium bicarbonate, and magnesium.
These ingredients may irritate the digestive system or increase stomach acid.
Diarrhea, bloating, nausea, and stomach cramps are some common symptoms.
ways to limit the long Term Side Effects of Pre Workout
Everyone reacts to pre-workouts differently. From my experience, pre workouts that are ‘higher-stim’ have a higher chance to cause nausea and stomach discomfort.
Unfortunately there’s no easy treatment for this ~ a lot of it is trail and error. Start with small doses and work your way up.
So, should you use pre-workout?
Pre-workout is not a vital supplement to increase muscle mass and hit your health and fitness goals.
However, it can definitely help out (if used correctly) ~ providing significant boosts in energy, strength and endurance.
Take into consideration these 7 long term effects, and the ways to help limit them to help reduce the negative impacts. Caffeine was the most talked about ingredient in this blog for good reason, if you take anything away ~ limit your caffeine use. Lower caffeine can benefit cortisol levels, sleep, stress, anxiety, hydration, and stomach irritation.
Final message
If you’re just starting out, focus on building good training, nutrition, and sleep habits before relying on supplements. If you decide to try pre-workout, do so cautiously, start small, and pay attention to how your body reacts. Use it as an occasional tool—not a crutch.