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Why Most Pre-Workouts Cause Weight Gain
Health | June 01, 2020
On paper, pre-workout supplements seem like a good idea. They’re super fuel that helps you pump up and tackle workouts head-on. Many athletes use pre-workouts to maintain peak performance during hours of intense training. And for people who exercise either at the crack of dawn or in the late evening, a pre-workout is the ultimate jet fuel to keep them going. However, like with all supplements, there are many drawbacks to pre-workouts. One of which includes weight gain. Don’t believe me? Let’s tackle this controversial side effect head-on!
A Quick 101
Not sure what exactly a pre-workout is? Here’s what you need to know. A pre-workout is a type of supplement geared for exercise and working out. As the name goes, a pre-workout is something you take before working out. It can either be consumed in capsules or as a powder mixed with a liquid (which is the conventional way). A pre-workout contains stimulants that increase energy, stamina, and focus. While there is a great deal of research behind the ingredients of pre-workouts, there is very little, if any, that specifically recommends the use of a pre-workout supplement.
The common ingredients you’ll find in a typical pre-workout formula include:
- Caffeine (either as a concentrate or sourced from coffee, green tea, yerba mate, or guarana seed)
- Nitric Oxide Precursors (compounds that increase nitric oxide, which the body naturally secretes to relax blood vessels and encourage healthy blood flow; L-Arginine, L-Citrulline, Beetroot Juice)
- Creatine (another compound created by the body for making energy and igniting muscle strength)
- Beta-Alanine (a non-essential amino acid that lowers muscular fatigue by preventing lactic acid buildup)
- BCAAs, or Branched-Chain Amino Acids (essential amino acids- leucine, isoleucine, valine– that fuel muscles and reduce the breakdown of protein in them during training; translation: muscle loss prevention)
- Micronutrients (notably a range of B-Vitamins-especially B12-, all of which may help to increase energy; may also include Vitamin C, D, Chromium, and Magnesium)
This is just a general list of ingredients that are commonly found in most pre-workout supplements. Obviously, the diversity and amount you’ll find will differ from brand to brand.
Pre-Workout: Side Effects Include…
It’s time to share an unpopular opinion. And it’s that most pre-workout supplements out there are full of garbage and mess with your body. Here’s why.
It mainly has to do with its effects on hormones. Notably, cortisol, the “stress hormone.” While cortisol is technically a survival hormone, it’s been notoriously linked with stress since stress- whether good or bad- increases it. (When I say “good” stress, I mean high-intensity workouts, watching a scary movie, or riding a roller coaster. And for bad, we all know that could be danger, work, relationships, etc.)
And when we take a pre-workout, we affect the adrenal glands, which are responsible for secreting hormones like cortisol. We already produce enough of this hormone as it is during training. The last thing we want to do is have more. Why? Because it also increases glucose (aka, sugar) in the body. Now, this isn’t your body being evil. The elevated glucose comes from the body, helping you to fuel up to survive an attack or danger. While we know a workout isn’t going to do any harm, our body doesn’t. So, with extra cortisol comes more glucose, and therefore an increase in blood sugar. And to bring that blood sugar down, the body releases insulin, which is a double-edged sword. If we’re constantly jacking up our blood sugar, our body is going to struggle to release enough insulin. Pretty soon, our ability to do so efficiently becomes hampered. Eventually, we’ll lose our sensitivity to insulin by becoming resistant to it, which can lead to a host of problems, including cardiovascular disease, obesity, diabetes, PCOS (polycystic ovarian syndrome), and metabolic syndrome. [1] [2] [3] [4] [5]
Guess what a common side effect that often comes with these things is? Belly fat.
So, to sum it all up: cortisol increases blood sugar, which lowers insulin sensitivity, and also encourages overeating or the consumption of processed foods that often fried or full of sugar (adding more fuel to the belly fat fire). [6]
“But Zuzka, I do well with caffeine and don’t overeat! How is a pre-workout any different?” Let me explain why your cup of morning coffee is different than a supplement. First of all, some people are extremely sensitive to caffeine. Others don’t process it well in their bodies.(I also happen to be one of those people who can’t handle it efficiently.) Now imagine what a pre-workout, which is loaded with caffeine, does to them! Secondly, as I just mentioned, the amount of caffeine in a cup of coffee is small compared to what you get from a pre-workout. About 95 mg versus 175-387 mg (I’ve heard of some brands going as high as 500 mg!). [7] [8] That’s right; you can get 2-4+ cups worth of coffee in a pre-workout.
Hormones and belly fat aside, this can cause serious harm. Increased blood pressure, heart attacks, insomnia, anxiety, and panic attacks are all side effects of excess caffeine. To add insult to injury, dietary supplements are not well-regulated (at least in the US), giving companies free rein to give you inaccurate labels. Some don’t even include a warning label about the consequences of excess caffeine! Instead, they deliver false promises, such as weight loss, reduced belly fat, high energy, stamina, and drive. And if they do include research, it’s often based on animal studies or small case studies based on people they paid to participate in. The American Cancer Society puts it best- dietary supplements are considered safe until proven safe. [9]
Here’s another reason to ditch the pre-workout. Added ingredients in the form of food dyes, artificial flavors and sweeteners, and sugar. That’s right; your pre-workout might be building up that belly pooch by delivering up to a gram or more of sugar. Keep an eye out for them in the form of sucralose (Splenda), Saccharin (Sweet’N Low), Aspartame, Fructose, Maltodextrin, and Cane Sugar. If none of those are on the list, the company may be using sugar alcohols like sorbitol and xylitol, which, though not as bad, are notorious for causing bloating, gas, and upset stomach. Either way, the added sugars are definitely not good for your waistline. [10] [11]
Ditch the Supplements
Save your waistline and your wallet and ditch the pre-workout. Or invest in a better one. If you’re not sensitive to caffeine, have a safer amount from natural sources like green tea (matcha), black tea, yerba mate, or good old-fashioned coffee. Other alternatives include adaptogens, like mushrooms (reishi, cordyceps, chaga), ashwagandha, rhodiola, and ginseng.
My Pre & Post Workout mix includes some of these ingredients, too. However, it’s not a requirement for a good workout. I’d rather you stay away from these harmful, processed supplements and optimize your energy through proper sleep, nutrition, and regular exercise, which will make you fitter and stronger and able to work out without needing to fuel up excessively.
So, tell me- what do you do before working out? Have you taken a pre-workout supplement before? Share your thoughts with me down in the comments!
Sources:
[1] https://www.todaysdietitian.com/newarchives/111609p38.shtml
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5115704/
[3] https://dtc.ucsf.edu/types-of-diabetes/type2/understanding-type-2-diabetes/how-the-body-processes-sugar/blood-sugar-other-hormones/
[4] https://cardiab.biomedcentral.com/articles/10.1186/s12933-018-0680-5
[5] https://cardiab.biomedcentral.com/articles/10.1186/s12933-018-0762-4
[6] https://www.stress.org/stress-cortisol-and-abdominal-fat
[7] https://www.healthline.com/nutrition/how-much-caffeine-in-coffee
[8] https://www.ncbi.nlm.nih.gov/pubmed/30196576
[9] https://www.cancer.org/treatment/treatments-and-side-effects/complementary-and-alternative-medicine/dietary-supplements/fda-regulations.html
[10] https://www.sciencedaily.com/releases/2016/07/160712130107.htm
[11] https://www.health.harvard.edu/diabetes/ask-the-doctor-do-artificial-sweeteners-cause-insulin-resistance
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Private Member |
České budějovice, czech republic
That was very informative, thank you Z! 🙂 This (supplements not being well-regulated and the food quality overall) is one of the reasons I’m glad to live here in Czech. I admit that I sometimes drink a pre-workout, not to give myself a boost of energy, but simply because I like the taste…. the ingredient list is very clean, though, as I already found out, caffeine can really be a big problem for me. Even if I drink it before noon, I often have trouble falling asleep that night, it definitely messes up with my cortisol. I don’t have this problem with regular coffee, though. After reading this article, I’m definitely gonna decrease my consumption of these beverages and one day stop to drink them all together. 🙂
Private Member |
uk
Adaptogens are not harmless either. They have direct impact on adrenals. They too can increase cortisol or decrease it too much.
Private Member |
I only take a limited amount of BCAAs. I get mine from BodyHealth, which were recommended to me by the licensed nutritionist I go to. I also decrease the amount I take (2 tablets 30 minutes pre workout and then 2 tablets post). They are a little more expensive, but do not contain any additives and are nonGMO. I don’t notice any major increase in energy, but they seem to help with recovery. 🙂
Private Member |
ellijay, ga, united states
I don’t take anything that’s labeled as pre-workout drinks, but I do mix up a few things myself. I use a brand of BCAAs that’s ONLY BCAA (no caffeine, sweetener, caffeine, or anything else). It tastes absolutely disgusting (because it’s just the amino acid and nothing else. I dub it my “stinky-drink”!) BUT I do notice a difference between when I take it or don’t take it. I know it’s not necessary to take it as a supplement, but I like to add in some plain collagen powder, too, whenever I have an inexpensive brand on hand. Sometimes I throw in a little reishi and/or cordyceps into the mix. Again, it stinks to high heaven, is bitter, and it’s probably why the combo I use isn’t sold the way I mix it up. 😂 But it’s been working for me! And, yeah, I’m not a fan of using caffeine as a workout boost. My husband does, but personally, I don’t like the thought of it.
Private Member |
michigan, usa
I do use your preworkout zuzka. Actually I think I need to order more but am holding out for your fitness apparel release. So I use it less right now. Sometimes I drink it in my coffee with a small splash of milk because I’m not a fan of the taste. I can’t ditch the coffee. I stopped drinking coffee last year for about a month and then cut back on it a lot and never saw a difference in how my body felt. Honestly I just love a cup or two of fresh brewed coffee. 🤷♀️ I never have more than 2 cups in a three hour window anyway. So I’ll
Continue to drink my morning coffee for now. I also mix a tsp in a cup of kifer with chia seeds, spirulina, cinnamon and blueberries. Specifically in summer months though I use Unico nutrition brand preworkout and aminos. My nutrition is good and I follow an IF schedual that works well for me. And I have been using a lot of your recipes and guidelines from the bikini meal plan. I workout outside mostly and have a large yard to maintain/kids to chase/ and I don’t get great sleep because of my kids either haha. So Most days I need the boost. It only has 1 g of sucralose . I think is pretty minuscule considering I keep my diet low carb low sugar anyway.
Private Member |
massachusetts, united states
Hey Dawn, saw your comment and had to laugh! I too have been holding out ordering pre wo blend for when the new apparel comes out. But I have been out for about 2 months so I finally bit the bullet and bought some. I feel like I need a little ummphh lately .
Private Member |
Hi Zuzka, I started taking the pre wo here and there and whenever I felt fatigued. It really helps! Also, I liked how it tastes. However, after reading this article, you got me thinking 🤔. I didn’t know about the belly fat side effect! 😆
Right now, I’m willing to give working out without it a shot. I became a little dependent! ☺️
What do you suggest for a better and natural alternative?
Also, one thing I have been doing is drinking warm H2O sprinkled sea salt first thing in the morning.
Thank you for this article! 🙏
Private Member |
lake tahoe, nv, usa
I like the salt water idea, and to be perfectly honest, I really like matcha or green tea and sometimes I just have a plain water with fresh lemon juice before my workout. It’s really up to you to find out what gives you energy, and gives you long term benefits. It could be different for everyone.
Private Member |
Hi Zuzka, I used to drink warm H2O with fresh lemon juice for quite a long time. I decided to stop because I heard that drinking it daily would weaken the enamel of the teeth. I also mixed the lemon and sea salt . Presently, I take only salty H2O.
Thank you 🙏 so much for your reply! Have a wonderful day! 😘
Private Member |
santiago, chile
Hi Zuzka! Thank you SO MUCH for this article, it is super helpful. I have used pre-workouts in the past and they made me feel very anxious and restless through the rest of the day, that’s why I stopped using them. Now that I read the typical list of ingredients, I think it has to do with all that caffeine and other stimulants that they bring, my body doesn’t process caffeine very well. Actually, I just drink tea at breakfast (black, green, oolong, love them all!) and then during the day I go for plain water (with a pinch of salt) and herbal infusions. I’m very much into herbalism and prefer to take care of my body with plants than with chemicals. Before working out, I like to have a matcha tea and eat something light. That’s Ok for me 😉
Private Member |
I used to work as a sports nutritionist and would sometimes use l-arginine before a workout. And drink a coffee. I do think both of these helped with cardio. I’ve also used creatine in the past when I’ve been strength training. I don’t bother these days as I don’t need them and I have other priorities. I do still add protein to my diet sometimes, as whey or pea protein – out of convenience rather than necessity. I think supplements have their place, but there is a pitfall in relying on supplements rather than good nutrition and consistent workouts. My problem is that I don’t drink enough generally, and always feel sheepish when I see Zuzka sipping her matcha tea or lemon water during workouts!
Private Member |
I drank 20 oz of green tea this morning. I also used 1/2 tsp. of ashwagandha root/ginseng powder, 1/4 tsp. reishi powder, 1/4 tsp. chaga powder with a tbsp. of honey and 20 oz of hot water to break my morning fast. I’m trying to rely less on coffee but it’s still in the mix ; ) I’m already brewing my raspberry leaf tea with ginger slices for dinner. I drink constantly.