{"id":34000,"date":"2024-07-22T17:46:52","date_gmt":"2024-07-22T21:46:52","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=34000"},"modified":"2024-07-26T17:44:59","modified_gmt":"2024-07-26T21:44:59","slug":"pre-workout-messing-with-your-stomach","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/pre-workout-messing-with-your-stomach\/","title":{"rendered":"What To Do If Pre-Workouts Wreck Your Stomach"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">From marathon runners to weight room regulars, all sorts of exercise aficionados drink pre-workout supplements before they get sweating so they can make the most of their precious time and hit their routines <\/span><i><span style=\"font-weight: 400;\">hard<\/span><\/i><span style=\"font-weight: 400;\">.\u00a0<\/span><span style=\"font-weight: 400;\">And while all pre-workouts are geared to help you crush it during your training session, the formulations of the many products out there vary widely. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Grab any pre-workout off the shelf and you\u2019ll <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/anatomy-of-pre-workout\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">likely find it contains ingredients<\/span><\/a><span style=\"font-weight: 400;\"> like caffeine (which helps you feel alert and ready to kick it), beta-alanine (which wards off muscle fatigue), amino acids like citrulline and arginine (for amped-up blood flow), and a whole slew of other potential add-ins, like creatine, betaine anhydrous, and more. Each has its role to play in helping you dominate your workout. <\/span><span style=\"font-weight: 400;\">As popular (and effective) as pre-workout supplements are, though, they are also known to cause digestive distress in some people, particularly those with sensitive stomachs. Nothing wrecks a set of squats quicker than the sudden urge to sprint to the bathroom\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here, sports dietitians and fitness pros break down why your pre-workout might be messing with your stomach and help you troubleshoot your supplement routine so you can make gains without hurting your gut.\u00a0<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>: <em><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\">Brittany Michels<\/a>, M.S., R.D.N., C.P.T., is a registered dietitian and certified personal trainer with <a href=\"https:\/\/www.vitaminshoppe.com\" target=\"_blank\" rel=\"noopener\">The Vitamin Shoppe<\/a>. <a href=\"https:\/\/fortune.com\/recommends\/health\/author\/chris-mohr\/\" target=\"_blank\" rel=\"noopener\">Chris Mohr<\/a>, Ph.D., R.D., is a registered dietitian, exercise physiologist, and a fitness and nutrition advisor for Fortune Recommends.<\/span><\/em><\/li>\n<\/ul>\n<h2><b>Why Pre-Workout Supplements Can Mess With Your Stomach<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Pre-workout users are as unique as pre-workout supplements themselves, which means that a product that works wonders for one gym-goer could spell disaster for another, according to <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\">Brittany Michels<\/a>, M.S., R.D.N., C.P.T., a registered dietitian and certified personal trainer with <a href=\"https:\/\/www.vitaminshoppe.com\" target=\"_blank\" rel=\"noopener\">The Vitamin Shoppe<\/a>. Everybody\u2014and every <\/span><i><span style=\"font-weight: 400;\">body<\/span><\/i><span style=\"font-weight: 400;\">\u2014is different.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of the potential ingredients featured in a pre-workout, quite a few could potentially contribute to digestive upset in certain folks, according to Michels.<\/span><\/p>\n<h3><b>1. Caffeine<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">In many cases, caffeine is a big one. \u201cCaffeine naturally has stimulating effects, so, just like coffee, it may stimulate digestive movement,\u201d says Michels. If you know that coffee typically makes you go, it\u2019s safe to assume a pre-workout higher in caffeine will have a similar effect.\u00a0<\/span><\/p>\n<h3><b>2. Creatine Monohydrate<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A common pre-workout staple, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine?shipping=on\">creatine monohydrate<\/a> could be a culprit behind an upset stomach, suggests registered dietitian and exercise physiologist <\/span><a href=\"https:\/\/fortune.com\/recommends\/health\/author\/chris-mohr\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Chris Mohr<\/span><\/a><span style=\"font-weight: 400;\">, Ph.D., R.D., a fitness and nutrition advisor for Fortune Recommends. It\u2019s notorious for causing bloating and belching. <\/span><span style=\"font-weight: 400;\">\u201cCreatine causes a fluid shift, bringing fluids into muscle cells,\u201d he explains. \u201cThis shift in fluid balance may cause gastrointestinal issues.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Typically, this GI upset is temporary and occurs during a loading phase, in which exercisers take large amounts of creatine (like 20-plus grams) per day, Mohr says. This effect is usually pretty limited at lower doses (like three to five grams per day), though it\u2019s possible you could experience issues from creatine in your pre-workout if you have a particularly sensitive stomach or are also taking separate creatine supplements.<\/span><\/p>\n<h3><b>3. Pump-Boosters Like Citrulline and Arginine<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The amino acids arginine and citrulline promote nitric oxide production and increase circulation, which can be a great thing for exercise performance, says Michels. The downside? That increased circulation doesn\u2019t just occur in your muscles; it also occurs in your digestive system, which might spur an unwanted trip to the bathroom, she says.<\/span><\/p>\n<h3><b>4. Magnesium<\/b><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium?shipping=on\">Magnesium<\/a> is an important mineral, but depending on the form featured in your pre-workout supplement, it could stir up trouble for you. \u201cToo much magnesium oxide or magnesium citrate may have a laxative effect,\u201d explains Michels. Magnesium glycinate is a gentler option and comes with fewer gastrointestinal side effects than other supplemental forms. Check to see what form of magnesium your pre-workout supplement uses.<\/span><\/p>\n<h3><b>5. Sodium Bicarbonate<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Sodium bicarbonate (which is added to pre-workout formulas because it buffers against lactic acid buildup in the muscles, potentially improving endurance and delaying fatigue) is another ingredient that can cause digestive issues, specifically bloating and discomfort, agree Michels and Mohr.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cBecause it is alkaline, it can react with stomach acids and cause gastrointestinal issues like gas and bloating, so too much can have unwanted side effects like GI distress,\u201d Mohr explains.<\/span><\/p>\n<h3><b>6. Certain Sweeteners<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Finally, the type of sweetener a pre-workout uses to make all of those oomph-boosting ingredients delicious to drink down may be the culprit behind the GI distress you experience after chugging, suggest Michels and Mohr. Artificial sweeteners and sugar alcohols (which are not well digested by the body) can both have this effect.\u00a0<\/span><\/p>\n<h2><b>How To Troubleshoot Your Pre-Workout Routine<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Figuring out which pre-workout formula works best for you will take a little trial and error. After all, everyone\u2019s body reacts differently to various compounds, so what works for one person might not be best for another, says Mohr. That said, we\u2019ve got a few simple steps that\u2019ll help you navigate the process.\u00a0<\/span><\/p>\n<h3><b>1. Start with an entry-level option<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cIf you have never tried a pre-workout before, consider grabbing one with low doses of <\/span><span style=\"font-weight: 400;\">common digestive-offending ingredients,\u201d recommends Michels. That might look like fewer than 150 milligrams of caffeine, fewer than two grams of creatine, and fewer than 2,000 milligrams of citrulline and\/or arginine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIntense, highly-concentrated supplement formulas can be tough on the stomach, especially if someone is not used to them,\u201d agrees Mohr. If you\u2019re a newbie\u2014or <\/span><i><span style=\"font-weight: 400;\">know<\/span><\/i><span style=\"font-weight: 400;\"> you have a sensitive system\u2014do yourself a favor and ease in gradually.<\/span><\/p>\n<h3><b>2. Consider past experiences<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If you have some experience with various sports supplements or stimulants, they can help you gauge what to look for and avoid in a pre-workout supplement that won\u2019t wreck your stomach.\u00a0 \u201cBe mindful of ingredients you&#8217;ve had tolerance issues with in the past,\u201d Michels says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, \u201cChoose stimulant-free supplements or options with fewer stimulants if caffeine bothers you,\u201d says Mohr. Or, if you\u2019ve dabbled in standalone creatine or pump-boosting amino supplements and it didn\u2019t go smoothly, look for a pre-workout that contains smaller amounts of those ingredients\u2014or omits them completely.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the flip side, if you\u2019ve had positive experiences with certain ingredients or pre-workout formulas, look for similar specs when shopping for a new brand to try, suggests Michels.\u00a0<\/span><\/p>\n<h3><b>3. Start low and go slow<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cIf you&#8217;re unsure which ingredients have caused issues, either find a pre-workout option with lower dosages of potentially gut-impacting ingredients to test your tolerance,\u201d Michels says. If all goes well, you can always switch to a higher-stim or otherwise more concentrated formula.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you <\/span><i><span style=\"font-weight: 400;\">do <\/span><\/i><span style=\"font-weight: 400;\">go for a higher-intensity product right off the bat, test how you feel on just half a serving (or even less!) during your next workout, Michels suggests. Find an amount your body tolerates and slowly increase from there over the course of weeks.<\/span><\/p>\n<h3><strong>4. Stay Hydrated<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\"><em>H<\/em><\/span><i><span style=\"font-weight: 400;\">ow<\/span><\/i><span style=\"font-weight: 400;\"> you take your pre-workout is also important for feeling your best on it. <\/span><span style=\"font-weight: 400;\">Staying properly hydrated is key because substances found in pre-workout supplements (like creatine and sodium bicarbonate, respectively) affect your body&#8217;s fluid and electrolyte balance, explains Mohr. \u201cMaintaining proper hydration status helps support the outcomes of your supplements,\u201d he says. For this reason (and the fact that proper hydration supports focus, accuracy, and overall performance), <\/span><span style=\"font-weight: 400;\">Mohr recommends drinking plenty of water before, during, and after your workout.<\/span><\/p>\n<h3><strong>5. Time Your Consumption Well<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Another must-do: \u201cTake your pre-workout 30 to 60 minutes before exercising to give your body time to process it,\u201d shares Mohr. <\/span><span style=\"font-weight: 400;\">\u201cThis timing allows your body to fully process the supplements,\u201d he explains. Ingredients like caffeine, creatine, and beta-alanine, in particular, need this much time to peak in your bloodstream, at which point they\u2019re most useful in increasing your energy and performance.<\/span><\/p>\n<h2><strong>Final Advice<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">As always, \u201cpay attention to how your body feels,\u201d says Mohr. \u201cIf a product consistently causes issues, try a different one\u2014or boost your energy with a small snack instead.\u201d (<\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/experts-favorite-pre-workout-snacks\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Here are some options fitness pros love<\/span><\/a><span style=\"font-weight: 400;\">.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And lastly, be patient! The right formula for you is out there; it may just take some experimentation and really close communication with your body to figure out which pre-workout will help you maximize your training time without destroying your digestive system.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>From marathon runners to weight room regulars, all sorts of exercise aficionados drink pre-workout supplements before they get sweating so they can make the most of their precious time and hit their routines hard.\u00a0And while all pre-workouts are geared to help you crush it during your training session, the formulations of the many products out<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/pre-workout-messing-with-your-stomach\/\">Read More <span class=\"screen-reader-text\">What To Do If Pre-Workouts Wreck Your Stomach<\/span><\/a><\/p>\n","protected":false},"author":268,"featured_media":34008,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,7,9],"tags":[],"class_list":["post-34000","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What To Do If Pre-Workouts Wreck Your Stomach | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"If your pre-workout messes with your stomach, you&#039;re not alone\u2014and you&#039;re not doomed to lackluster workouts! 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