Pre Workout Supplements Benefits & Side Effects
There are a few things you should know about Pre Workout Supplements. While they can be very beneficial, you should also watch out for the possible side effects of these supplements. For example, caffeine can cause jitters, niacin can cause diarrhea, and beta-alanine can cause gastrointestinal distress.
Sodium Bicarbonate Reduces Acid Buildup In Muscles
Sodium bicarbonate is an alkalizing agent that has been shown to reduce acid buildup in muscles. The substance helps the blood to become less acidic, which in turn draws out hydrogen ions from the muscles, reducing fatigue.
Caffeine Causes Jitters
Caffeine is a stimulant, but when taken as a pre workout supplement, it can cause jitters. Fortunately, many pre-workout supplements contain “softer” forms of caffeine, which take the edge off the effects. These include amino acids and natural calming substances.
Niacin Can Cause Diarrhea
When taken in high dosages, niacin can have adverse effects on the liver, kidneys, and gastrointestinal tract. It may also alter glucose levels and trigger peptic ulcers. It can also affect the heart rhythm and worsen symptoms of other illnesses, such as allergies and gout. For this reason, it’s important to speak with your doctor before using this supplement.
Beta-Alanine Causes Gastrointestinal Distress
Beta-alanine causes gastrointestinal distress, especially in high-dose supplements. Large boluses of beta-alanine result in rapid pH changes and increased excretion rates, which are not conducive to enhancing performance. Fortunately, multi-ingredient pre-workout supplements with two to four grams of beta-alanine are generally safe for acute and chronic use.
Yohimbine Can Cause Jitters
Yohimbine, a common ingredient in pre-workout supplements, can cause jitters and anxiety. Its action is triggered by the sympathetic nervous system, which is responsible for triggering the “fight or flight” response in the body. Yohimbine activates this response and releases catecholamines into the bloodstream. These chemicals elevate body temperature and increase blood pressure. They also bind with fat cells through adrenergic receptors and initiate fat-burning.
Beta-Alanine Increases Blood Flow
Beta-alanine pre-workout supplements can increase blood flow and endurance during a workout. The substance binds to nerve cells and may cause a tingling or prickling sensation. Some people feel no effect at all, but other people feel an increase in blood flow and endurance. Depending on the dosage, beta-alanine supplements can cause mild tingling or prickling.