Pre-workout is one of the best and most used supplements in the fitness world. For lifting weights, running, calisthenics, and many other forms of working out, pre-workout can be a huge boost. That being said, it is important to know; what happens if you take too much pre-workout?
Pre-workout powders or drinks are designed to give you more energy and boost your performance, helping you lift heavier weights, run faster, or push through intense exercise.
I have taken pre-workout for many years, trying many different kinds with different ingredients and seeing how my body reacts. Yet sometimes even I feel like pre-workout can be a bit too strong for me.
Many pre-workout supplements come with strong formulas that can lead to adverse effects if overused. Whether itâs accidental or intentional, taking too much pre-workout can bring some unpleasant symptoms, and in some extreme cases, even health risks.
In this article, we’ll go over why taking excessive amounts of pre-workout can backfire, what happens inside your body, and what to do if youâve overdone it. Weâll also cover prevention tips and alternative ways to fuel your workouts without relying too heavily on supplements.
Why Do People Take Too Much Pre-Workout?
Pre-workout supplements are marketed as the ultimate energy boosters. Most pre-workout supplements are packed with ingredients like caffeine, beta-alanine, amino acids, and nitric oxide boosters, which are really helpful for improving physical performance.
So naturally, many people take pre-workout to enhance their performance. That being said, it is really easy to accidentally take an amount of pre-workout that can actually negatively impact you, especially fi you don’t fully understand the supplement.
Impatience
Sometimes, the problem starts with impatience. After taking a pre-workout, you might feel like the effects arenât kicking in fast enough. This leads some people to take another scoop, thinking more will give them quicker or stronger results. Before they know it, it all hits at once and is overwhelming.
Research shows that 14% of pre-workout users consume more than the recommended serving size, and 18% take it more than once a day, which can lead to compounded risks, especially when combined with other caffeine-containing products (Jagim, Camic, & Harty, 2019).
For more, read our article on How Long Does Pre-Workout Take to Kick In?
Misreading a Label
Other times, mistakes like misreading the label, dry scooping (taking powder without mixing it with water), or stacking pre-workout with energy drinks or coffee can push you past the recommended dosage.
High Tolerance
Another issue is one of tolerance. If you regularly take pre-workout, your body will get used to it and you may not feel as energized from your usually amount. This can tempt you to increase the dose, even though higher doses carry more risks.
Peer Pressure
Finally, thereâs peer pressure. If youâre in a gym environment where others are using pre-workout in large amounts or boasting about âmaxing outâ their supplements, itâs easy to fall into the trap of thinking you need more to keep up.
It is important to know your body has its limits, and going beyond them often does more harm than good.
What Happens When You Take Too Much Pre-Workout?
When you exceed the recommended dosage of pre-workout, the effects can range from mildly annoying to pretty scary. Hereâs whatâs happening inside your body when you take too much.
Overloading Your Nervous System
One of the most common ingredients in pre-workout is caffeine, which stimulates your nervous system and boosts your energy levels. While small doses can enhance focus and endurance, too much caffeine can overstimulate your nervous system.
Studies have shown that caffeine content in some pre-workouts can vary by as much as 266% between batches, making it difficult for consumers to gauge their intake accurately (Jagim, Camic, & Harty, 2019).
Too much caffeine can cause symptoms like jitters, anxiety, and a rapid or irregular heart rate. If your body canât handle the higher doses, you might experience heart palpitations or difficulty breathing.
I personally have experienced this multiple times before, after thinking it’d be ok to have another huge scoop of caffeine. It made me feel absolutely terrible and ruined my workout.
Impacting Blood Vessels and Blood Pressure
Many pre-workout supplements contain nitric oxide boosters, which dilate blood vessels to improve blood flow to working muscles.
While this is great for a muscle âpumpâ during exercise, excessive amounts of nitric oxide boosters can cause unpredictable spikes or drops in blood pressure, particularly in dehydrated users or those with pre-existing conditions (Jagim, Camic, & Harty, 2019).
High blood pressure or dizziness is a common reaction to too much pre-workout, especially if youâre dehydrated or exercising hard. If you are already prone to high blood pressure, be extra careful, or talk to a healthcare professional before taking pre-workout.
Digestive Issues
Beta-alanine and amino acids are often included in pre-workout to combat fatigue and increase endurance. However, these ingredients can cause digestive upset if consumed in large amounts.
Nausea, bloating, or diarrhea may occur, especially if you took the pre-workout on an empty stomach or dry-scooped it without water.
Once again, I have experienced this too. When taking pre-workout on an empty stomach before a track meet when I was younger, it started to make me super nauseous. Not a recipe for success in athletic competition.
Muscle Cramps and Dehydration
Pre-workouts often include stimulants that make you sweat more during strenuous exercise.
Hydration is particularly important, as excessive stimulant use in pre-workout supplements can lead to dehydration and exacerbate symptoms like nausea or muscle cramps (Jagim, Camic, & Harty, 2019).
The combination of dehydration and excessive stimulant use can make you feel drained instead of energized. Make sure you drink extra water when taking pre-workout, even though you should be doing this quite a bit during exercise anyways.
Mood Swings and Sleep Trouble
Pre-workout overload can also impact your mental state. You might feel great at first, but the crash afterward can leave you feeling tired, irritable, or even depressed. If you’re prone to mood swings and crashes, pre-workout may not be the best thing for you.
If you take pre-workout late in the day, the stimulants can disrupt your sleep, reducing your energy levels for the next dayâs workout. Sleep is one of the single most important factors when it comes to our health, so don’t risk losing sleep over getting energy for a workout. The tradeoff is not worth it.
What To Do If Youâve Taken Too Much Pre-Workout
If you realize youâve taken too much pre-workout, donât panic. Almost all cases are super manageable, and taking the right steps can help minimize the adverse effects.
Stay Calm
The first thing to do is relax. Panicking will only make symptoms like a fast heart rate or jitters worse. Find a quiet space, sit down, and take deep breaths to help your body settle.
The first thing I do whenever I feel like I have too much pre-workout or caffeine in my system is just take 5 minutes of concentrated breath-work. It resets my system and slows everything down for me.
Drink Plenty of Water
Staying hydrated is crucial when dealing with too much pre-workout in your system. Water helps dilute stimulants in your bloodstream and keeps your body functioning properly.
Sip water slowly and consistently, and you will literally drain the stimulants our of your system.
Eat Something
Consuming a small snack, like toast, a banana, or oatmeal, can help absorb some of the stimulants in your system. This can ease the nausea caused by taking too much pre-workout, and will help stabilize your energy levels.
Adjust Your Environment
If youâre feeling sweaty, shaky, or overstimulated, move to a cooler, quieter space. Reducing external stressors can help your body calm down faster.
There is no need to be overwhelmed, so if you find yourself panicking in an environment full of lifters yelling and deadlifting 1000 pounds, go find a new place to hangout for a few minutes.
Take a Walk or Rest
If you have too much energy to sit still, go for a light walk to burn off excess stimulants. If youâre feeling weak or dizzy, lie down and give your body time to recover.
It is all about listening to your body here. If you need to move, move! If you need to relax, relax. Simple as that. Putting in headphones and walking around the block can be a great way to literally walk it off, and calm down.
Monitor Your Symptoms
Most pre-workout side effects will fade within a few hours. However, if you experience severe symptoms like chest pain, difficulty breathing, or an unusually high heart rate, seek medical attention immediately.
Itâs always better to consult a healthcare professional if youâre unsure.
How to Avoid Taking Too Much Pre-Workout
Preventing pre-workout overload starts with understanding your limits and using supplements responsibly. Here are some tips to keep you safe:
Start Small
If youâre new to pre-workout or trying a new supplement, begin with a small dose.
Many supplements include a scoop for measuring, but even that might be too much for your body if youâre sensitive to stimulants.
If one scoop is 200mg of caffeine, but you currently consume 0mg of caffeine per day, maybe start with a quarter scoop. You can always add a bit more later, but once you take a huge scoop, there is no going back.
Starting small is especially important because most pre-workout supplements, particularly those containing caffeine, begin working around 30 minutes after consumption, making it easy to misjudge their effects and accidentally double up (Kedia et al., 2014).
Space Out Stimulants
Avoid taking pre-workout with other stimulants, like energy drinks or coffee. Combining these can lead to excessive amounts of caffeine in your system, increasing the risk of heart palpitations and high blood pressure.
My rule of thumb is at least a 3 hour time difference. So if I had a coffee when I woke up at 7am, I will not have any more caffeine, including pre-workout, until it is at least past 10 am.
Choose the Right Formula
Some pre-workouts use proprietary blends, which donât disclose exact ingredient amounts.
You should always look for formulas that list their key ingredients and dosages so you know exactly what is going into your body, and you can make an informed decision.
Studies suggest avoiding proprietary blends, as undisclosed ingredient quantities can increase the risk of adverse effects, particularly from high levels of caffeine or niacin (Jagim, Camic, & Harty, 2019).
Stay Hydrated
Drinking plenty of water before, during, and after your workout helps prevent dehydration and reduces the risk of side effects like muscle cramps.
Take Breaks
Using pre-workout daily can lead to tolerance, making it tempting to take higher doses. Give your body a break by skipping pre-workout on lighter workout days or switching to natural energy boosters, like a balanced meal or a cup of green tea.
Whenever I feel like I don’t even notice the effects of my pre-workout, that is when I take a break. Even taking two weeks off of it can make a huge difference.
Alternatives to Pre-Workout Supplements
While pre-workout can be a valuable tool, itâs not the only way to fuel your workouts. If youâre looking for other options, consider these:
Nitric Oxide-Rich Foods
Foods like beets, spinach, and arugula naturally boost nitric oxide levels and can enhance blood flow without the risks associated with supplement overuse (Kaczka et al., 2020).
Protein and Amino Acids
Instead of relying on proprietary blends, try whole foods like eggs, chicken, or a quality protein shake. These provide the amino acids your body needs for muscle recovery.
Natural Energy Boosters
A small cup of coffee or a smoothie with fruits like bananas and berries can give you the energy you need without the health risks of excessive pre-workout.
Common Questions About Pre-Workout Overuse
How Do I Know If Iâve Taken Too Much?
If youâre experiencing symptoms like increased heart rate, chest pain, digestive issues, or difficulty breathing, youâve likely exceeded your tolerance.
What Should I Look for in a Safe Pre-Workout?
Focus on products with clear labeling and moderate doses of caffeine. Avoid those with banned substances or proprietary blends that hide ingredient amounts.
Can Taking Too Much Pre-Workout Have Long-Term Effects?
Regularly exceeding the recommended dosage can strain your nervous system, heart, and blood vessels, potentially leading to high blood pressure or other health risks.
Final Thoughts on Pre-Workout Safety
Pre-workout supplements can be a helpful tool for boosting athletic performance, but theyâre not without risks.
By understanding the potential negative effects of taking too much pre-workout and learning to use these supplements responsibly, you can enjoy the benefits without compromising your health.
Remember, itâs not the pre-workout that makes or breaks your resultsâitâs your effort, consistency, and attention to your bodyâs needs.
When in doubt, consult a healthcare professional before trying new supplements or increasing your dosage. Your health should always come first.
References
- Jagim, A. R., Camic, C. L., & Harty, P. S. (2019). Common Habits, Adverse Events, and Opinions Regarding Pre-Workout Supplement Use Among Regular Consumers. Journal of the International Society of Sports Nutrition, 16(1), 1-12. PMCID: PMC6520716. PMID: 31014016.
- Kedia, A. W., Hofheins, J. E., Habowski, S. M., Ferrando, A. A., Gothard, M. D., & Lopez, H. L. (2014). Effects of a Pre-Workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety. International Journal of Medical Sciences, 11(2), 116-126. PMID: 24465156; PMCID: PMC3894395.
- Kaczka, P., Batra, A., Kubicka, K., et al. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International Journal of Environmental Research and Public Health, 17(21), 8262. doi: 10.3390/ijerph17218262.
