7 Pre-workout Ingredients to Avoid And Why

An ingredient called p-Synephrine, also known as Synephrine, Bitter orange peel, or Citrus aurantium, is used as a substitute for banned Ephedrine due to its similarities with this banned substance.

Since it can affect muscle endurance, especially combined with caffeine, you can see it on some pre-workout ingredient labels or even fat-burners formulas, as it may also impact fat oxidation [5].

Some potential side effects include migraines, nausea, dizziness, and hypertension.

According to the National Center for Complementary and Integrative Health, ‘there is currently little evidence that Bitter orange is safer to use than Ephedra [6].’

Aminoisophetan

Originally used as a drug for nasal congestion, DMHA (also known as Dimethylhexylamine or Octodrine) is nowadays used in pre-workouts as a central nervous system stimulant that boosts training performance, enhances weight loss, and burns fat [7].

It’s often referred to as a legal upgraded substitute for DMAA since it provokes similar effects but also suppresses appetite and improves cognitive functions.

However, it lacks evidence for safe use and may as well cause health implications similar to DMAA, like anxiety, rapid heartbeat, and high blood pressure [8].

Artificial Sweeteners and Colors

As a dietary supplement, pre-workout drinks also contain ingredients that don’t directly impact formula effectiveness but affect its palatability and desirability.

Artificial flavors and sweeteners improve supplement taste that consumers pay attention to when deciding which one to pick.

However, you should be aware that some sweeteners and artificial flavors may be harmful.

A 2012 study suggests that specific artificial sweeteners like Acesulfame-potassium, Aspartame, or Sucralose can cause issues like weight gain, bowel disease, and even leukemia [9].

Unfortunately, similar issues surround artificial food dyes, as some studies show they can impact people with ADHD [10].

For all these reasons, you should choose dietary supplements that contain natural or more tested types of artificial sweeteners or colors.

Most pre-workout supplements contain caffeine as the central stimulant known for its proven slew of benefits - enhancing cognitive function, energy levels, and endurance [11].

How much caffeine in a pre-workout serving is too much depends on your caffeine metabolism and tolerance. Still, according to Food and Drug Administration daily limit guidelines, it shouldn’t exceed 400 mg [12]. It’s the amount equal to four to five cups of coffee.

Despite the guidelines, some supplement companies surpass this limit and put too much caffeine to boost your performance at the expense of your health, risking unwelcome side effects that include anxiety, jitters, insomnia, high blood pressure, etc. [13].

To stay in a safe zone, opt for those that have doses within the range of daily recommendations or you can try caffeine-free pre-workouts.

Fillers

The tactic many obscure brands use to deceive consumers is to use substantial amounts of ineffective and needless ingredients to maximize the portion without much investment. This creates a misguided assumption that the product is good due to its ingredient quantity.

Those additives are often cheap and ineffective, like maltodextrin (a cheap carbohydrate) that has zero nutritional value and may even lead to inflammation and digestive issues.

They also bump up more caffeine for similar reasons. As mentioned earlier, this might seem impressive, but in reality, excessive amounts bring more harm than good.

Pre-workouts provide benefits like high energy levels, better blood flow, and improved alertness and concentration that can synergistically push you through challenging exercises.

Consistent intake in moderate doses can help some of the ingredients like creatine steadily build up in your body, so after a few weeks, you may feel less tired during and after workouts.

Also, if you compare pre-workouts vs energy drinks, these formulas have specific ingredients designed to get you through your training and usually don’t contain empty calories.

Nonetheless, if you have any underlying health condition or take any medicine, you should first consult with your doctor before taking any stimulant product.