It has been shown to increase high intensity exercise capacity and lean body mass gains from exercise ( 7).

If you experience side effects, try a smaller dose to see how your body reacts.Īnother popular ingredient in many pre-workout formulas is creatine. You’ll find caffeine in most pre-workout supplements, but this stimulant can cause jitteriness, anxiety, and an increased heart rate. Of course, you can also choose pre-workout supplements without any caffeine. Remember that it’s best to avoid caffeine for at least 6 hours before bed to help prevent sleeplessness, according to some older research ( 6). The best way to reduce side effects is to start with a small dose of a caffeinated pre-workout supplement, slowly increasing your dosage to see what you can tolerate. Ways to reduce side effectsĬaffeine dosing is very individualized, as some people tolerate it better than others. In comparison, 1 cup, or 240 milliliters (mL), of coffee contains only 95 mg ( 5). Serving sizes typically range from 0.35–1 ounce (oz), or 10–30 grams (g). What’s more, many pre-workout supplements pack high amounts - up to 500 milligrams (mg) of caffeine per serving. These include insomnia, nausea, increased heart rate, headaches, anxiety, and jitteriness or restlessness ( 4).

Nonetheless, caffeine has several potential side effects, especially if you consume too much. In theory, caffeine allows you to get more out of a given workout. This stimulant has been shown to increase muscle strength and output during exercise while reducing fatigue ( 1, 2, 3). Caffeine is one of the primary ingredients in many pre-workout supplements.

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