[ad_1]
Why Does Pre-Workout Make You Poop? Understanding Digestive System Side Effects
Save 20%
Free Shipping & Returns
“No Return Necessary” Money-Back Guarantee
Save 20%
Free Shipping
100% Money-Back Guarantee
“No Return Necessary” Money-Back Guarantee
DAYS
HOURS
MINUTES
SECONDS
Evidence Based
“Does pre-workout make you poop?”
This may seem like a silly question, but it’s one many people ponder.
Why do you feel the need to use the bathroom after taking pre-workout?
What other factors contribute to pre-workout-induced pooping?
And how can you choose a pre-workout that boosts your performance without making you rush to the restroom?
Get evidence-based answers to these questions and more in this article.
What Is A Pre-Workout?
A “pre-workout” is a sports nutrition supplement taken before training to enhance energy levels and exercise performance.
They usually contain a mix of ingredients, such as caffeine, citrulline malate, and beta-alanine.
Find the Perfect Supplements for You in Just 60 Seconds
You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help. Take this quiz to learn which ones are best for you.
Take the Quiz
Why Do Pre-Workouts Make You Poop?
Many pre-workout powders contain ingredients that interact with your digestive system and stimulate bowel movements.
Common pre-workout ingredients with this side effect are sodium bicarbonate, vitamin C, magnesium, caffeine, and artificial sweeteners.
Caffeine
Caffeine is probably the most common pre-workout ingredient. In some cases, supplements contain as much as 600 mg of caffeine (more than 6 times the caffeine content of a cup of caffeinated coffee).
Caffeine is a pre-workout mainstay because it boosts athletic performance by improving strength, promoting muscle endurance, and enhancing anaerobic performance. However, it also impacts your digestive system.
Specifically, caffeine stimulates colonic motor activity—the process of moving your gut’s contents through the digestive tract. In other words, it gets your colon rollin’.
Artificial Sweeteners
Many pre-workout supplements contain large amounts of artificial sweeteners.
Studies show that consuming large quantities of these sweeteners can cause digestive issues and laxative effects, particularly for those with sensitive stomachs.
Magnesium
Magnesium plays a crucial role in muscle function and energy metabolism and is, therefore, a common ingredient in pre-workout formulas.
Beware though, high doses can draw water into your intestines, speeding up digestion and potentially leading to untimely restroom trips.
Vitamin C
Supplement companies sometimes include vitamin C in pre-workout powders as a flavoring and to potentially accelerate post-exercise recovery by reducing inflammation (which may also blunt some of exercise’s positive effects).
The downside is that taking large doses can upset your stomach.
That said, most pre-workouts don’t contain enough vitamin C to cause this effect alone. Thus, it’s only a concern if you also consume a diet rich in vitamin C.
Sodium Bicarbonate
Some people take sodium bicarbonate (baking soda) as a “homemade” pre-workout because it may boost athletic performance.
However, baking soda also causes a buildup of CO2 in the stomach, which commonly causes diarrhea.
Find the Best Diet for You in Just 60 Seconds
How many calories should you eat? What about “macros?” What foods should you eat? Take our 60-second quiz to get science-based answers to these questions and more.
Take the Quiz
Other Factors that Contribute to Pre-Workout Pooping
Timing
The timing of your pre-workout intake greatly influences its effect on your digestion.
For instance, if you consume pre-workout in the morning when your stomach is empty, your body will absorb the ingredients rapidly. This may increase the odds you’ll need to use the bathroom.
If you take pre-workout before an afternoon or evening workout, you’re less likely to experience digestive issues. That’s because the food you’ve eaten throughout the day prevents your body from absorbing the pre-workout as quickly.
Dosage
Ingredients like caffeine and artificial sweeteners have a “dose-dependent impact” on your body.
In other words, the more you consume, the higher your chances of experiencing side effects.
Therefore, finding products that include doses that maximize benefits without leading to unwanted effects is key.
Stomach Contents
The contents of your stomach can also influence how pre-workout affects your digestive system.
For instance, taking your supplement with food can slow digestion, potentially reducing any laxative effect.
On the other hand, taking pre-workout powder on an empty stomach can worsen its side effects.
How to Choose A Pre-Workout That Won’t Make You Poop
Stim-Free Pre-Workout
Of all the ingredients above, caffeine is the most likely to cause stomach upset and bowel movements.
Therefore, using a pre-workout that doesn’t contain caffeine can effectively prevent pre-workout-induced pooping.
That’s where “stim-free” pre-workouts come in.
Stim-free pre-workouts are supplements that contain no stimulatory ingredients (e.g. caffeine) but still improve your athletic performance.
This makes them a suitable alternative for those experiencing digestive issues with regular pre-workout powders.
Natural Sweeteners and Flavors
Opting for pre-workout powders that contain natural sweeteners and flavors can help minimize digestive upset.
Generally, natural options are more digestible, potentially leading to fewer stomach problems than artificial alternatives.
Clinically Effective Doses
Many people wrongly assume that when it comes to pre-workout ingredients, higher doses are better.
This is a misconception—most pre-workout ingredients only boost performance up to a certain point.
Taking more than this doesn’t improve your performance further, but it can increase your risk of experiencing unwanted side effects.
Unfortunately, some supplement companies capitalize on the “more is better” mindset by including excessive doses of stimulants in their products. This makes their products appear more potent, even though they’re actually less effective (and potentially dangerous).
To avoid this trap, look for products containing clinically effective doses of each ingredient.
This means they include each ingredient at a level that confers the maximum benefits with the minimum side effects.
Some Nutritionists Charge Hundreds of Dollars for This Diet “Hack” . . .
. . . and it’s yours for free. Take our 60-second quiz and learn exactly how many calories you should eat, what your “macros” should be, what foods are best for you, and more.
Take the Quiz
The Best Pre-Workout
If you want a 100% naturally flavored and sweetened pre-workout supplement containing clinically effective doses of 6 performance-boosting ingredients like caffeine, citrulline malate, and beta-alanine, try Legion’s pre-workout powder, Pulse.
Or, if you’d prefer a 100% natural and stimulant-free pre-workout drink that boosts strength and stamina while reducing fatigue, try stim-free Pulse.
(If you’re uncertain whether Pulse suits your needs and budget, take the Legion Supplement Finder Quiz to learn what supplements are right for you. Click here to check it out.)
Conclusion
Choosing the right pre-workout supplement can significantly improve your athletic performance and energy levels.
However, it’s crucial to understand the impact ingredients like caffeine and artificial sweeteners have on your digestive system.
To minimize stomach upset, choose a pre-workout containing clinically effective doses of every ingredient. And if you still experience unexpected bowel movements soon after taking your pre-workout, opt for a stim-free version instead.
+ Scientific References
- Guest, Nanci S., et al. “International Society of Sports Nutrition Position Stand: Caffeine and Exercise Performance.” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 2 Jan. 2021, jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4, https://doi.org/10.1186/s12970-020-00383-4.
- J. Boekema, M. Samsom, G. P. van Be, P. “Coffee and Gastrointestinal Function: Facts and Fiction: A Review.” Scandinavian Journal of Gastroenterology, vol. 34, no. 230, Jan. 1999, pp. 35–39, https://doi.org/10.1080/003655299750025525. Accessed 25 Nov. 2020.
- Grembecka, Małgorzata. “Sugar Alcohols—Their Role in the Modern World of Sweeteners: A Review.” European Food Research and Technology, vol. 241, no. 1, 28 Feb. 2015, pp. 1–14, https://doi.org/10.1007/s00217-015-2437-7. Accessed 16 Oct. 2019.
- Lenhart, Adrienne, and William D Chey. “A Systematic Review of the Effects of Polyols on Gastrointestinal Health and Irritable Bowel Syndrome.” Advances in Nutrition, vol. 8, no. 4, 6 July 2017, pp. 587–596, www.ncbi.nlm.nih.gov/pmc/articles/PMC5508768/, https://doi.org/10.3945/an.117.015560. Accessed 20 Apr. 2020.
- Zhang, Yijia, et al. “Can Magnesium Enhance Exercise Performance?” Nutrients, vol. 9, no. 9, 28 Aug. 2017, p. 946, www.mdpi.com/2072-6643/9/9/946/htm, https://doi.org/10.3390/nu9090946.
- Bothe, Gordana, et al. “Efficacy and Safety of a Natural Mineral Water Rich in Magnesium and Sulphate for Bowel Function: A Double-Blind, Randomized, Placebo-Controlled Study.” European Journal of Nutrition, vol. 56, no. 2, 18 Nov. 2015, pp. 491–499, https://doi.org/10.1007/s00394-015-1094-8.
- Santos de Lima, Katieli, et al. “Effects of the Combination of Vitamins c and E Supplementation on Oxidative Stress, Inflammation, Muscle Soreness, and Muscle Strength Following Acute Physical Exercise: Meta-Analyses of Randomized Controlled Trials.” Critical Reviews in Food Science and Nutrition, vol. 10.1080/10408398.2022.2048290, no. 10.1080/10408398.2022.2048290, 9 Mar. 2022, pp. 1–14, https://doi.org/10.1080/10408398.2022.2048290. Accessed 28 Mar. 2022.
- Aguiar, Samuel Silva, et al. “Oxidative Stress, Inflammatory Cytokines and Body Composition of Master Athletes: The Interplay.” Experimental Gerontology, vol. 130, no. 130:110806., 1 Feb. 2020, p. 110806, pubmed.ncbi.nlm.nih.gov/31825853/, https://doi.org/10.1016/j.exger.2019.110806. Accessed 31 Dec. 2022.
- Compounds, Institute of Medicine (US) Panel on Dietary Antioxidants and Related. Vitamin C. Www.ncbi.nlm.nih.gov, National Academies Press (US), 2000, www.ncbi.nlm.nih.gov/books/NBK225480/.
- Kahle, Laura E., et al. “Acute Sodium Bicarbonate Loading Has Negligible Effects on Resting and Exercise Blood Pressure but Causes Gastrointestinal Distress.” Nutrition Research, vol. 33, no. 6, June 2013, pp. 479–486, https://doi.org/10.1016/j.nutres.2013.04.009. Accessed 1 Dec. 2019.
Legion Featured Author
Mike Matthews
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
You can find Mike on Twitter, Instagram, YouTube, and Facebook.
You May Also Like
Our Most Popular Evidence-Based Articles
You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help.
Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Sending…
Your free stuff is on the way!
Follow the Diet Plan that Helped Nikita Lose 15 Pounds in 3 Months
“I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan.” And if he can do it, why not you?
Wait!
Want a Free Custom Meal Planning Tool?
Quickly calculate your calories, macros, and micros for losing fat, building muscle, and staying healthy.
Your free stuff is on the way!
Looks like you’re already subscribed!
Our “No Return Necessary”
Money-Back Guarantee
If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say “yes” now and decide later.
Sounds Good
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Sounds Good
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Sounds Good
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Sounds Good
Clinically Effective Ingredients & Doses
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
Sounds Good
Clinically Effective Doses
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
Sounds Good
100% Natural Ingredients
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Sounds Good
Made in USA
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Sounds Good
Lab Tested
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
Sounds Good
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Sounds Good
Science-Backed Ingredients
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
Sounds Good
No Chemical Junk
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Sounds Good
Wait!
Want to save 20% on your order of Legion supplements?
Use code LEGION10 at checkout!
Shop Now
No thanks, I don’t want to save on my order.
We Missed You!
Enjoy 20% off your next order with code COMEBACK20.
Shop Now
No thanks, I don’t want to save on my order.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Sounds Good
Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
Sounds Good
OUT OF STOCK
Great! You’re subscribed!
Sounds good!
Looks like you’re already subscribed!
Sounds good!
Security Check
Please click the checkbox below. We apologize for the inconvenience.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Sounds Good
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Sounds Good
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
Sounds Good
This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.
Sounds Good
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Sounds Good
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Sounds Good
[ad_2]
Source link
Fitnessnacks- #PreWorkout #Poop #Understanding #Digestive #System #Side #Effects
Courtesy : https://legionathletics.com/does-pre-workout-make-you-poop/