If you’re like most people, you probably have some questions about pre workout supplements. After all, there are so many different products in the market, and it can be hard to know which one is right for you. One of the most common questions people have is, “Does pre workout make you poop?”
This is a valid question and one that we’ll answer in this article! Read on to learn more about pre workout supplements and whether or not they can make you poop.
What is Pre Workout?
Pre workout supplements are products designed to help boost your energy and endurance levels during an intense workout [1, 2]. Pre workouts usually contain dietary supplements like caffeine, creatine, beta-alanine, and other ingredients that can help boost physical performance [3].
Pre workouts can also help improve strength, focus, and alertness when taken before a workout. Pre workout supplements are designed to be taken before exercise in order to gain the most benefit. They can help you push through tough workouts, build muscle, and improve your performance.
Does Pre Workout Make You Poop?
Pre workout supplements can make you poop. Many pre workout supplements contain ingredients like caffeine and magnesium, which can be resulting in you pooping more [4, 5]. This means they loosen your stools, leading to an increased urge to poop.
It’s important to note, however, that not all pre workout supplements will cause this effect. Some pre workouts contain low levels of stimulants, which may not cause you to poop more.
It’s important to note that pooping caused by pre workout is usually not severe or long-lasting and is usually only temporary. However, if you experience severe or prolonged diarrhea, it’s important to reduce your dose or stop taking the pre workout.
Why Does Pre Workout Make You Poop?
As we mentioned, pre workout supplements are designed to give you an energy boost in order to improve performance during exercise. To do this, many pre workouts contain stimulants like caffeine and green tea extract. These stimulants typically have a laxative effect, which means they can cause the stools to become softer and easier to pass.
Most pre workout supplements have artificial sweeteners added to them. Research has shown that certain types of artificial sweeteners can cause gastrointestinal discomfort and sometimes even diarrhea.
Lastly, Higher doses of pre workout supplements have also been linked to causing unusual bowel movements and making you poop more.
Ingredients in Pre Workout Supplements That Can Make You Poop
Here are some of the common ingredients in pre workout supplements that are most likely causing you to poop more.
Caffeine
This is the most common ingredient in pre workout supplements as it is known to boost energy levels and improve physical performance.
Research has shown that caffeine can cause gastrointestinal discomfort and unusual bowel when taken in abundance and also in obese people [6]. Since caffeine is mostly the main ingredient in pre workout supplements and is included in heavy amounts, there is a high chance that caffeine might be causing you to poop more.
Pre workout supplements usually contain anywhere from 150 to 300mg per serving and that’s like almost 2-3 cups of coffee. It’s recommended to take a pre workout supplement with less than 200mg of caffeine in one serving.
In the end, caffeine is generally considered safe to take but taking it in abundance and overdosing might cause you to poop more and might also cause some other side effects.
Magnesium
Magnesium is another common ingredient in pre workout supplements and is known to cause certain side effects like stomach discomfort, bloating, and diarrhea when overdosed [7].
Not every pre workout supplement contains magnesium, but if you are taking one that contains it then make sure to not overdose.
Lactose
Although lactose is not included in most pre workout supplements, it can be the reason for you pooping more if it is included in your pre workout supplement.
If lactose is added in high amounts in your pre workout, or if you are lactose intolerant, then try lowering the dose or changing your pre workout supplement.
Yohimbe
This is another common ingredient in pre workout supplements and is made from the bark of an African evergreen tree. Yohimbe is mainly known to help with weight loss but is also linked with certain side effects. Some of the potential side effects of Yohimbe include stomach problems, nausea, and diarrhea [8].
Artificial Sweeteners
Artificial sweeteners are very common in pre workout supplements and most people nowadays are aware of the potential side effects of it.
Artificial Sweeteners are linked to certain side effects related to the stomach and diarrhea is one of them.
It is recommended to choose pre workout supplements that do not contain artificial sweeteners and if taste really matters to you, make sure to choose a pre workout with fewer amounts of artificial sweeteners.
Also Read: Does Creatine Make You Poop?
What Can You Do to Avoid Pre Workout Supplements Making You Poop?
If you’d like to minimize the chances of having to poop more than usual while taking a pre workout supplement, there are a few things you can do.
Avoid Stimulants in Pre Workouts
First and foremost, choose a pre workout with lesser or no amounts of stimulants that can cause you to poop more. Many pre workouts on the market today do not contain any stimulants, so you don’t have to worry about them causing you to poop more. You should also pay attention to the number of stimulants and the amount of them in your pre workout.
Lower Your Doses
If you’re taking a stimulant-based pre workout, start with a low dose or if you have already started, lower your doses and then work your way up slowly if you feel comfortable doing so. This will help you to gauge how your body reacts to the supplement and can help you avoid certain side effects of pre workout supplements.
Avoid Pre Workout Supplements on An Empty Stomach
You also need to make sure that you do not take pre workout on an empty stomach and always have some food in your stomach before taking pre workout supplements as this can help you to avoid pooping more.
Because of ingredients like caffeine, magnesium, and artificial sweeteners, taking pre workout supplements on an empty stomach will drastically increase the chances of gastrointestinal discomfort and also you pooping more than usual.
Try Different Brands and Types of Pre workouts
As we have said earlier if you are experiencing unusual bowel movements, gastrointestinal discomfort, or more poop than usual then you should try stimulant free pre workout supplements.
Also, you can try different brands of pre workouts and see which one works best for you and which one suits you the most. When you try different pre workouts make sure to check the ingredients of all of them as it will become easier to identify which ingredients are causing you the issue so you can stay away from those ingredients in the future.
Does Pre workout Give You Constipation?
You might have heard that pre workout can cause constipation. But is this actually true? And if so, why does it happen?
It turns out that there is some truth to this claim. Pre workout can cause constipation because certain pre workout supplements contain ingredients that can dehydrate the body and slow down the digestive system. Research has shown that dehydration can cause constipation [9].
So if you’re looking to avoid constipation, you might want to consume a pre workout with lesser or no stimulants. Also, be sure to drink enough water throughout the day as it can help you avoid constipation and bloatedness.
Does Pre Workout Make You Fart?
Pre workout supplements can make you fart, this is mostly due to certain stimulants, and artificial sweeteners added to a pre workout. These ingredients can make you bloated and gassy causing you to fart more. Your diet also plays a big role here as anything other you consume along with pre workout might also make you gassy causing you to fart more.
To Wrap Things Up
Ultimately, pre workout supplements can make you poop or have other gastrointestinal side effects. To reduce the chances of this, choose a pre workout with fewer or no stimulants as certain stimulants and artificial sweeteners are one of the main reasons pre workouts can cause you to poop more. Additionally, be sure to drink plenty of water to stay hydrated and reduce gas.
There can be several reasons that might be resulting in you pooping more while taking pre workout supplements and certain reasons vary from person to person. In this article, we gave you some of the common and main reasons pre workout might be causing you to poop more.
If you experience severe gastrointestinal side effects while taking pre workout, it’s best to reduce your dose or stop taking your pre workout and if the problem still persists, make sure to talk to your doctor.
References
- Outlaw JJ, Wilborn CD, Smith-Ryan AE, Hayward SE, Urbina SL, Taylor LW, Foster CA. Acute effects of a commercially-available pre-workout supplement on markers of training: a double-blind study. J Int Soc Sports Nutr. 2014 Aug 15;11:40. doi: 10.1186/s12970-014-0040-0. PMID: 25302053; PMCID: PMC4190923.
- Martinez, N., Campbell, B., Franek, M. et al. The effect of acute pre-workout supplementation on power and strength performance. J Int Soc Sports Nutr 13, 29 (2016). https://doi.org/10.1186/s12970-016-0138-7
- Jagim AR, Harty PS, Camic CL. Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements. Nutrients. 2019 Jan 24;11(2):254. doi: 10.3390/nu11020254. PMID: 30678328; PMCID: PMC6413194.
- Iriondo-DeHond A, Uranga JA, Del Castillo MD, Abalo R. Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients. 2020 Dec 29;13(1):88. doi: 10.3390/nu13010088. PMID: 33383958; PMCID: PMC7824117.
- Martin M, Diaz-Rubio E, Casado A, López Vega JM, Sastre J, Almenarez J. Intravenous and oral magnesium supplementations in the prophylaxis of cisplatin-induced hypomagnesemia. Results of a controlled trial. Am J Clin Oncol. 1992 Aug;15(4):348-51. doi: 10.1097/00000421-199208000-00016. PMID: 1514533.
- Koochakpoor G, Salari-Moghaddam A, Keshteli AH, Esmaillzadeh A, Adibi P. Association of Coffee and Caffeine Intake With Irritable Bowel Syndrome in Adults. Front Nutr. 2021 Jun 15;8:632469. doi: 10.3389/fnut.2021.632469. PMID: 34211993; PMCID: PMC8241212.
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/magnesium-supplements/faq-20466270
- https://www.medicalnewstoday.com/articles/yohimbe#side-effects
- Arnaud MJ. Mild dehydration: a risk factor of constipation? Eur J Clin Nutr. 2003 Dec;57 Suppl 2:S88-95. doi: 10.1038/sj.ejcn.1601907. PMID: 14681719.
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