However, using them daily can reduce their effectiveness over time.\n<\/p>\n
\u201cTaking this pre-workout supplement daily isn\u2019t necessarily harmful, but over time, the body can build up a tolerance to it,\u201d Lena Beal, MS, RDN, LD<\/a>, an Atlanta-based registered and licensed dietitian and spokesperson for the Academy of Nutrition and Dietetics, told Verywell.\n<\/p>\n Some athletes may also become too dependent on pre-workouts, making exercise feel more difficult without them. Beal recommends cycling off periodically\u2014for example, using the supplement for four weeks and then taking a two-week break.\n<\/p>\n Watch for Caffeine Overload <\/p>\n Caffeine is a key ingredient in many pre-workout supplements. As a stimulant, it can boost energy and focus, helping to enhance exercise performance. But high doses can also cause side effects, according to the International Society of Sports Nutrition (ISSN).\n<\/p>\n Too much caffeine<\/a> may lead to anxiety and jitteriness, sleep disturbances, heart palpitations, stomach upset, and headaches.\n<\/p>\n Most adults can safely consume up to 400 milligrams (mg) of caffeine per day. Many pre-workout supplements contain 250\u2013400 mg per serving, so it\u2019s important to read the label and account for other sources of caffeine in your diet.\n<\/p>\n \u201cI see this a lot of times in the collegiate arena, [athletes] may have a cup of coffee when they wake up, and then they drink an energy drink, and then they take this stimulant pre-event, and all of a sudden they\u2019ve had a lot of caffeine in the day,\u201d Sarah Wick, RD, CSSD, LD<\/a>, director of sports nutrition at The Ohio State Jameson Crane Sports Medicine Institute, told Veywell.\n<\/p>\n Even with label checks, the actual caffeine content may not always be accurate, Wick added.<\/p>\n Look for Verified Supplements <\/p>\n Pre-workout supplements are not regulated like food or drugs. The Food and Drug Administration (FDA) does not have to approve them for safety before they hit store shelves.\n<\/p>\n It is up to the supplement companies to ensure the labels are accurate. Studies have found that supplement labels don\u2019t always match the product\u2019s ingredients. A 2023 study that included pre-workout supplements found that 89% of the labels were inaccurate.\n<\/p>\n Third-party organizations, like USP and NSF, can verify whether the supplements contain the ingredients listed on the label. NSF\u2019s \u201cCertified for Sport\u201d verification ensures that supplements are free from certain banned substances. Still, third-party labels don\u2019t guarantee that a supplement is safe and effective.\n<\/p>\n \u201cYou really have to look closely at what\u2019s on the label and how much is in there. And if there\u2019s no third-party verification, I just don\u2019t think it\u2019s a smart idea,\u201d Wick said.\n<\/p>\n You Can Get Pre-Workout Fuel from Food <\/p>\n Pre-workout supplements don\u2019t work well for everyone. In a 2019 study, more than half of the 872 participants who used them reported side effects like nausea, skin problems, and heart abnormalities.\n<\/p>\n It\u2019s best to check with your healthcare provider before starting a new pre-workout supplement routine, especially since some ingredients may interact with medications<\/a>, Beal said.\n<\/p>\n Supplements aren\u2019t the only way to boost energy before a workout<\/a>\u2014certain foods can also help fuel exercise.\u00a0Beal recommends snacks like bananas, dates, oats with peanut butter, and Greek yogurt with berries. If you need a caffeine boost, opt for coffee or green tea.<\/p>\n What This Means for You<\/p>\n Pre-workout supplements may help boost energy and performance, but daily use can lead to reduced effectiveness or unwanted side effects. Talk to your healthcare provider before starting a supplement, especially if you take other medications. For a safer energy boost, consider food-based options like bananas, oats, or coffee.<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n University Hospitals (Ohio). Pre-workout supplements: are they worth taking?<\/a>.<\/p>\n<\/li>\n Harvard T.H. Chan School of Public Health. Workout supplements<\/a>.<\/p>\n<\/li>\n Guest NS, VanDusseldorp TA, Nelson MT, et al. International Society of Sports Nutrition position stand: caffeine and exercise performance<\/a>. J Int Soc Sports Nutr. 2021;18(1):1. doi:10.1186\/s12970-020-00383-4<\/p>\n<\/li>\n Jagim AR, Camic CL, Harty PS. Common habits, adverse events, and opinions regarding pre-workout supplement use among regular consumers<\/a>.\u00a0Nutrients. 2019;11(4):855. doi:10.3390\/nu11040855<\/p>\n<\/li>\n Food and Drug Administration. Dietary supplements<\/a>.<\/p>\n<\/li>\n National Institutes of Health Office of Dietary Supplements. Dietary supplements: what you need to know; fact sheet for consumers<\/a>.<\/p>\n<\/li>\n Cohen PA, Avula B, Katragunta K, Travis JC, Khan I. Presence and quantity of botanical ingredients with purported performance-enhancing properties in sports supplements<\/a>.\u00a0JAMA Netw Open. 2023;6(7):e2323879. doi:10.1001\/jamanetworkopen.2023.23879<\/p>\n<\/li>\n NSF. Supplement and vitamin certification<\/a>.<\/p>\n<\/li>\n\n
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