Why Does Pre Workout Make Me Nauseous?

You may have seen the warnings on pre-workout supplements that say “do not consume on an empty stomach.” But why? Find out why pre-workout can make you nauseous and how you can avoid it.


Pre-workout is a popular supplement taken by athletes and fitness enthusiasts alike in order to gain energy, focus and strength for their workouts. While it may offer immediate benefits however, some users have reported feeling nauseous after taking pre-workout supplements. This can be a major problem when you are trying to have an effective workout, or even worse, leave you unable to continue at all. Understanding why pre-workout makes you feel nauseous is the first step in alleviating this issue and paving the way for successful workouts.

There are several potential explanations as to why pre-workout might make someone feel ill. The most common cause of nausea associated with pre-workouts is related to the ingredients contained within them – some of which can trigger stomach upset and/or an overall feeling of discomfort. Additionally, caffeine overdose can lead to nausea due to its stimulating effect on your digestive system. Finally, dehydration or fatigue could also contribute towards feeling unwell or nauseous after a workout session, as both conditions can lead to physical weariness and malaise.

Causes of Nausea

Pre workout supplements are a popular way to increase energy and stamina before a workout session. However, if taken incorrectly, pre workout can lead to side effects such as nausea, dizziness and headaches. There are several potential causes of nausea from pre workout supplements, including an allergic reaction, too much caffeine, dehydration and an imbalance of electrolytes. Let’s take a closer look at these causes.


Nausea during or after exercise is most often caused by dehydration. When exercising, your body temperature increases due to you exerting extra energy, which can lead to the body becoming dehydrated. Being dehydrated can cause nausea and other symptoms such as dizziness, headaches and fatigue. Staying hydrated before and during exercise is the best way to avoid or reduce nausea during a workout. Make sure to drink plenty of fluids before, during, and after exercise. It is also recommended that you consume an electrolyte-filled sports drink in addition to water if you are exercising for more than 45 minutes as additional electrolytes can help in promoting better hydration as well as avoiding cramps.

Too Much Caffeine

Nausea is a common side effect when consuming too much caffeine, and this can be especially true when taking pre-workout supplements. Caffeine can trigger nausea if taken in excess, and many pre-workout supplements contain very high levels of caffeine. It is recommended to start out with a lower dosage of pre-workout supplements when just beginning to use them and gradually increase the dosage over time. It’s also important to make sure that you are not already consuming other sources of caffeine on top of the pre-workout supplement, as this could lead to excessive intake that could cause nausea. Other causes of nausea from pre-workout supplements may include an individual intolerance or allergy to one or more ingredients contained in the supplement, dehydration, or lack of food before training/consumption.

Too Much Creatine

Creatine is probably the most commonly used pre-workout supplement. It helps to increase energy levels in physical activity and provides fuel for more intense workouts. Unfortunately, too much creatine can lead to nausea as it is an extremely potent ingredient. When taken before exercise, it forces your body to use more of its energy stores than it is used to and this strain can result in feelings of nausea. To avoid this unpleasant reaction, you should take slowly increasing doses of creatine rather than suddenly upping the dosage. Additionally, doing so will give your body time to adjust and make sure that your digestive system can handle the amount you are consuming with minimal disruption.

Allergies or Sensitivities

Many people experience nausea when taking pre-workout supplements due to allergies or sensitivities. Common allergens in pre-workout supplements include caffeine, artificial sweeteners, preservatives, synthetic colors and flavors, and artificial stimulants (e.g. guarana). In addition, some people may be sensitive to other ingredients found in pre-workout supplements such as vitamin B12, creatine monohydrate, taurine and arginine. These are all possible causes of nausea when taking a pre-workout supplement.

It is important to determine which particular ingredient is causing your discomfort before deciding which supplement is right for you. If it is an allergy or sensitivity to one of the ingredients that is making you feel nauseous after taking a pre-workout supplement, it may be best to choose another supplement with different ingredients that do not cause allergic reactions or sensitivities. Similarly, if you are sensitive to one particular ingredient (e.g caffeine), it can help to avoid any products containing that particular ingredient altogether.

Finally, it’s important that you always check the ingredient labels on the products you purchase and consult your doctor if you have any medical concerns about the pre-workouts supplements that you are considering taking.


Pre workout supplements can be a great way to increase your energy levels and performance in the gym. However, sometimes consuming these supplements can cause nausea. In order to avoid possible discomfort, it’s important to understand the potential causes of pre workout nausea and how to prevent it. Let’s take a look at what might be causing it and how to prevent it.

Drink Plenty of Water

It is important to drink plenty of water before and during exercise to prevent dehydration, especially when taking pre workout supplements, which can further increase the risk of dehydration. Dehydration can cause nausea and vomiting within minutes or hours after taking your pre-workout supplement. Make sure you are drinking enough water while using pre-workout supplements, as this can help reduce the chances of feeling nauseous. Additionally, start with a low dosage to give your body time to adjust. If you are unsure how much pre-workout supplement to take, it is often recommended by fitness and nutrition experts to use 1 scoop per serving for beginners, or half a scoop for those that have not used a pre-workout supplement before.

Start with Smaller Doses

For those who find themselves feeling nauseous after taking pre-workout supplements, it is important to start with smaller doses. Once your body is more accustomed to the supplement, you might be able to build up to larger doses. Taking a smaller dose may help you avoid feelings of nausea and better enjoy your workout. Start by taking only a small amount, such as one teaspoon or even just part of a scoop, if you feel comfortable doing so. You can gradually increase your dosage over time if needed. Additionally, take your pre-workout supplement at least 30 minutes before beginning exercise as this will give the body time to adjust and tolerate the ingredients.

Choose the Right Pre-Workout

Finding the right pre-workout supplement can be a tricky endeavor, as every individual’s preferences and body type is different. When selecting a pre-workout supplement, it is important to consider the following:

• The ingredients and amounts in the supplement. Certain ingredients have been shown to help boost performance while others may be more likely to cause negative side effects. Larger doses of some of these ingredients can lead to nausea, diarrhea, headaches, or nervousness. Be sure to look over labels carefully and consult with your healthcare provider to ensure you are taking the appropriate amount for your unique needs. Additionally some people are sensitive to certain types of caffeine or sugar so it’s a good idea to read those ingredient labels closely.

• The intensity of your workout. Some pre-workouts are formulated for high intensity activities like CrossFit or sprints, while others may be better suited for weightlifting or circuit training. Pay special attention to labels that indicate which type of activity(s) a particular product is best for.

• The flavor of the product. Most pre-workouts come in several flavors, so selecting one you actually enjoy can go a long way toward avoiding unpleasant experiences such as nausea caused by unfavorable tastes in drinks like BCAAs (branched chain amino acids).

By taking time before starting any program – including pre-workout supplementation – it’s possible not only improve performance but also avoid potential negative side effects associated with poorly chosen products or large dosages. Ultimately this could be the difference between having an amazing experience or even suffering from complications caused by inappropriate supplementation!

Consider Alternative Supplements

When it comes to supplements, the effects vary from person to person. If you experience bouts of nausea after taking pre-workout, consider alternative supplements to reduce the feeling. To ease into your workout, consider an energy-boosting drink during your warm-up instead. Although these energy drinks lack the pre-workout ingredients your body needs for a long and strenuous session, they can provide a boost for light exercise. You can also look for natural alternatives such as green tea extract or caffeine capsules with low sugar content. These have been shown to have energizing effects without the GI issues caused by sugar and some preservatives found in many artificially sweetened alternatives. Additionally, if you’re looking for improved performance in terms of strength and muscle gain, consider consuming natural protein sources before exercising such as lean beef, poultry or fish.

Remember that although store bought pre-workouts may help you perform better during exercise sessions, you should always keep an eye out on signs of potential side effects such as nausea or fatigue. Finding other ways to fuel your body prior to workouts can be beneficial in order to avoid any extreme reactions that could affect your overall health and wellness.


In conclusion, it can be difficult to determine why pre workout makes you nauseous as there are a variety of factors that could be causing the nausea, such as individual dietary sensitivities, magnesium content in the supplement, timing and amount taken, or even genetics. It is important to talk to your healthcare provider before starting any type of supplement program to ensure that you are not taking anything that could potentially harm your health in any way. Additionally, be sure to read labels carefully and follow the recommended usage instructions when using pre-workout products. Some companies may have additional information available to help answer questions related to their specific supplements. By following these steps and paying attention to how your body reacts after taking pre-workout supplements,, you should be able to safely and effectively reach your fitness goals without feeling too nauseous.

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