Pre Workout: The Good, The Bad, and The Panic Attacks

What do you get when you mix caffeine, beta-alanine, creatine, and a mystery “pump matrix” in one scoop? Either a god tier workout or a full body freak out. Depends on the day. If you’ve ever dry scooped a pre and then questioned your life choices 15 minutes later, you’re not alone. Understanding pre workout ingredients and their side effects is crucial before choosing any pre workout supplements. Let’s break down the good, the bad, and the genuinely unhinged side of pre workouts.

The first time I tried pre workout was about a year ago an experiment because all my gym bros were on it and swore by the stuff.

Fact: it did give me a mental boost and a serious jolt of energy.

Fun fact: it also made me feel like I was being electrocuted from the inside. The tingling was so intense I jumped into the shower mid workout, hoping water would somehow fix my beta-alanine meltdown (spoiler: it didn’t). My heart was racing like it wanted out, I was sweating bullets, and sprinting around the hall like a golden retriever on Red Bull. Full zoomies mode. I’ll admit I might have a dash of undiagnosed ADHD, which probably didn’t help.

So what exactly turns a scoop of pre workout into the gym version of rocket fuel? What makes it pre workout and not just glorified flavored caffeine? Unlike whatever cocktail of toxicity and narcissism turned your girlfriend into your ex, there’s a specific brew behind the buzz. Let’s break down the not so secret ingredients that give pre workouts their magic what’s actually in that scoop, what each compound does, how much you should be taking, and why some blends feel like dark wizardry in disguise. Time to dissect the potion.

Ingredient	What It Does	Optimal Dose	Side Effects (Overdose/Sensitive)
Caffeine	Increases alertness, focus, endurance, and reduces perceived exertion	3–6 mg/kg body weight (150–300 mg)	Jitters, anxiety, insomnia, elevated heart rate, dependency
Beta-Alanine	Buffers lactic acid → delaying muscle fatigue	3.2–6.4 g/day	Tingling (paraesthesia), flushing, mild skin irritation
Creatine Monohydrate	Boosts ATP regeneration→ improves strength and power output	3–5 g/day	Water retention, bloating (rare), mild GI discomfort
L-Citrulline Malate	Increases nitric oxide → better pumps, blood flow, endurance	6–8 g (1:2 ratio with malate)	GI upset, flatulence if overdosed
L-Arginine	Older pump ingredient, less bioavailable than citrulline	6–10 g	Poor absorption, possible GI issues
L-Tyrosine	Enhances cognitive performance under stress	500–2,000 mg	Headache, nausea (high doses)
Taurine	Supports hydration, reduces cramps, boosts endurance	1–2 g	Rare, but can cause hypotension or sedation in sensitive users
Theanine	Calms without sedation; balances caffeine’s intensity	100–200 mg (1:1 ratio with caffeine)	Minimal occasionally drowsiness in high doses
Theacrine	Caffeine like stimulant, longer lasting, less tolerance build up	100–300 mg	Similar to caffeine, but less potent anxiety, irritability
Yohimbine	Fat loss aid, stimulant, boosts adrenaline and blood flow	0.2 mg/kg (max ~15 mg/day)	High blood pressure, anxiety and panic attacks. Also banned in some countries
Synephrine (Bitter Orange)	Stimulant, used for fat loss and energy	10–20 mg	Heart palpitations, dizziness, banned in several countries
Glycerol (Hydromax/Mono)	Hyper hydrating → better pumps, endurance	1–3 g (HydroMax); 10–20 g (mono)	Bloating, diarrhea (especially with insufficient water intake)
B-Vitamins	Support energy metabolism and neurotransmitters	Varies by type (B6, B12, niacin etc.)	Flushing (niacin), nausea (excess B6), mostly harmless in moderation
Nitrates (Beetroot extract)	Increase NO production → endurance + blood flow	400–800 mg of nitrates (~6–8 mmol)	Beet colored urine, GI upset
Electrolytes (Na, K, Mg)	Replenish salts lost in sweat, prevent cramping	Varies: 200–400 mg Na, 100–200 mg K	Rare, but hypernatremia if taken excessively

Now let’s talk about the elephant in the room: proprietary blends. These sneaky little villains are the supplement industry’s version of “trade secrets.” But instead of guarding some brilliant game changing formula they mostly protect the companies’ ability to throw in whatever they want without telling you how much. Curious about how much caffeine or beta alanine you’re actually getting in your pre workout supplements? Tough luck. Instead you get a vague mystery mix with a fancy name like “Performance Matrix” or “Energy Complex” and you’re just supposed to trust it’ll do the job.

Spoiler alert: more often than not this means underdosed ingredients overpriced scoops and zero transparency. If you’re paying for gains you deserve to know exactly what you’re putting into your body not play a guessing game. So next time you spot “proprietary blend” on a label raise an eyebrow and maybe raise a glass of water instead.

Alright, let’s kick things off with the good because not all pre workouts supplements are just colorful sugar bombs that make you jitter like you’ve had three espressos and zero chill. When the stars align and the science backs it up, these bad boys can turn you into a gym superhero more energy, sharper focus, and strength gains that make you feel like you might just bench press a small car (or at least a hefty suitcase). So buckle up, because here’s the legit science on why pre workouts can be your workout’s best friend.

1. Pre Workout Supplements Boost Sprint Endurance and Energy System Efficiency

Figueiredo, C., Lira, F.S., Rossi, F.E. et al. Multi-ingredient pre workout supplementation changes energy system contribution and improves performance during high-intensity intermittent exercise in physically active individuals: a double-blind and placebo controlled study. J Int Soc Sports Nutr 17, 30 (2020).

Read Study

What they did:

• Participants: 12 recreationally active males
• Design: Randomized, double blind, placebo controlled crossover
• Protocol: Repeated 15 second maximal treadmill sprints interspersed with 15 second rest until exhaustion
• Supplement: MIPS containing caffeine (300 mg), creatine (3.5 g), beta alanine (2 g), citrulline malate (6 g), arginine, tyrosine, taurine, and B vitamins
• Placebo: Flavor matched maltodextrin beverage

Key findings:

• Time to exhaustion increased by 18% (mean 20 min vs. 17.0 min placebo)
• The number of sprints completed increased by 14% (mean 41 vs 36)
• ATP CP and oxidative energy system contributions were significantly higher (+28% and +24%) in the MIPS condition
• Glycolytic system contribution increased, but not significantly

Bottom line:

If your workouts feel like your gas tank empties in five minutes flat, this kind of pre can squeeze out extra laps before the crash. It taps into your body’s fast and clean fuel systems. Not magic, but definitely more juice in the engine.

2. Pre Workout Increases Focus and Energy Without Strength Gains

Kedia, A.W., Hofheins, J.E., Habowski, S.M., Ferrando, A.A., Gothard, M.D., Lopez, H.L. (2014). Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety. International Journal of Medical Sciences, 11(2), 116-126.

Read study

What they did:

• Participants: 43 resistance trained men and women
• Design: Double-blind, placebo-controlled, 6-week training study
• Supplement: Pre workout containing creatine monohydrate (3 g), betaine (2.5 g), caffeine (180 mg), and dendrobium extract
• Placebo: Calorie free flavored drink with similar amount of caffine

Key findings:

• Significant increase in subjective energy and focus reported by participants
• Small but statistically significant increase in systolic and diastolic blood pressure (~3–5 mm Hg)
• No significant improvements in muscle strength or lean body mass compared to placebo

Bottom line:

Felt like a vibe boost, not a power boost. You’ll be wired and ready, but don’t expect your PRs to magically skyrocket just from this. Great for feeling like a gym superhero. Just maybe not lifting like one.

3. Cardiovascular Effects of Pre workout

Bella YF, Cupido SRS, Inacio PAQ, Sobral MLP, Vieira RP. Pre Workout Supplements and Their Effects on Cardiovascular Health: An Integrative Review. J Cardiovasc Dev Dis. 2025;12(4):112. Published 2025 Mar 24.

Read study

What they did:

• Scope: Integrative review of 24 studies evaluating cardiovascular responses to MIPS
• Participants: Healthy adults and athletes
• Supplements: Various MIPS formulations, often with high caffeine doses (>200 mg)

Key findings:

• Mixed effects: some studies found reductions in blood pressure and LDL cholesterol
• Others found increases in resting heart rate and blood pressure, especially at high caffeine doses
• Individual responses varied widely depending on caffeine sensitivity and supplement composition

Bottom line:

Caffeine hits everyone different. If your pre makes your heart drum louder than your gym playlist, it’s not “working better”- it’s just overdosed for you. Know your limit. Respect your heart.

But of course, with great power comes great… crash potential. Now that we’ve hyped up the good, let’s slide into the pre workout side effects that doesn’t get its own flashy marketing video. Because for every tub that gives you laser focus and Hulk strength, there’s one that leaves you itchy, dizzy, bloated, or wondering if your heart’s trying to break up with you mid set.

Some ingredients? Under dosed. Others? So over dosed they could probably power a small lawnmower.

1. Boosted Energy & Focus, but Side Effects Are Common

Jagim, A. R., Camic, C. L., & Harty, P. S. (2019). Common Habits, Adverse Events, and Opinions Regarding Pre Workout Supplement Use Among Regular Consumers. Nutrients, 11(4), 855.

Read Study

What they did:

• Distributed an online survey via social media to adult males and females who reported regular use of multi ingredient pre workout supplements (MIPS). 1,045 responded, with 872 completing the survey (males: 636;females: 233)

Key findings:

Long term use was common:

• 72.2% of users had been taking MIPS for over 1 year (630 out of 872 participants)
• MIPS were used frequently throughout the week
• The majority took them 4 or 5 days per week, with 24.1% using them 4 times and 24.3% using them 5 times weekly

The most common reasons for using MIPS (Multi Ingredient Pre Workout Supplements) included:

• Increased energy and mental focus by 89% of participants (776 users)
• Improved muscular endurance reported by 37.3% (325 users)
• Enhanced muscle pumps or better blood flow mentioned by 37.0% (322 users)

Dosing patterns varied:

• While most users took a single serving per workout
• 14% took two or more servings at once
• 18% used MIPS more than once per day

Adverse side effects were reported by over half (54%) of users, with common complaints including:

• Skin reactions (e.g. tingling or flushing)
• Heart related symptoms (e.g. palpitations or irregular heartbeat)
• Nausea or digestive discomfort
• Women were more likely to experience side effects, despite typically taking smaller doses than men

Bottom Line

Pre workouts are like a boost of energy and focus to get you going in the gym. But watch out lots of people, especially women, get side effects like jitters or upset stomachs. Don’t go overboard by taking extra scoops or stacking with other caffeine stuff. Play it safe and listen to your body.

2. Cardiovascular Safety Risks with Synephrine

de Jonge MLL, Kieviet LC, Sierts M, Egberink LB, van der Heyden MAG. Review of Case Reports on Adverse Events Related to Pre workout Supplements Containing Synephrine. Cardiovasc Toxicol. 2023;23(1):1-9.

Read Study

What they did:

• Systematically reviewed case reports up to August 2021 from PubMed and Google Scholar, identifying 30 case reports involving 35 patients who experienced medical complaints after using p-synephrine containing supplements.

Key findings:

• Symptoms: The most frequent presentations included chest pain, palpitations, syncope, and dizziness.
• Diagnoses: Commonly ischemic heart disease, cardiac arrhythmias, and cerebrovascular events; 5 patients remained disabled or on long term medication at last follow up.
• Confounders: Many supplements combined synephrine with caffeine, making it difficult to isolate synephrine’s exact role.

Bottom line:

Synephrine sounds fancy, but it can mess with your heart pretty badly. If you have any heart problems or are sensitive to stimulants, don’t gamble with this ingredient; it’s like playing Russian roulette with your chest. Stick to safer fuels unless you want to risk more than just a shaky workout.

3. Enhanced Muscular Endurance

Harty, P.S., Zabriskie, H.A., Erickson, J.L. et al. Multi ingredient pre workout supplements, safety implications, and performance outcomes: a brief review. J Int Soc Sports Nutr 15, 41 (2018).

Read Study

What they did:

• Reviewed the theoretical rationale and available placebo controlled trials on MIPS blends of caffeine, creatine, β-alanine, amino acids, and nitric oxide agents, focusing on both acute (single dose) and chronic (≥8 weeks) ingestion outcomes.

Key findings:

• Acute effects: Consistent improvements in muscular endurance and subjective mood during exercise; mixed results for force and power production.
• Chronic effects: When combined with a periodized resistance training program, MIPS use led to greater lean mass gains compared to training alone.
• Safety: Short term use (<8 weeks) appears safe; long term safety data are lacking. Proprietary blends with undisclosed dosages raise concerns about inadvertent ingestion of banned or contaminated substances.

Bottom line:

Multi ingredient pre workouts can help you work out longer, feel better, and even gain some muscle. But most studies only look at short term use, so we don’t know what happens if you use them for a long time. Also, some products don’t clearly show what’s inside, so be careful and pick ones that are honest about their ingredients.

What These Pre Workout Studies Didn’t Tell You

Even the most clinical sounding trials can be shakier than your fourth scoop of caffeine. Here’s where the studies on pre workout supplements fall short for your wallet, your gains, and your sanity.

Short Term Hype Without Long Game Insight

Duration check
Most trials ran for a single session. You scoop it, lift heavy for an hour, maybe measure a few heartbeats, and that’s it.

No one is checking in at month three to see if your kidneys are crying or your sleep is wrecked. No year long performance logs. No “bro, you still alive?” follow-ups.

The takeaway
These trials test the sprint, not the marathon. Long term effects, tolerance buildup, crashes, or chronic fatigue risks are still in the dark.

Proprietary Blends Mean Legal Voodoo

Most top sellers list ingredients under proprietary blends. That’s a fancy way of saying, “We won’t tell you how much of anything you’re getting.” Could be 300 milligrams of caffeine. Could be 50. Could be creatine or just overpriced baking soda.

Some blends even skip clinical doses and sprinkle just enough for label decoration.

The takeaway
Buying pre workouts without disclosed doses is like entering a boxing ring blindfolded. You might feel something, but you won’t know what hit you.

No Real World Chaos Allowed

Lab conditions are too clean
Participants eat clean, sleep well, train on schedule. Diet is controlled. No cheat meals. No skipped workouts. Basically a monk’s life with dumbbells.

Real life?
You’re running on 4 hours of sleep, missed breakfast, crushed 2 Red Bulls and a samosa, then hit push day. How does your pre workout perform then?

The takeaway
These trials are done in fitness utopia, not real life mess. We need pragmatic studies that reflect chaos, inconsistency, and gym bro reality.

Limited Outcome Measures

Most studies measured:

• Time to exhaustion
• Number of reps to failure
• Subjective “how hyped did you feel” ratings

But almost none tracked real long term strength gains, injury rates, sleep patterns, mood changes, or whether you still love the gym after three months of high stim usage.

The takeaway
Just because you squeezed out two more reps does not mean it is a net win. Real performance is more than what you lift for a day.

Industry Bias and Conflict of Interest

Some studies were company funded. Some didn’t even disclose funding. Others came from journals that only publish positive results. Coincidence? Maybe. But where are the trials that say, “Hey, this stuff didn’t work”?

The takeaway
Publication bias is real. You see the hype, not the flops. Always check who funded the study and if the authors have skin in the supplement game.

One Dimensional Health Profiles

All participants were young, healthy, and fit. No chronic illness. No medication. Normal BMI. Basically elite Instagram models in lab coats.

What about:

• People with hypertension
• Diabetics
• Women with thyroid issues
• Lifters in their 40s
• People on antidepressants
• Former athletes with wear and tear

The takeaway
We do not know how these formulas work for the rest of us with less than perfect health profiles.

Side Effects Are Barely Logged

Nausea, jitters, racing heart, sleep issues, crash effects, mood swings — all that juicy reality is either “not significant” or just not mentioned.

The takeaway
Lack of data does not mean it’s safe. It means no one asked the hard questions or tracked what actually matters once the gym buzz fades.

Zero Long Term Safety Data

No answers on:

• How daily use affects organs
• If adrenal burnout is real
• What happens after six months
• Whether tolerance builds up
• If stacking products overloads your nervous system

Most of us are combining stims, creatine, amino acids, and more like a chemical cocktail. But there is no long term data to say it’s safe.

The takeaway
You might be your own guinea pig without realizing it.

So… Should You Use a Pre Workout?

Imagine mixing 300 mg of caffeine, tingles, beetroot powder, and vague promises of vascularity into a shaker and hoping it’ll fix your motivation crisis. That’s pre workout. Powerful? Sometimes. Necessary? Rarely. Safe? Depends on whether your scoop looks like a science experiment or a gamble. Let’s figure out when it’s actually worth it.

You might benefit from a pre workout if:

• You’re dragging yourself into the gym sleep deprived, underfed, or emotionally bruised from your last squat attempt that folded you like a lawn chair.
  
• Your workouts are high volume or high intensity, and you actually need the help mentally, physically, or just to get through your absurdly long superset playlist.
  
• You’ve already dialed in the basics: sleep, hydration, nutrition, consistency. Pre is just the cherry on top, not the foundation.
  
• You know what you’re taking, why you’re taking it, and how much is in a scoop. No blind chugging mystery blends with names like “Thermonuclear Gutsplosion.”
  
• You’re not hypersensitive to caffeine, niacin, beta alanine, or, well, reality.

You should probably avoid pre workouts if:

• You’ve had panic attacks, jittery episodes, or moments where your heart did the Macarena mid deadlift.
  
• You’re already drinking two to three cups of coffee a day and your adrenals are toast.
  
• You stack it with fat burners or energy drinks and wonder why your sleep feels like a deleted scene from Fight Club.
  
• You’re a beginner. Your gains will come from food, form, and consistency. Not from stimming your soul out of your body.
  
• You don’t know what’s in your pre because the label says “proprietary blend” and you just trusted the lightning bolts on the tub.

My take?

Pre-workouts are tools. Not essentials. Not villains. Just tools.

Used right, they can help you push through a tough session with better focus, energy, and drive. Used wrong, they can fry your nervous system, kill your sleep, and leave you twitching in a cold shower wondering why your ears feel like static radio.

If you’re going to use them:

• Start with half a scoop and see how your body responds.
• Track more than just energy. Look at your appetite, mood, sleep, and recovery.
• Cycle off every few weeks. Your receptors need a break, and you don’t want to rely on a chemical jumpstart just to do three sets of incline press.

Most importantly, don’t make pre workouts your emotional support supplement. If your session collapses without them, you’ve got bigger issues than caffeine tolerance.

Smarter Alternatives

Not vibing with the idea of snorting 300 mg of caffeine and praying to the supplement gods you don’t ascend mid leg day? Good. You’ve got options smart, safer, and surprisingly effective alternatives that won’t make your skin crawl or your soul leave your body.

1. Good Old Caffeine

Sometimes the simplest fix is the best. 100–200 mg of plain caffeine in pre workout from coffee or caffeine pills hits the sweet spot for most people. No weird blends. No mystery dust. Just the same compound minus the dramatic marketing. Pair with a banana, and you’re good to go.

Bonus: Caffeine alone has been shown in multiple studies to enhance strength and power. It’s not inferior it’s just not branded as “Rage Demon Vortex X9000.”

2. Carbs Before You Barb

One of the most overlooked pre workout hacks: eat some actual food. A small carb rich snack like fruit, oats, or rice cakescan fuel your workout better than any overpriced scoop of jittery powder. Glycogen is king when it comes to crushing reps.

3. Hydration + Electrolytes

You think you’re tired, but really you’re just dry. Dehydration kills performance. A pinch of sea salt in your water or an electrolyte tab pre gym can help sustain energy and pump without frying your nervous system.

4. Breathwork & Mental Cues

Sometimes all you need is the right headspace. Quick box breathing or a personal hype ritual can do more than a stim bomb. Remember Ronnie didn’t need 400 mg of caffeine. He needed a camera and the words “YEAHH BUDDY.”

5. Build Your Own Pre Workout

Don’t like the shady “proprietary blend” game? Make your own:

• Caffeine: 150–200 mg
• Beta-alanine: 2–3 g (if you’re into tingles)
• Citrulline malate: 6–8 g
• Pink salt + water: For pump and hydration

No surprises. No label lies. Just what works.

Conclusion: Choose Wisely, Lift Wisely

Pre workouts can be the gym rat’s best wingman or a chaotic ex who shows up uninvited with heart palpitations and a tingling vendetta. Sure, the right formula can dial you in, slap some focus into your skull, and push you through brutal sets but the wrong one might have you pacing the locker room like you just chugged jet fuel.

“The science isn’t dismissive pre workout supplements have legit benefits. More power, better endurance, maybe even an edge in muscle gain. But there are also pre workout side effects: underdosed pre workout ingredients, shady proprietary blends, and enough caffeine to start a small rave.

If your caffeine tolerance is sky high, your diet’s in check, and you’ve double checked the label like a paranoid chemist you’ll probably be fine. If not? You’re better off with a strong black coffee, a banana, and a playlist that makes you feel like a menace.

Remember, no scoop can replace grit. Progress comes from consistency, not caffeine induced euphoria. Lift smart, don’t chase the stim dragon, and always know what you’re putting in your body especially if it makes your ears itch.

“I’ve covered more breakdowns like this in my main Hub page, where all related guides live.

References

1.Figueiredo, C., Lira, F.S., Rossi, F.E. et al. Multi-ingredient pre workout supplementation changes energy system contribution and improves performance during high-intensity intermittent exercise in physically active individuals: a double-blind and placebo controlled study. J Int Soc Sports Nutr 17, 30 (2020). Read Study

2.Kedia, A.W., Hofheins, J.E., Habowski, S.M., Ferrando, A.A., Gothard, M.D., Lopez, H.L. (2014). Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety. International Journal of Medical Sciences, 11(2), 116-126. Read study

3.Bella YF, Cupido SRS, Inacio PAQ, Sobral MLP, Vieira RP. Pre Workout Supplements and Their Effects on Cardiovascular Health: An Integrative Review. J Cardiovasc Dev Dis. 2025;12(4):112. Published 2025 Mar 24.Read study

4.Jagim, A. R., Camic, C. L., & Harty, P. S. (2019). Common Habits, Adverse Events, and Opinions Regarding Pre Workout Supplement Use Among Regular Consumers. Nutrients, 11(4), 855.Read Study

5.de Jonge MLL, Kieviet LC, Sierts M, Egberink LB, van der Heyden MAG. Review of Case Reports on Adverse Events Related to Pre workout Supplements Containing Synephrine. Cardiovasc Toxicol. 2023;23(1):1-9. Read Study

6.Harty, P.S., Zabriskie, H.A., Erickson, J.L. et al. Multi ingredient pre workout supplements, safety implications, and performance outcomes: a brief review. J Int Soc Sports Nutr 15, 41 (2018). Read Study

Should I dry scoop my pre workout or not?

You can. But should you? Probably not. It hits faster, sure, but it also hits your throat like cement. Mix it with water like a sane human. No hero points for coughing up powder mid-set.

Why does my skin tingle after taking pre-workout?

That tingling or itching sensation is a harmless side effect of the ingredient Beta-Alanine, and it’s called paresthesia. While some people enjoy it as a sign the pre-workout is “kicking in,” others find it uncomfortable. If you dislike the feeling, look for a pre-workout that is either low in Beta-Alanine or is “stim-free.”

Are all pre workouts basically the same?

Nope. Some are loaded with proper doses. Some hide behind fancy names and “blends” with barely anything real inside. If the label looks like a mystery novel, skip it.

Will pre workout make me stronger?

It won’t turn you into Thor overnight. But it can help you focus, push harder, and lift heavier if your energy sucks. It’s a wingman, not a magic wand.

Is it okay to take pre-workout every day?

While it’s generally safe for healthy individuals, it’s not recommended to rely on high-stimulant pre-workouts every single day. Your body can build a tolerance to caffeine, and it’s good practice to cycle off every few weeks to reset your sensitivity. Most importantly, do not use pre-workout as a substitute for proper sleep and nutrition.

Can girls take pre workout too?

Yes. But start with half a scoop if you’re new to it. Women often feel the effects faster. And no, it won’t turn you into a bodybuilder unless you start training like one.

Can pre-workout cause anxiety or panic attacks?

Yes, for some people, this is a very real side effect. The high dose of stimulants like caffeine in many formulas can trigger or worsen feelings of anxiety, jitters, and in rare cases, panic attacks. This is why it is crucial to start with half a scoop to assess your tolerance and to be mindful of your total daily caffeine intake.