why-does-pre-workout-make-me-poop

Why does pre-workout make me poop? – Know The Real Truth

You are all set to leave for the gym and ready to smash your workout, and you took a pre-workout drink 20-30 mins before going to the gym.

Then after going to the gym or while performing the exercises you feel a deep swelling, sharp pain in your stomach and you feel like you’re gonna shit on your pants now. Right?.

Why does it happen so?

Taking a pre-workout supplement makes you want to poop because some ingredients present in pre-workouts like – Caffeine, Magnesium, Lactose, and Artificial Sweeteners tend to activate the colon and loosen your bowels which makes you poop. Read this full article to know more in detail.

In this article, I have covered in-depth information on how and why pre-workouts make you poop. 

So keep reading till the end to gain some genuine and quality information.


What is pre-workout?

A pre-workout is a supplement that is usually taken 20-30 mins before working out that helps to boost the energy levels, focus, strength, explosiveness, endurance, and overall performance at the gym.

Generally, a pre-workout supplement comes in a powdered form that you can easily mix with water and drink before starting your intense workout session.

Some of the pre-workout supplements also come in pills or tablets. 

There are mainly 2 types of pre-workouts available in the market – In Powder form and Pills or Tablet form.

But the most common and effective one is the powdered form pre-workout supplement and you should go with it.

You can find a different variety of flavors in pre-workouts, most flavors are based on some kind of fruit juice.

A pre-workout supplement contains ingredients such as:- 

  • Caffeine
  • Creatine
  • Beta-Alanine
  • Betaine
  • BCAAs
  • Citrulline Malate / L-Citrulline
  • Sodium
  • Calcium
  • Magnesium 
  • Potassium
  • Some vitamins

Many different ingredients are mixed to make a pre-workout supplement that helps boost your overall athletic performance and mental focus.


Also Read:- 11+ Best Pre-Workouts for Crossfit in 2021


Benefits of using pre-workouts

Here are some benefits or advantages of using a pre-workout supplement before your intense training session.

benefits-of-using-pre-workouts

Help to boost your energy levels

Taking a pre-workout drink before starting your workout can help to boost your energy levels and help to fight off tiredness.

Pre-workouts contain caffeine that helps to increase your energy levels even on lower energy days and also helps to improve your mood, focus, alertness, and concentration levels while doing exercises.


Helps to keep you stronger for longer times

Taking a pre-workout supplement can help you to keep stronger for a long period while performing your intense training session.

It helps to delay muscle fatigue, allowing you to perform more reps before your muscles give up.

A study had shown that those who take high levels of caffeine and carbs have 66% more glycogen in their muscles after completing high-intensity exercises, as compared to those who didn’t.


Improve your endurance and overall performance

Taking a pre-workout supplement before starting your workout can help to improve your overall endurance and athletic performance while doing high-intensity exercises.


Improves your focus and concentration

Apart from physical performance, pre-workouts also help to increase mental performance by improving focus, mood, concentration, and sharpness during workouts.

By improving your mind’s overall mental focus and mood, you can make a better mind-muscle connection while performing the exercises.


Boost your overall power and strength

Taking a pre-workout supplement can help you to increase your strength, power and help you to perform better while doing high-intensity exercises.


Speed up your recovery time

Some ingredients in a pre-workout supplement like – Creatine, caffeine, beta-alanine, and BCAAs can help your sore and fatigued muscles recover more quickly. 

Faster recovery means there will be less downtime between workouts and you can perform better in the next workout session.


Disadvantages of using pre-workouts

As we all know not everything in this world is perfect Right?. Everything has its good and bad sides.

Same in pre-workouts also. Along with good sides and it has some bad sides too. 

Therefore, it’s important to know the proper information and details [Pros and Cons] before buying and using any product.

So keeping that thing in my mind I have listed some disadvantages or side effects of using pre-workouts.

So here they are:- 

  • Using pre-workouts can cause dehydration.
  • Sometimes pre-workout drinks can make you jittery and uncomfortable.
  • It can increase your heartbeat and blood pressure.
  • Sometimes using pre-workouts can cause Insomnia or sleeplessness.
  • It may increase water retention, bloating, bodyweight weight and may cause some digestive issues.

Therefore, it is very important – not to exceed the recommended dose of a pre-workout supplement, as it can cause some side effects in the long run.

The best way to reduce the side effects of pre-workouts is to initially start with a small dose and then gradually increase your dosage and see how your body reacts to it.

And always try to avoid taking pre-workouts or caffeine at least 6-4 hrs before going to bed at night. Otherwise, you will not be able to sleep properly at night.


Also Read:- How to get pre-workout out of your system?


Why does pre-workout make me poop?

Bowel movements in our body are managed by the colon with the help of many useful bacteria and water.

In our body bowels depend on our diet, the food we eat, the supplement we take, and the water we drink throughout the day.

To stay healthy and fit we all need to eat a good diet, exercise regularly and take proper rest.

All these three – food, exercise, and sleep are very important to maintain a healthy lifestyle. These 3 important things also help to regulate a proper and timely bowel movement in our body. 

A proper and timely bowel movement is very important and necessary to clean and maintain the system of our body. It’s a part of our lifestyle. Right.

But this timely and proper bowel movement in your body can get affected due to improper or bad diet, excess intake of supplements or stimulants, caffeine, alcohol, or sugary drinks.

This can also cause diarrhea or constipation and can be very unhealthy for the system of our body. Therefore it is very important not to cross the limits of anything.

Taking a pre-workout supplement makes you want to poop because some ingredients present in it tend to activate the colon and loosen your bowels which makes you poop.

Here is the list of ingredients in pre-workouts that are responsible for your bowel movements.

Caffeine

Caffeine is the main ingredient in a pre-workout supplement which gives you stimulants and provides energy before starting your workout.

Caffeine works by stimulating your brain and central nervous system which helps you to stay concentrated, focused, alert and helps to fight tiredness.

Caffeine also stimulates the colon and intestinal muscles. It causes your colon to contract and relax, which gives you that feeling of poop and makes you poop.

Most of the pre-workouts contain caffeine from 100mg to 400mg per serving.

If you are sensitive to caffeine then it’s better to start with a small dose first, and then gradually increase the dose and see how your body reacts to it.

You should not take more than 400mg of caffeine in a day.

Don’t try to exceed the dosage amount as it can cause some side effects like – dehydration, diarrhea, insomnia, increase in blood pressure, heart rate and can feel jittery or uncomfortable.

So know your limit and take caffeine according to it. 


Magnesium

When you perform high-intensity exercises you need 10-20% more magnesium than when you are at rest – doing nothing.

Magnesium helps to increase oxygen consumption and heart rate, prevents muscle cramps, delays muscle fatigue, and enhances your mood.

Studies have found that taking magnesium before exercise can help to improve your overall athletic performance at the gym.

Therefore many pre-workouts manufacturers add magnesium in their supplements so that it can boost your overall performance at the gym.

But magnesium can also cause you to feel poop and make you poop.

Magnesium helps to retain and increase the amount of water inside the intestine or colon walls. This increased water combines with stool and makes bowel movements.

Therefore, after taking a pre-workout supplement if it makes you poop, then you must select pre-workouts with less magnesium content.

The recommended intake of magnesium is 310-420 mg per day depending on age and gender.

So don’t try to exceed the daily recommended intake of magnesium, or else it can even cause you diarrhea.


Lactose

Lactose is also one of the ingredients in pre-workouts that makes you want to poop. 

Lactose is basically a sugar found in milk and other dairy products, and it is found in many pre-workouts also.

If you have lactose intolerance then your body can’t properly digest the lactose present in the pre-workout and later they cause bloating, gas diarrhea, and nausea.

Therefore, if you have a problem with lactose or milk products then you can go for the lactose-free pre-workout supplements.


Artificial sweeteners 

Many supplement manufacturers use artificial sweeteners in their pre-workouts to give a good taste, flavor and are very low in calories.

But many of you may find it difficult to digest and absorb artificial sweeteners present in pre-workout supplements.

This is because after consuming artificial sweeteners, the bacteria in the colon may find it difficult to digest it, and later the undigested sweetener absorbs water into the colon and makes you poop or watery stools.

Moreover, when artificial sweeteners enter the colon it changes the balance of bacteria in your gut and affects your good digestive gut bacteria. So it is also bad for your overall health.

A study has found that those who consume 40g of isomalt (a type of Artificial Sweetener) per day have more bowel movements and liquid stools as compared to those who didn’t.

Therefore, after consuming pre-workouts, if it makes you poop, then you must select a pre-workout without artificial sweeteners or switch to natural pre-workout supplements.


FAQ

What are the best pre-workouts that don’t make you poop?

Here are the best pre-workout supplements without – Caffeine, magnesium, lactose & artificial sweeteners that won’t make you poop.

Ultra Clean Stim-Free Pre Workout

Genius Pre Workout Powder

Six Star Nitric Oxide Fury Pre-Workout

Steel Supplements Pumped-AF Pre Workout

Insane Labz pre-workout

Should You Poop Before Working Out?

If you feel like pooping during your workouts, then it can distract your mind, focus, concentration and it can lead to a less effective workout session.

Therefore, if it bothers you, you must poop before working out and having a relaxed workout session.

Does pre-workout give you Diarrhea?

Yes, it can give you Diarrhea if you consume the mentioned ingredients in large amounts – Caffeine, Magnesium, Lactose & Artificial Sweeteners.

It is because if you consume all these ingredients in huge amounts (especially Magnesium), then it retains and increases the amount of water inside the colon walls. This increased water combines with stool and gives you Diarrhea.

Does Pre Workout Give You Gas?

Yes, many pre-workouts can give you gas and feel bloated.

This is because of creatine and artificial sweeteners present in pre-workouts. If you consume these ingredients in large amounts then it can cause gas, bloating, weight gain, water retention, and digestive issues.

Does C4 Pre Workout Make You Poop?

Yes, it can make you poop.

It is because the C4 pre-workout contains sucralose (an artificial sweetener) and 135-300 mg of caffeine, depending on the C4 pre-workout types.

Therefore, if you don’t want to shit in your pants during workouts, then you must check the labels and ingredients before buying any pre-workouts.

Why do pre-workouts make me tingle and itchy?

Pre-workouts make you itchy and tingle because of an ingredient called Beta-Alanine.

Beta-Alanine is a non-essential amino acid and is present in almost every pre-workouts, and it helps to increase strength, power, athletic performance and can delay muscle fatigue.

The Daily recommended intake of Beta-Alanine is from 1.5-5 grams. 

Does pre-workouts make you lose weight?

Yes, pre-workouts can help to lose weight.

It is because when you take a pre-workout supplement before hitting the gym it helps to boost your energy, endurance, strength and increase the intensity of your workouts, which causes you to burn more calories and lose weight.

If you want more from your pre-workout supplement then you can use Thermogenic pre-workouts.

Thermogenic pre-workouts are mainly focused to burn stored fat from the body.

It contains some ingredients that increase the metabolism of the body which results in the burning of more calories and stored fat.

Does pre-workout sweat more?

Yes, taking a pre-workout supplement can sweat you more.

It is because taking a pre-workout supplement helps to increase the performance and intensity of your workout. The more intense your workout will be, the more heat your body will produce and will sweat more.

Also the presence of caffeine and some ingredients in thermogenic pre-workouts increases the body’s temperature and makes you sweat more.

Why does pre-workout make me feel sick?

Taking a pre-workout supplement can make you feel sick or uncomfortable because of the presence of caffeine.

Caffeine works by stimulating your brain and nervous system, which helps you to stay concentrated, focused, alert and helps to fight tiredness while doing exercises.

Most of the pre-workouts contain caffeine from 150-400mg per serving.

If you are sensitive to caffeine then it’s better to start with a small dose first, and then gradually increase the dose and see how your body reacts to it.

You should not take more than 400mg of caffeine in a day.

Don’t try to exceed the dosage amount as it can cause some side effects like – dehydration, insomnia, can feel jittery, increase in blood pressure and heart rate.

So know your limit and take caffeine according to it. 

Does pre-workout make you gain weight?

Yes, some pre-workouts can make you gain weight.

It is because of the presence of an ingredient called creatine. Taking too much creatine can increase water retention, bloating, gas, and an overall increase in body weight.

Generally, creatine is present in all the pre-workout supplements.

Creatine helps your body to produce more energy during high-intensity exercises.

Studies have shown that it can increase muscle mass, explosive strength, endurance, and overall athletic performance while performing high-intensity exercises.

When you take creatine it helps to store more high-energy phosphocreatine in your muscles. Later this stored phosphocreatine helps to produce more ATP during high-intensity exercises.

Therefore, many manufacturers add creatine to their pre-workout supplements.

Apart from having in pre-workouts, Creatine is also available separately as a supplement in the market.


Conclusion

A Pre-workout supplement makes you poop because of the presence of some ingredients like – Caffeine, Magnesium, Lactose, and Artificial Sweeteners.

The best way to solve this problem is by selecting a natural pre-workout supplement or the pre-workouts that contain very less amount of all the mentioned ingredients.

I hope now you got your answer to your question – Why does pre-workout make me poop?

But still, if you have any questions or doubts left then let me know in the comment section below.

If you find this article helpful and informative then please share it with your friends, workout partner, and on Social Media.

That’s all for today.

Hope to see you in the next one 😊.

Till then take care.

Bye.


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Bishal Singha

Hey there, My name is Bishal Singha, the founder of Fitness Info Tips. I am a Fitness Expert and Personal trainer. I have been in fitness for more than 5 years. I have also trained many people, helped them to transform and achieve their goals. At Fitnessinfotips.com I am here to educate and show you the right path towards Fitness, from my 5 year+ of experience. So get fit with F.I.T (Fitness Info Tips).


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