Notably, it may be difficult to avoid moderate weight gain while taking creatine. However, this option would increase muscle creatine content more gradually, meaning it will take longer to experience benefits for exercise performance ( 7). This method provides rapid benefits - but has a higher potential to cause some anecdotal side effects, like digestive issues and bloating ( 7).Īlternatively, you can take a single daily dose of 3 g for 28 days. However, higher doses may be recommended in some cases ( 7). You can reduce any adverse symptoms by ensuring proper dosing.Ĭreatine is typically dosed with a loading phase of 5 g, four times per day for 5–7 days, followed by a 3–5-g daily maintenance dose. Ways to reduce side effectsĭespite these side effects, creatine has been shown to be exceptionally safe ( 7, 8). While there are anecdotal reports of other side effects - including digestive issues, dehydration, and muscle cramps - these have not been observed in clinical studies ( 7). The most common side effect associated with creatine is weight gain, which may be due to water retention. While it’s most often part of a pre-workout supplement, creatine can also be taken on its own. It has been shown to increase high intensity exercise capacity and lean body mass gains from exercise ( 7). If you experience side effects, try a smaller dose to see how your body reacts.Īnother popular ingredient in many pre-workout formulas is creatine. You’ll find caffeine in most pre-workout supplements, but this stimulant can cause jitteriness, anxiety, and an increased heart rate. Of course, you can also choose pre-workout supplements without any caffeine. Remember that it’s best to avoid caffeine for at least 6 hours before bed to help prevent sleeplessness, according to some older research ( 6). The best way to reduce side effects is to start with a small dose of a caffeinated pre-workout supplement, slowly increasing your dosage to see what you can tolerate. Ways to reduce side effectsĬaffeine dosing is very individualized, as some people tolerate it better than others. In comparison, 1 cup, or 240 milliliters (mL), of coffee contains only 95 mg ( 5). Serving sizes typically range from 0.35–1 ounce (oz), or 10–30 grams (g).
What’s more, many pre-workout supplements pack high amounts - up to 500 milligrams (mg) of caffeine per serving. These include insomnia, nausea, increased heart rate, headaches, anxiety, and jitteriness or restlessness ( 4). Nonetheless, caffeine has several potential side effects, especially if you consume too much. In theory, caffeine allows you to get more out of a given workout.
This stimulant has been shown to increase muscle strength and output during exercise while reducing fatigue ( 1, 2, 3). Caffeine is one of the primary ingredients in many pre-workout supplements.
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