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Skip The Caffeine Jitters With This Naturally Energizing Drink

Author:

Molly Knudsen, M.S., RDN

May 24, 2024

Registered Dietitian Nutritionist

By Molly Knudsen, M.S., RDN

Registered Dietitian Nutritionist

Molly Knudsen, M.S., RDN is a Registered Dietician Nutritionist with a bachelor’s degree in nutrition from Texas Christian University and a master’s in nutrition interventions, communication, and behavior change from Tufts University. She lives in Newport Beach, California, and enjoys connecting people to the food they eat and how it influences health and wellbeing.

Image by Giada Canu / Stocksy

May 24, 2024

How do you hype yourself up for a workout? Well, many people reach for pre-workout supplements. These powders are full of (oftentimes questionable) compounds that claim to energize you quickly—and oh boy do they.

So sure, you may feel like Superman walking into the gym after taking one, but later that day you'll likely feel jittery before flat-out fatiguing.

Here's what you need to know about pre-workout side effects, and how you can make a more natural alternative at home.

Common side effects of pre-workout supplements

Many pre-workout side effects can be traced back to its (often) egregiously high caffeine content.

Popular pre-workouts tend to sport around 250 to even 350 milligrams of caffeine per serving (for reference, a cup of coffee contains around 100 milligrams).

One study published in 2019 found that 14% of folks 1 ingested two or more servings at a time, and 18% of people said they take the supplement more than once a day.

That caffeine count escalates quickly throughout the day—especially for those who also drink coffee, tea, or energy drinks.

The most commonly reported side effects 1 of pre-workout use include:

Skin reactions (rash, irritation, itchiness, etc.)
Increased heart rate
Nausea
Lightheadedness

And caffeine isn't the only culprit. Really high amounts of the B vitamin niacin may lead to skin flushing, and high doses of beta-alanine (an amino acid commonly found in pre-workouts) may lead to a tingling or itching sensation.

That 2019 study also found that women were more likely to report 1 these side effects than men, despite consuming less pre-workout at a time.

Editor's note

We're not here to completely bash on caffeine. In fact, caffeine is a known and well-researched ergogenic supplement (aka something that enhances physical performance or recovery). And to reach those benefits, you do have to consume a decent amount of caffeine. The International Society of Sports Nutrition states that the minimum dose to see a benefit is 2 milligrams of caffeine per kilogram of body weight, but a higher dose of 3-6 milligrams per kilogram of body weight dose is often necessary. So for a 150-pound person, that's about 135-200 milligrams on the low end, reaching as high as 400 milligrams. And some people may mesh well with this amount of caffeine pre-workout. However, not everyone can (or should) handle doses that high.

Your best noncaffeinated ergogenic supplement

creatine+

A great energy-enhancing supplement (sans caffeine) associated with almost no side effects is creatine.

Creatine supplements are well researched for enhancing muscle strength, helping build muscle, and supporting your muscle energy stores 2.* New research is also showing it's beneficial for your brain.*

mindbodygreen's creatine+ pairs the optimal daily dose of creatine (5 grams) with 2 grams of the amino acid taurine. Now, you may recognize taurine from a label on an energy drink or from your current pre-workout.

This amino acid plays a key role in muscle function. It helps decrease lactate levels 3 (which helps you push through an exercise longer and at a higher capacity).

While you can take creatine and taurine anytime of day to reap these benefits, they make for a great pre-workout.

Raspberry lime pre-workout

Ingredients:

Makes 1 serving

½ cup fresh (or defrosted) raspberries
Juice of 1 lime
1 cup cold, filtered water
Drizzle of agave syrup (optional)

Method

Combine all ingredients in a blender and blend until smooth.
The drink should be somewhat frothy and textured (thanks to the fiber in the raspberries).
If you want a smooth, water-like texture, run liquid through a fine sieve.

Editor's note:

The raspberries and limes naturally provide some electrolytes and sugar. If you want to replace the water with beetroot juice or tart cherry juice for added performance and recovery benefits, go for it!

The takeaway

Highly caffeinated pre-workout supplements can come with some nasty side effects and aren't for everyone.

If you're looking for some added energy (for the workout and after), then a creatine and taurine supplement may be a much better fit.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.