Pre-Workout & Heart Health - What Pakistanis Need to Know

When you visit your gym, you have seen the bodybuilder shaking bottles before starting a workout. When you ask about this supplement, they will reply, it's a pre-workout. Even when you see a video of an influencer, they are doing the same thing before the gym. These pre-workouts help you to train harder and longer. But the issue raises about the safety. The market is full of counterfeit pre-workout supplements. You have to choose only that pre-workout that is authentic and safe; otherwise, they have many side effects, especially related to the heart.

Common Ingredients Found in Pre-Workout Supplements:

Pre-workouts are a mixture of stimulants, amino acids, and performance boosters. Each ingredient has its own function, but as a whole, they help you to increase your performance and train harder. These are the ingredients included in the pre-workouts:

Caffeine: 

It works as a central nervous system (CNS) stimulant, which increases alertness by increasing the heart rate; as a result, blood pressure is increased. This improves focus, but it can be harmful if taken in excessive amounts.

Beta Alanine: 

Beta Alanine delays muscle fatigue, which improves endurance. This does not directly link with heart health but may cause a tingling sensation, which is uncomfortable for some users. 

Creatine: 

It supports short-term strength by increasing the ATP in the muscles. This does not stimulate the heart, but it can cause bloating in some users if hydration is not done properly.

Citrulline:

It can improve the blood flow by increasing the production of nitric oxide, which helps oxygen and nutrient delivery to the muscles. This may lower the blood pressure and improve endurance without stimulating the heart rate.

Artificial sweeteners and colors: 

These are added to provide taste and color to the pre-workout. They offer no performance benefits. In some sensitive users, they may cause bloating, headache, and allergic reactions.

Their presence does not matter; the quality of each ingredient matters in any pre-workout supplements.

How Pre-Workout Affects Heart Health:

Stimulants in pre-workout supplements can activate the nervous system, which increases cardiac load. It boosts the strength, improves workflow, and helps you train more effectively. But if pre-workout is taken in excessive amount it may increase the workload on the cardiovascular system. Thus, as a result, it increases stress on the heart. The quality of the ingredient also matters. Therefore, it must be taken in a controlled and recommended dosage. 

Common Pre-Workout Side Effects:

Pre-workouts can cause mild short-term side effects, which include palpitations, anxiety, restlessness, headache, nausea, dizziness, and sleep disturbance.  Let's discuss each of them in detail:

• Palpitations: A fast heartbeat can occur due to increased nervous system activity. It can be uncomfortable for sometime but then the effect of the pre-workout wears off this heartbeat will return to a normal stage.

• Anxiety or restlessness: High dosage of pre-workout can overstimulate the brain, which causes anxiety or restlessness until the pre-workout effect wears off. Therefore, always use only the recommended dosage.

• Headache: Pre-workouts can cause a headache due to changes in the blood flow, dehydration, or caffeine sensitivity.

• Nausea: Some people experience stomach discomfort, especially if taken on an empty stomach.

• Dizziness: Rapid changes in the blood flow and stimulants can cause dizziness. Generally, this happens during intense exercises. 

• Sleep disturbance: Stimulants can stay active for longer hours if taken later in the day.

Is Pre Workout Safe for Everyone?

Safety depends on ingredient quality, stimulant dose, and individual health conditions. It should be taken in the recommended dosage, and then it is less risky. But their effect depends upon many other factors, which are listed below:

• Age

• Health status

• Dosage taken

• Ingredients

If you want to remain in a safe zone, then always use the recommended dosage and use the best pre-workout supplement brand in your country, which is approved by the Drug Regulating Authority in your country, like DRAP.

Pre-Workout Caffeine and Pakistani Lifestyle:

Pakistanis consume more tea, coffee, and energy drinks, which always have a high amount of caffeine. Due to such dietary patterns, your body already have high amount of caffeine. In such cases, if you take pre-workout in excessive amount it may harm your health. It will increase your blood pressure, which can cause bloating, nausea, or anxiety.

Who Should Avoid Pre-Workout?

Pre-workout is not for everyone. They have stimulants that can cause serious health issues if you already have any other disease. These people should avoid pre-workout:

• Heart patients

• People with high blood pressure

• Anxiety disorders 

• Pregnant women 

• Teenagers

• People sensitive to caffeine

If you have any other disease or any health issue, always consult with a dietitian or doctor before using any pre-workout supplement, as it can be risky.

Safe Pre-Workout Dosage Guidelines:

Always start with a low dosage that your body can handle. Also, take into account your dietary habits, especially if you consume more tea, coffee, or any energy drink. Before using any pre-workout supplement, always read the label carefully and then assess your dietary habits because one scoop does not mean safe for everyone. Always listen to your body. Hydration is the key, because it manages your blood volume, regulates your body temperature, and supports your muscles' function.

Pre-Workout Without Caffeine Is It Better?

Pre-workout which don’t have caffeine are considered non-stimulant pre-workout supplements. Such pre-workouts have some benefits over stimulant pre-workouts.

How to Use Pre-Workout Safely in Pakistan

In Pakistan, most people consume tea, coffee, and energy drinks. If you are beginners then always go with non-stimulant pre-workouts to minimize the risk and start with the recommended dosage or less, and if your body shows any side effect immediately stop and consult with a dietitian or doctor. Always stay with these guidelines:

• Start with a non-stimulant

• Take the recommended dosage or less

• Never take on an empty stomach

• Increase water intake (hydration is key)

• Avoid at night if your workout at night

Myths About Pre-Workout in Pakistan:

There are many common myths about pre-workout supplements in Pakistan. Today we will debunk them.

Myth: More scoops means better results.

Fact: More scoops can cause damage, and it does not mean more results. Never exceed the recommended dosage.

Myth: Everyone needs pre-workout.

Fact: No, everyone does not need pre-workout. If you are already consuming tea, coffee, or any other caffeine product, then avoid using pre-workout because it may damage your health due to overdosing. Even you can build a body with proper nutrition and natural foods. You can use natural food as a pre-workout, which is safe and natural, although its effect will be less than the supplement, but it's a safe option.

Myth: Pre-workout replaces sleep. 

Fact: No, pre-workout does not replace sleep. It can only reduce your sleep if taken late at night. Therefore, always avoid pre-workout at night.

Conclusion

Pre-workouts are science-backed supplements, and they have less risk if used in the recommended dosage. Always start with non-stimulant preworkouts and then move to stimulants, but always listen to your body. Otherwise, they can be risky and cause health issues like palpitations, anxiety, headache, nausea, or sleep disturbance. If taken in a safe range, they will help you to boost your endurance, enhance focus, and alertness to train harder.

FAQs 

Can pre-workout damage your heart?

Not always, if taken in the recommended dosage, it will not damage your heart. Its misuse can be risky. If you have any pre-existing conditions, then always consult with the dietitian/doctor before use. 

Is pre-workout safe for daily use?

It depends on your health status and dosage. Use it according to your tolerance level, health status, age, and water intake. Daily use can be risky due to its effect on the heart and sleep. 

Where to buy the best pre-workout supplements in Pakistan?

Always buy from authentic pharmacies, verified sellers, and trusted online stores like Jacked Nutrition, which is DRAP-approved. Read the label and check the seal.