Pregnancy can come with a lot of fatigue, making it challenging to get up and exercise. It’s no surprise that some pregnant women consider taking pre-workout dietary supplements to give them an extra boost, especially when it promises to enhance athletic performance. But is it safe?
In this article, we’ll explore the risks associated with taking pre-workout supplements during pregnancy, the different types of supplements available and what they contain. We’ll also provide alternative, healthy options for pregnant women who want to stay active.
Can I Take Pre-Workout While Pregnant?
Pre-workout supplements are substances in powder form that you mix into water and drink before exercising to boost your athletic performance.
There are several types of pre-workout dietary supplements from different manufacturers, but they usually contain caffeine and amino acids as their major components.
Caffeine is a common ingredient in pre-workout supplements because it helps you feel more alert and ready to work out.
Another key component in pre-workout supplements is creatine, an amino acid that we believe enhances power and body strength.
While there is a considerable amount of research on caffeine and its effects on pregnancy, we cannot say the same for amino acids. Due to this uncertainty and the potential risks to you and your baby, it is advisable to consider a few things before taking pre-workout supplements.
Pre-workout While Pregnant And Reasons Why It Is Harmful
A recent analysis of several pre-workout dietary supplements revealed that the average single dose of these supplements contains around 254 milligrams of caffeine. This amount of caffeine is considered unhealthy for pregnant women to consume in a day.
Furthermore, it’s important to note that the actual amount of caffeine in these supplements may not match the label. Some products may claim to contain 100 milligrams of caffeine, but the actual content could be much higher or lower. This lack of consistency means that you can’t be sure of what you’re consuming, even if you read the label.
Considering these factors, pregnant women should avoid pre-workout supplements altogether. The potential risks to you and your baby’s health outweigh any potential benefits. Instead, focus on healthy alternatives like natural foods and moderate exercise, which can provide the energy boost you need without putting you at risk.
In addition
It’s important to note that while creatine is generally safe for healthy adults and premature infants, there hasn’t been enough research on its effects during pregnancy. Additionally, pre-workout supplements often contain other amino acids like tyrosine, beta-alanine, citrulline, and taurine, which are added for their effects on the body’s metabolism rather than for protein-building.
Although amino acids are present in many foods, it’s difficult to determine the exact amount of amino acids in pre-workout supplements, as manufacturers don’t always disclose the exact measurements of each ingredient.
Furthermore, pre-workout supplements may contain flavors, sweeteners, and color additives, which are also of concern during pregnancy.
It’s important to prioritize the safety of both you and your baby during pregnancy, so it’s best to avoid consuming pre-workout supplements until more research is conducted on their safety during pregnancy. Instead, consider alternative healthy options for energy and exercise during pregnancy.
Furthermore
The safety of artificial sweeteners during pregnancy varies depending on the type of sweetener you consume. For instance, sucralose has been approved by the Food and Drug Administration (FDA) in the United States and is generally considered safe during pregnancy. However, excessive consumption could lead to some undesirable effects during pregnancy. Although some people may report experiencing negative digestive responses to sucralose, there isn’t any scientific evidence to support these claims.
Some pre-workout supplements contain sugar alcohol, which can cause stomach upset, bloating, and diarrhea. These symptoms can be particularly uncomfortable during pregnancy when your body is already delicate. In addition, stevia is another natural sweetener that is commonly used in pre-workout supplements. While it is believed to be safe, there is currently no scientific evidence to prove this.
Ultimately, it is important to consult with your doctor before taking any pre-workout supplements during pregnancy, especially if you have any concerns about the ingredients. It’s better to err on the side of caution and prioritize the safety of you and your baby.
Brands And Their Contents
To further look at the reasons why pre-workouts might not be suitable for you in pregnancy, let’s look at the ingredients of some very popular brands.
1. Bumped Up
This pre-workout is said to be made for pregnant women, but just because that’s what the advertisement says doesn’t mean that it is 100% safe in pregnancy. It contains an amino acid that doesn’t suit you when you’re expecting it, so you should skip it.
2. C4
This has fruity and tart flavors. You might be craving something fruity and be tempted to take this, but there are amino acids like beta-alanine that might not work well for your body, especially because you can’t say for sure the amount it contains. You should avoid it while pregnant.
3. Alani Nu
This is a very new brand of pre-workout. But this doesn’t make it safe in pregnancy. This pre-workout contains high amounts of caffeine and amino acids.
4. Ghost
This pre-workout tastes like candy. It has the highest level of caffeine of all of the pre-workouts, with about 250 milligrams per serving. It also has amino acids and other ingredients that might affect blood flow.
If there is any pre-workout you should avoid in pregnancy, it is this one at all costs.
5. Beachbody
According to Toxicology, apart from amino acids and caffeine, Beachbody’s Energize pre-workout contains a special ingredient called quercetin. Quercetin is known to cross the placenta and cause lifelong changes to how the fetus stores iron in the body, so it should be avoided completely while pregnant.
6. Red Leaf
The caffeine in Red Leaf is about 40 milligrams per serving. Even when it is low, it is advisable to avoid it because it also contains amino acids that are not recommended in pregnancy.
Please note that there are things that pre-workouts contain.
Most of them are not stated on the ingredients list, and some have proprietary blends. This means their ingredients are estimated but not stated as precisely as the amount that the supplement contains.
You can’t also be certain since in the United States, the FDA does not regulate or inspect dietary supplements.
While there are third parties that perform tests to ensure quality and purity, dietary supplements are still an unregulated industry. Therefore, the products’ labels might not tell the full story.
Useful Third-Party Testing Companies
If you have to take the risk, which is not worth it, then consider buying only from brands that you trust. You must choose products that have been tested by a third party. On some of the products, you will see their third-party testing seals boldly on the label.
Even if it’s not in pregnancy and after pregnancy, you intend to work out some baby fat and have to use this supplement, always go for a trusted brand.
Some third-party testing companies to look for are:
- USP
- Consumer Lab
- UL
- NSF and NSF-Certified for Sport
What if I Took Pre-Workout Without Knowing I Was Pregnant?
If you’ve been taking pre-workout supplements before finding out you were pregnant, it’s understandable to feel concerned, but there’s no need to panic. Many women unknowingly consume substances that may not be safe during pregnancy.
While some of the ingredients in pre-workouts may be safe for pregnant women, there is simply no conclusive research on the subject. Therefore, it is best to stop taking them altogether.
It’s essential to inform your doctor during your first prenatal visit that you have been taking pre-workouts or any other medications. It would also be helpful to bring the product with you for analysis, just in case.
Pre-workouts often contain caffeine and other ingredients that may impact blood flow, which can have negative effects during pregnancy. So, it’s best to err on the side of caution and avoid them altogether. Your doctor can help you determine safer alternatives to help you maintain your fitness routine during pregnancy.
Alternative Ways Of Getting Set For Exercise
If you’re looking for a safer alternative to pre-workout supplements during pregnancy, there are better options available to help you power up your workout. While it’s essential to maintain an active lifestyle during pregnancy, it’s equally important to ensure that you’re not consuming anything that could harm you or your baby.
If you need a boost to get started, you can opt for a small amount of tea or coffee. However, keep in mind that as a pregnant woman, you should limit your caffeine intake to no more than 200 milligrams per day. Consuming whole foods can also help you enhance your performance during exercise.
Carbohydrates can help your body utilize stored glycogen for any level of exercise. Consuming fat can help you sustain your energy levels during less intense exercise, and protein can help your body recover. By incorporating these whole foods into your diet, you can safely and naturally improve your workout routine without any harmful chemicals that may pose a risk to you and your baby.
Also
According to the International Society of Sports Nutrition (ISSN) consuming carbs and protein before and after exercise can improve both strength and body composition.
Plan ahead of time for your workout by eating a balanced meal with carbs, protein, and fat about 3 hours before.
For instance, you can try a combination of veggies, fruits, and bread toast.
If time gets away from you, try an easily digestible source of carbs like a piece of fruit about 30–60 minutes before your workout.
You can also go for a nutrient-packed smoothie, a combination of very healthy fruits. You can also try an all-natural protein powder. Many protein powder formulas can be of great benefit to your health as a pregnant woman and your developing baby.
Add a scoop of protein powder to your smoothie and take some time before exercising.
Furthermore
Another thing you can try is a nut butter and fruit preserve sandwich on whole-grain bread. You can have this a few hours before your workout.
You can go for Greek yogurt with your favorite fruit. It is a perfect option if your workout starts within an hour. In this case, you won’t struggle with digestion.
Whole-grain cereal and milk are best if your workout begins in a couple of hours.
You can eat a piece of fruit like an apple, orange, banana, or avocado immediately before working out.
You should consume at least 60 milligrams of protein daily when you are pregnant.
Last Words
Pre-workout supplements are commonly used to improve physical performance and energy levels, but there is limited scientific evidence to support their supposed benefits.
While pre-workouts are generally considered safe for healthy adults, it’s a different story for pregnant women. Pregnancy places significant stress on the body, making it more vulnerable to the side effects of these supplements.
Although some ingredients such as caffeine, creatine, and beta-alanine are effective when taken before a workout, the dosage in pre-workouts is often not clearly stated, leaving you at risk of either overdosing or not taking enough.
Moreover, the lack of regulation in the dietary supplement industry means that many products are not third-party tested, making it hard to determine their safety and efficacy.
Instead of relying on pre-workouts during pregnancy, it’s advisable to focus on following a balanced diet, staying hydrated, and getting enough sleep and rest to support your body’s natural energy levels. These lifestyle changes can help you maintain a healthy pregnancy while also supporting your fitness goals.
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