When Should I Take Pre
The all important question: if you’re going to boost your performance with pre-workout, when is the optimum time to take it? Well, like we’ve mentioned most people take pre-workout around 30 minutes to one hour before they workout, but just because it’s called pre-workout that doesn’t necessarily mean you have to take it prior t your workout. “For longer sessions,” says Lovell, “you could delay until an hour into the session.” Always refer to the label of your pre-workout for specifics.
What Have Studies Found
Ill skip over the rat data on this topic since, aside from some species differences between us and rats on this topic, we have a wealth of human data.
The human studies tend to focus on a biomarker called Glomerular Filtration Rate , a measure of how fast and efficiently the kidneys can function. Creatinine is out of the question due to the false positive issue.
When it comes to young and healthy demographics, people who are most likely to use creatine, supplementation of 5 to 10 grams a day has been found to nothave any significant harm to kidney function. This safety also extends to older individuals, about 60 years old.
What about demographics that arent generally seen as healthy?
Creatine has been tested atleastthree separate times for the treatment of amyotrophic lateral sclerosis . While creatine was hypothesized to be beneficial for ALS, and the studies ended up being lacklustre, all three showed no harm to the kidneys.
While ALS isnt a condition thats classically associated with kidney damage, type II diabetes issurprisingly creatine is without harm even in this condition. At least one study even used a moderate dose of two grams creatine a day in hemodialysis without any harm.
The kidneys were already a lost cause in the hemodialysis example, but a case study of a man who had a single kidney who did not suffer any negative effects from a standard loading protocol of 20 grams for five days is perhaps more relevant.
Mostly, yeah, but not in every case.
Amino Acids And Vitamins
There are a number of common amino acids and vitamins that have found their way into pre-workout regimens. The amino acid beta alanine can help reduce that painful burn in your muscles during exercise. Studies suggest it reduces fatigue and improves performance. Its main side effect is a tingling sensation in your hands and feet. Niacin, also known as Vitamin B3, is popular for its metabolizing effects. Since most people get enough through their diet, its generally unnecessary. Once a popular pre-workout supplement, branched-chain amino acids are fairly safe but damaging to your wallettheres little evidence they work. On the other hand, the amino acid taurine improves metabolism.
Some athletes enjoy a protein-laden, pre-workout smoothie. While most nutritionists insist that even the physically fit get enough protein in their diet, fitness fanatics insist on that protein shake. The truth is, too much of just about anything can have negative consequences. The best way to know what you are putting into your body is to read the labels. If you are uncertain, dont buy it.
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What Is In Pre Workout Supplements
Basically, all vegan pre-workout supplements contain a similar set of ingredients, which include caffeine, creatine , citrulline, beta-alanine, and BCAA amongst others.
The different brands will, of course, include a variation of the amount used in the supplement, but they all have the same purpose that is to boost your energy levels so that you will have more strength and stamina to be able to endure a hard workout session.
Mostly you will find them in the form of a powder that you mix with water into a shake. Time this for about 15 minutes before your training begins and youll notice some performance boosts.
Believe it or not, but there are many different vegan pre-workouts produced by the supplement industry. However, the quality can vary a lot, so its not easy to know which is the right one for the best results. To make your choice easier, I have put together a list of recommendations for you to consider.
The best tip I can offer though, is always check out the information on the label and avoid anything that mentions proprietary blend, unless you receive a personal and trusted recommendation.
Other Factors To Consider
Are you drinking enough water? Eating too much salt? Are you overweight? Has anyone else in your family had a kidney stone? Are you taking any calcium based medication?
Dehydration is a major accelerant when it comes to getting kidney stones. If you are not drinking enough water, you may want to change that. A simple way to measure your water intake is to just buy a gallon jug at the grocery store. Every morning, simply fill the jug to the top, and make sure that you drink the whole gallon by the end of the day. This will ensure that you get enough water.
If you would rather buy something more sustainable, this 1 gallon stainless steel jug from RTIC is something that I recommend. I have multiple tumblers from RTIC that I have had for many years.
Never rule out the role of salt in your diet. Sodium in general is not great for you in excess. Although sodium doesnt affect your total consumption of calories, it will certainly affect processes within your body.
Being overweight is also something to consider that might have a negative affect on your propensity to be diagnosed with a kidney stone. This is fairly straightforward, so I wont get into more detail here, but being overweight causes buildup in certain areas of your body. In your kidneys, this buildup may cause different blockages, which in turn can turn into kidney stones.
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Key Things To Know Before Taking Supplements
Getting enough nutrients every day is important for health. Nutrients give you the energy to complete daily tasks, build muscle, repair body tissue, prevent infection and maintain a healthy weight. The key nutrients are protein, calories, vitamins, and minerals. Your body needs all of these every day.
Most people get enough nutrients by eating a wide variety of foods each day. However, if you have kidney disease or kidney failure, you may need to limit some foods that would normally give you enough nutrients for good health. Also, kidney disease and kidney failure can change the way your body processes certain nutrients, so supplements can help ensure that youre getting all of the nutrients you need. Many supplements are available, but some are made just for people with kidney disease, diabetes, or kidney failure.
Its very important to check with your healthcare provider or dietitian before taking any supplements because some can actually be quite harmful to people with kidney disease or kidney failure. Your healthcare provider can tell you which specific supplements are right for you. Here are 8 key things to know:
At any stage of kidney disease, talk with your healthcare provider before you take any kind of nutritional supplement.
COVID-19 patients can become kidney patients.
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What Happens If You Drink Pre Workout Everyday
Nonetheless, caffeine has several potential side effects, especially if you consume too much. These include insomnia, nausea, increased heart rate, drowsiness, headaches, anxiety, and jitteriness or restlessness . Whats more, many pre-workout supplements pack high amounts up to 500 mg of caffeine per serving.
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Are There Long Term Effects Of Pre
A 2019 study into people who regularly consume pre-workout found that 54% of participants reported side effects, including nausea, skin reactions, and heart abnormalities. However, the research adds that these side effects are likely more common in those who consume more than the recommended serving size.
Thedrugs And Supplements That Should Cause Concern
The following drugs andsupplements can affect kidney function:
NSAIDs are very effectivemedications for multiple medical problems. But taking NSAIDS can affectthe kidneys, and can cause damage, especially if youre also takingdiuretics or ACE inhibitors.
NSAIDS include over-the-counterpainkillers like aspirin , ibuprofen , and naproxen .
They also includeprescription drugs like:
- Naproxen sodium .
- Naproxen/esomeprazole .
- Diclofenac .
Using these medications withcaffeine can further harm your kidneys. When taking these medications, be sureto check regularly with your doctor if you have impaired kidney function.
Certain antibiotics areremoved from the body through the kidneys, so taking them can put extra strainon your kidneys. Penicillin, cephalosporins and sulfonamides in particular canbe harmful to your kidneys.
Long-term antibiotic use caninjure your kidneys, even if youre otherwise healthy. And for people whosekidneys arent functioning at 100% to begin with, antibiotics can build up inthe body and cause damage.
Despite this, its importantto keep in mind that antibiotics can be safely used if needed as long as thedose is adjusted for your bodys level of kidney function.
3. Dietary supplements
Certain herbs or nutritionalsupplements are associated with kidney injury, even among healthy people. Withsuch a wide variety of supplements available, the best way to know if asupplement is safe is to ask your doctor to review all the ingredients.
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Which Is Better Creatine Or Pre
Creatine Vs Pre Workout: Takeaway Creatine will help you build more strength and muscle mass, and can help improve performance during high-intensity training. Pre workouts can also be equally as effective in driving more energy and endurance, so long as they have the correct doses and proven ingredients.
May Cause Digestive Upset
Several ingredients in pre-workout formulas may cause digestive upset.
These include sodium bicarbonate, magnesium, creatine, and caffeine.
Sodium bicarbonate may cause problems when consumed at 91227 mg per pound of body weight . However, most pre-workout supplements do not contain this much .
Magnesium, on the other hand, may have laxative effects especially in the form of magnesium citrate. Thus, taking too much may cause diarrhea .
Interestingly, using too little water when mixing pre-workout supplements may likewise upset your digestion. Too concentrated a liquid could lead to diarrhea .
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Why You Should Think Twice About This Workout Prep
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Pre-workout supplements are powders that get added to water and are consumed before a workout. They provide extra energy and supposed nutritional benefits. But are these powders actually healthy for you? Some brands claim to give you immediate energy, focus, and strength, others advanced strength and some even explosive energy.
Putting something into your body that claims to be explosive certainly doesnt seem healthy. It turns out that this so-called health products might actually be dangerous for you.
In 2014, several pre-workout supplements were found to have DMBA. This is a substance pretty close to another chemical banned by the FDA, DMAA. Both DMBA and these supplements containing it were banned later in 2015 for increasing risk of heart attacks, bleeding of the brain and even death. Even though DMAA was banned awhile ago, heres a list of supplements still containing the ingredient today in 2016 .
So, although it may seem like all the bad pre-workouts have been taken care of already, the ones on the market may still pose a risk to your health. Most pre-workout supplements contain chemicals like caffeine, arginine and niacin , as well as others, to boost energy to ensure a successful workout.
How Old Do You Have To Be To Use C4 Powder
USE ONLY AS DIRECTED. WARNING: THIS PRODUCT IS ONLY INTENDED TO BE CONSUMED BY HEALTHY ADULTS, 18 YEARS OF AGE OR OLDER. Do not use this product if you are pregnant, nursing, or are currently taking nitrates for chest pain or if you are taking medication used to treat erectile dysfunction such as PDE-5 inhibitors.
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How Long Does Pre
When you start your workout, you want to hit the ground running. You don’t want to be waiting around for your pre-workout to kick in, so it pays to find the sweet spot to take it. For most people, the ideal time to take you pre-workout is around 30 minutes to one hour before your workout this should give the supplement enough time to hit your bloodstream and amp you up ahead of your session. Something to consider, however, is the ‘half life’ of caffeine. Generally, caffeine has a half-life of around three to seven hours after ingestion. If you’re used to training in the evenings, you want to take half the recommended dose or swap it out for a pre-workout alternative. We’ve listed a few below.
Can Creatine Make Your Kidneys Hurt
While taking creatine might not help all athletes, evidence suggests that it generally wont hurt if taken as directed. Although an older case study suggested that creatine might worsen kidney dysfunction in people with kidney disorders, creatine doesnt appear to affect kidney function in healthy people.
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Is There Any Concern
For people with healthy kidneys, theres no reason to worry about taking creatine.
For people with only one kidney, the current evidence suggests theres no reason to worry.
For most people with already damaged kidneys, the current evidence suggests theres no reason to worry.
At this moment in time the only theoretical side-effect of creatine pertains to the combination of kidney issues and water retentionin particular, focal segmental glomerulosclerosis as assessed by this case study.
While normally case studies linking creatine to kidney damage are pretty weak in design this one is fairly strong.
The subject in question, with the disease state, had a worsening of GFR when creatine was introduced and, when creatine was stopped, GFR tended to start to improve itself. A sound argument for creatine causing the changes in GFR.
The reason this particular kidney state is notable is because it causes a large degree of edema, or water retention, and the water retention itself can be damaging. In situations where excess water retention causes damage then diuretics are given.
Creatine retains water, which can make these problems worse.
This topic hasnt been further investigated but it leaves us with a good rule of thumb for the only potential downside of creatineif you have a medical condition for which you are prescribed diuretics then dont take creatine as they do opposite things to the bodys water content.
What Type Of Pre Workout You Choose Matters
What about my pre workout? If you look at a popular pre workout like N.O. Xplode, you are going to find that there are a ton of experimental ingredients in there. With all sorts of crazy ingredient names that you have never heard of, you have to trust the company that you are buying from.
Mostly, these pre workouts are created in a factory that makes more than just what they are selling. It can be scary to think about what else they are producing there.
After being diagnosed with a kidney stone myself, I had no choice but to find a natural pre workout that ticked all of the boxes for me. My rules were simple. No crazy ingredients that I have never heard of and no artificial sweeteners.
What I found was not only cheaper, but it tasted better and gave me more energy. The pre workout is Vega Sport Premium Energizer.
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Artificial Sweeteners And Sugar Alcohols
Pre-workout supplements frequently contain artificial sweeteners or sugar alcohols.
While these ingredients enhance flavor without adding calories, some sweeteners may cause intestinal distress and discomfort.
In particular, a high intake of sugar alcohols may trigger uncomfortable symptoms like gas, bloating, and diarrhea all of which can disrupt your workout .
Some people report a similar digestive response from eating certain artificial sweeteners like sucralose. However, such symptoms havent been scientifically proven .
You may want to avoid pre-workout formulas that contain large quantities of these sweeteners. Otherwise, try a small amount first to see how you tolerate it.
Is It Better To Take Pre
The main difference between taking a Pre-Workout on an empty stomach rather than after eating a meal will be the duration it takes for that product to take effect. If you have an empty stomach, a Pre-Workout will be able to absorb much quicker and the ingredients will enter your bloodstream rather rapidly.
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Does Pre Workout Have Side Effects
Yes, pre workout has some side effects including nausea, headaches, jitters, and insomnia.
However, while discussing side effects with people, I generally found that those who suffered any negative effects also suffered from allergies or intolerance to some ingredients.
Thats one of the reasons you should always read the labels on a product carefully to check that the product doesnt contain anything that could cause an upset. If you spot something that has caused a problem before, then its best to avoid it altogether.
Of course, there is always the possibility of encountering a negative reaction to a product even when you havent previously had any problems thats why its important to immediately note any bodily reactions after taking a supplement.
Is It Ok For A 14 Year Old To Take Pre
In comparison, no scientific evidence demonstrates for or against the safety of pre-workout supplements in young athletes. These types of supplements tend to be more commonly associated with adverse events, mislabeling and product contamination, so it may be best for young athletes to avoid these altogether.
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