2 min read
FOR AS POPULAR as pre-workout supplements are, there’s really nothing all that exciting about how they work. While these products, also known as “pre” advertise “insane pumps,” “sustained energy & focus,” and “elevated performance,” they contain have a pretty basic active ingredient: caffeine.
And, sometimes, pre-workout supplements can contain a lot of caffeine. Maybe you’ve heard that typical 8-ounce cup of brewed coffee contains roughly 95 milligrams of caffeine? Well, pre-workout can contain double or even triple that amount. And though the FDA says that consuming less than 400 milligrams of caffeine daily is safe, that doesn’t mean flooding your system with the stuff is free from potential side effects. Especially when it comes to sleep.
What the Science Says About Pre-Workout and Sleep
IN ONE NEW study, researchers found that adolescents and young people who said they took a pre-workout supplement within the last year were also more than twice as likely to report that they slept five hours or less a night than people the same age who didn’t take pre-workout. (For reference, adolescents should sleep at least eight hours a night; young adults at least seven.)
The study, published in Sleep Epidemiology, featured a sample of 912 male, female, and transgender people ages 16 to 30 across Canada. Researchers asked the study participants “In the past two weeks, how many hours per night did you sleep on average?” with response options increasing incrementally by the hour. The scientists also asked participants “Over the past 12 months, have you used any of the following appearance- and performance-enhancing dietary supplements and substances?” with “pre-workout drinks or powders” as a potential option.
After analyzing the data, the scientists reported a clear conclusion: “This study documents that the use of pre-workout supplements is associated with lower sleep duration among a sample of adolescents and young adults.” They cited the high caffeine content of pre-workout supplements as the contributing factor.
Should You Take Pre-Workout If You Don’t Sleep Well?
THE RESEARCHERS RECOMMENDED that health care providers advise adolescents and young adults, particularly athletes, to avoid consuming pre-workout supplements 12 to 14 hours before bedtime.
And, as Men’s Health has previously reported, there is no need for anyone under the age of 18, even athletes, to take a pre-workout supplement. That’s due to the risks of high levels of caffeine, but also the other ingredients you find in many pre-workout supplements: Panax ginseng, taurine, deer-antler velvet, and so many more. Energy supplement researchers are concerned about how caffeine may interact with these added ingredients in high amounts.
What’s also not great is that any of the potential gains you derive from a caffeine-enhanced workout might never develop of you’re suffering from a lack of sleep. The research and experts agree that a good night’s rest is critical to reap the benefits of exercise.
Paul Kita is a Deputy Editor at Men’s Health, where he has covered food, cooking, nutrition, supplements, grooming, tech, travel, and fatherhood at the brand for more than 15 years. He is also the author of two Men’s Health cookbooks, Guy Gourmet and A Man, A Pan, A Plan, and the winner of a James Beard Award.
