Can Pre-Workout Cause Kidney Stones? (+ Prevention Tips)

From my professional experience in pathology, I've seen numerous cases of kidney stones and understand the severe pain they cause.

According to the Mayo Clinic, a kidney stone flare-up comes with several intense symptoms, including severe, sharp pain in the back or side, a burning feeling when urinating, frequent urination, fever and chills, bloody urine, nausea, vomiting, and cloudy or odorous urine [4].

Drawing from both my extensive academic background in medicine and firsthand observations in the lab, I've identified six key strategies to prevent kidney stones, which I often share with my colleagues and those I advise in fitness and health matters:

1. Drink water. Avoiding dehydration is one of the best preventative measures you can take. The standard advice is to drink 2-3 quarts or 8–12 cups of liquid per day and to avoid sugary drinks like soda and juices [5].
2. Drink coffee. Besides its many health benefits, coffee seems to reduce the formation of “stones” in the kidneys [6].
3. Avoid high-oxalate foods. Reduce intake of oxalate, a naturally occurring chemical in foods like rhubarb, spinach, some berries, chocolate, beets, wheat bran, and some nuts, as calcium oxalate is the most common type of kidney stone.
4. Control your protein intake. A high amount of animal protein can contribute to the problem. Eating animal protein like eggs, beef, fish, poultry, and cheese can offer other health benefits; keep the amount moderate.
5. Reduce salt. High sodium (salt) means more calcium in your urine, increasing the likelihood of a kidney stone outbreak.
6. Manage your weight. Being overweight contributes to many health conditions, including kidney stones. Some pre-workout supplements might help you with weight loss.

According to a study by the Journal of the International Society of Sports Nutrition, pre-workout supplements can significantly improve exercise performance, including increased endurance and focus during workouts [7].

I advise patients and fitness enthusiasts to meticulously read ingredient labels and adhere strictly to the manufacturer’s dosing guidelines to maximize the benefits and minimize the risks of these supplements.

Here are some useful tips: 

• Avoid proprietary blends; these conceal just what ingredients and amounts are in the supplement; you need to know what you are putting in your body.
• Avoid artificial sweeteners; consuming them offers no added health benefit [8].
• Avoid supplements with complicated chemical substances used as additives and fillers.

The takeaway is to pick a supplement with a short list of natural ingredients that will work with your body and not add calories or a health gamble with potentially harmful or banned substances.