Is It Safe to Mix Pre-Workout with Energy Drink? (Ingenius)

It's not safe to mix pre-workouts with energy drinks because too much caffeine content can be harmful to your health. Let's examine the details:

Too Much Caffeine

A pre-workout energy drink has high caffeine levels. A 250ml can of energy drink contains about 80-100mg of caffeine, depending on the brand.

Once ingested, it is rapidly absorbed, reaching peak levels within an hour. Its stimulating effects can last for hours depending on a person's metabolism.

Now, pre-workout supplements also have a high dose of caffeine, around 150-300mg per serving which is equivalent to three cups of coffee as per WebMD [1].

Mixing pre-workouts with an energy drink results in a drink combo loaded with more caffeine than is recommended which might cause some adverse effects on your fitness and general health.

Personally, I try not to go overboard with my caffeine consumption because I tend to encounter symptoms such as jitteriness. Similarly, a few of my clients have mentioned experiencing agitation when they consume excessive amounts of caffeine.

Research published on the NIH website shows that even caffeine-sensitive people may experience the same symptoms with a modest intake [2].

Additionally, over-reliance on caffeine might also cause anxiety and mood swings, especially when the effects wear off.

“In general, caffeine will begin to affect the body if there are more than 15 milligrams per liter (mg/L) in the blood. A concentration of 80 to 100 mg/L can be fatal.”

- Claire Sissons, Health Writer for Medical News Today

It may be challenging to get adequate restorative sleep if you consume too much caffeine.

Caffeine seems to lengthen the time it takes to fall asleep. Additionally, it can result in less overall sleep, particularly for the elderly as per studies published in the National Library of Medicine (NLM)[3].

Caffeine laxative properties have been linked to the secretion of gastrin, a hormone that the stomach generates and accelerates colonic action.

Caffeine encourages bowel movements by enhancing peristalsis (the spasms that transport food down your digestive tract).

This indicates that excessive caffeine consumption may cause watery stool or even diarrhea in specific individuals as shown by studies on NLM [4].

If you're thinking about ditching high-caffeinated energy drinks, try a caffeine-free pre-workout.

Related Article: Pre-Workout vs Caffeine Pills

When mixing pre-workouts with energy drinks, watch out for these ingredients as they can have adverse health effects.

Ginseng

Energy drinks contain the natural plant ginseng. Consuming high doses of this compound can lead to digestive problems, anxiety, and insomnia.

As per WebMD, other negative effects of ginseng use include headaches, vertigo, and heartburn [8].

I always advise my clients to avoid ingesting it in large amounts because of its strong stimulant effect when mixed with caffeine.

While mixing pre-workouts with energy drinks poses many health risks, here are safer alternatives with which you can combine your powdered supplements.

1. Water: Scoop your pre-workout, add to water, and shake or stir well until everything dissolves.
2. Smoothies: A pre-workout energy drink combined with nutritious food such as a banana or strawberry helps lessen some undesirable side effects when exercising.
3. Fruit Juice: If you're groggy, the natural sugars in fruit juice can give you a rapid boost in energy levels.
4. Food: To fuel your workout, it's essential to have a snack or meal loaded with high protein and carbohydrate nutrition like protein bars, Greek yogurt, and almonds.

Additionally, you can also opt for natural pre-workout alternatives altogether such as beetroot juice and green tea.

I've personally used them to get that kick in my workouts and although they were not as potent as some of the pre-workouts I've used, I did feel a boost in my energy levels and endurance compared to when I was not on any supplement.