Pre-Workout and Alcohol, The Risks Explained by a Dietitian

The best pre-workouts are designed to give you a boost in energy, sharpen your mental focus, and kick your athletic performance up to the next level. They can certainly be a valuable tool in reaching your fitness goals. But when alcohol enters the picture, things can get a little messy.

Alcohol acts as a depressant and can interfere with your pre-workout in a variety of ways. It messes with your judgment and slows down many bodily functions, not just holding you back from reaching your goals but also putting you at an increased risk of injury.

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In this article, we’ll dive into the effects of both pre-workout and alcohol and shed light on the potential health risks that come with mixing the two. We’ll cover much of what you need to know to enjoy both safely and maximize your training.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Effects of Pre-Workout

Pre-workout supplements have become a staple for many athletes who want to step up their training. Just as their name suggests, pre-workouts are taken before exercise to boost energy levels, improve strength, increase endurance, and enhance your focus.

Pre-workout side effects may include:

• Jitters¹
• A tingling sensation (due to beta-alanine²)
• Heart palpitations¹
• Digestive problems (due to the presence of artificial sweeteners/sugar alcohols³)
• Headaches (especially if pre-workout contains citrulline⁴)
• Trouble sleeping or insomnia¹

Common Pre-Workout Ingredients

While ingredients may vary by brand, the best pre-workout ingredients (i.e. those that you should expect to find in your average pre-workout) are:

• Caffeine: Caffeine is a stimulant¹ used in many pre-workout supplements. It activates the central nervous system, which helps increase your energy and focus and improve your physical performance.
• Glucose: Glucose is a carbohydrate, the human body’s primary energy source. Since our bodies rely on carbohydrates for energy during our workouts, it’s essential that we consume easily digested carbs before physical activity.
• Electrolytes: Electrolytes play a critical role in many biological processes, including muscle function and hydration. We lose electrolytes through sweat, so many pre-workouts include the minerals in their formulas to help maintain our stores.
• Amino acids: Many pre-workout supplements contain a blend of amino acids⁵ formulated to improve blood flow, reduce muscle fatigue, and improve exercise performance. These amino acids may include citrulline, beta-alanine, and leucine, among other branched-chain amino acids (BCAAs).
• Creatine: In addition to other amino acids, some pre-workout formulas include creatine monohydrate, specifically. Creatine can be created in the liver, kidneys, and pancreas and is found in many animal foods. In addition, the amino acid has been shown to enhance physical performance,⁶ especially during high-intensity, short-duration workouts like powerlifting.

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Effects of Alcohol

Alcohol can have short-term and long-term effects⁷ on the body. While you may not feel its effects right away, its impact starts when you take the first sip of your alcoholic beverage.

Pre-Workout and Alcohol: Do They Mix?

To keep it simple—mixing pre-workout supplements with alcohol is not a great idea. But let’s break it down and find out why.

Pre-workout supplements are all about giving you that extra boost before you hit the gym. They typically include ingredients like caffeine to amp up your energy and focus. Alcohol, on the other hand, acts as a depressant that can slow down your system and mess with your brain and body coordination. So, when you mix the two, you’re throwing conflicting signals at your body and negating any potential benefits that your pre-workout may offer.

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Mixing your pre-workout with alcohol can also impair your decision-making skills and reaction time, increasing your risk of injury. Furthermore, you may experience electrolyte imbalances, leading to dehydration, muscle cramping, low blood pressure, and reduced muscle recovery.

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Bottom line: Both myself (a registered dietitian nutritionist) and Bob Iafelice, P.h.D (registered dietitian, supplement expert, and GGR nutrition consultant) agree you should skip the mix and enjoy them separately and safely for better results.

Side Effects of Mixing Pre-Workout and Alcohol

Mixing your pre-workout supplement with alcohol can cause significant side effects. Pre-workout drinks often contain stimulants like caffeine and other ingredients that increase your heart rate and blood flow to boost your energy and enhance your athletic performance.

On the flip side, alcohol is a depressant that brings contrasting effects. The Centers for Disease Control and Prevention⁹ caution against mixing caffeine and alcohol as caffeine can mask the effects of alcohol, giving you a distorted feeling of alertness.

Drinking alcohol with your pre-workout supplement can also lead to the following:

• Heightened stress on the cardiovascular system
• Changes in heart rate or blood pressure
• Dehydration
• Fatigue and dizziness
• Impaired cognitive function
• Poor reaction time, coordination, and balance
• Reduced physical performance
• Increased risk of injury

Additionally, alcohol consumption after your workout may negatively affect the muscle protein synthesis¹⁰ needed for muscle recovery and growth. While it’s possible to enjoy a pre-workout supplement and an alcoholic beverage separately and safely, it’s best to allow some time between them. Ideally, allowing your body to recover before pouring your favorite cocktail is best.

Unfortunately, there isn’t a ton of scientific research out there regarding the best amount of time to wait before pouring a drink after your training. However, many experts suggest waiting at least one hour after your workout, and always make sure you rehydrate with water—after your workout but before you consume alcohol.

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Your certified personal trainer, registered dietitian, or doctor can help you make informed decisions based on your medical history and wellness goals.

Pre-Workout and Alcohol: Final Thoughts 

While pre-workout supplements and alcohol can be enjoyed independently of each other, safely in moderation, they should not be consumed together. Mixing pre-workout supplements with alcohol can have dangerous effects on your workout and overall health. Since the two drinks offer distinct side effects, each contrary to the other, it’s best to enjoy them separately.

Pre-workout supplements are formulated to increase your energy, while alcohol acts as a downer. It slows many of your systems and can impair your workout, putting you and others at risk for serious injury.

If you have questions about the effects that alcohol and pre-workout drinks have on your fitness goals, consider meeting with your doctor or registered dietitian.

• Pre-workout supplements are formulated to boost your energy and sharpen your focus before training.
• Many pre-workouts contain stimulants like caffeine.
• Alcoholic beverages can cause contrasting effects when compared to pre-workout supplements.
• Alcohol can slow your reaction time, affect your coordination, and put you at risk for injury during exercise.
• Mixing pre-workouts with alcohol can also cause dehydration and affect muscle growth and recovery.

Pre-Workout and Alcohol: FAQs

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

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