Pre Workouts Safe for Pregnancy

Preworkout safe for pregnancy? These are the ingredients to avoid while pregnant. Hidden preworkout ingredients

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Can you take preworkout while pregnant? If you’re pregnant and trying to stay fit, you may find that an extra boost of energy helps you get in the mood to workout.

How can I get energy for working out while pregnant? Pre workout pregnancy questions are becoming increasingly popular. That’s because preworkout brands offer promises to increase your athletic performance and boost your energy. Some brands even include ingredients to aid muscle recovery and building lean muscle mass.

Is pre workout safe during pregnancy? Pre workouts can be a great way to boost your energy but may contain ingredients that are not safe for pregnant women. You are probably in need of more energy now than ever. However, pregnant women can safely meet their fitness performance needs through complete nutrition. Read on to learn more about whether preworkout when pregnant is safe.

Pre Workout When Pregnant Ingredients to Avoid

Keep in mind that there are no set ingredients that a preworkout manufacturer must include in their products. However, many pre workout brands do have similarities. Here are the ingredients that you may find in popular pre workout brands.

Caffeine

Caffeine is an ingredient that is typically found in most pre workout supplements. It’s an energy booster that is designed to lift your mood so you’ll feel ready to exercise. While caffeine isn’t completely off limits while pregnant, the American Pregnancy Association recommends that pregnant women avoid consuming caffeine as much as possible. [1] Recent research indicates that there is no safe level of caffeine to consume during pregnancy. [2]

The typical preworkout supplement contains around 250 mg of caffeine in a single serving. This is already over the daily recommended consumption amount of caffeine.

Despite the fact that there are no-caffeine preworkouts on the market, these brands often use other ingredients, such as herbal extracts, to provide that energy boost. These are also harmful to consume during pregnancy or breastfeeding. As a result, no-caffeine preworkouts are not an automatic solution for a pregnancy safe pre workout.

Creatine

Creatine is a preworkout ingredient that is added to help aid in muscle recovery while increasing your energy, strength, and lean body mass. Creatine is safe for most healthy adults. However, its effects on pregnant women are largely unknown. [3] The same goes for other supplemental amino acids, such as beta-alanine, citrulline, tyrosine, and taurine, that are also commonly found in many pre workouts.

Branched-chain amino acids (BCAAs) 

BCAAs are essential nutrients that include isoleucine, leucine, and valine. BCAAs are commonly added to preworkout supplements. They stimulate the building of protein for muscles and have the potential to reduce muscle breakdown. [4] They should be avoided by pregnant and breastfeeding women because they cause abnormal placental and fetal growth. [5]

Green Tea

Green tea is an ingredient that is included in some preworkouts to help boost energy because it contains caffeine. While green tea is considered safe to drink during pregnancy because it contains much less caffeine than coffee, it still contains caffeine. [6] If you want to avoid caffeine consumption during pregnancy, green tea should also be avoided. 

Vitamins

Some preworkout supplements contain vitamins. If you are also taking prenatal vitamins as recommended during pregnancy, using a preworkout supplement could lead to overdose.  For example, consuming too much vitamin B12 during pregnancy can lead to developmental disorders in children. [7] Excess vitamin A increases the risk of malformations of the fetus’ central nervous and cardiovascular systems and may cause spontaneous abortion. [8]

Herbal Extracts

Herbal extracts are a common additive in preworkouts. These additives may have not been thoroughly studied for their effects during pregnancy. Ashwagandha [9], licorice root [10], and rhodiola rosea [11] are examples of herbal extracts that are not recommended during pregnancy or breastfeeding because they can cause serious complications.

Hidden Ingredients

Keep in mind that pre workouts may also include ingredients not mentioned on the ingredients list. The United States Food and Drug Administration (FDA) does not regulate or inspect dietary supplements. [12] While testing is done by third-party labs to ensure quality, dietary supplements are not FDA-approved. Nor are they reviewed by any company to ensure that they are a safe pre workout for pregnancy. 

Can You Take Preworkout While Pregnant?

Pregnancy preworkout is it safe? Overall, whether pre workout safe for pregnancy or not, depends on the ingredients. Some brands are created with natural ingredients and low caffeine levels. To stay on the safe side, consult with your doctor before you try any dietary supplement while pregnant. This includes preworkout for pregnant woman.

It’s best to keep in mind that instead of worrying about safe pre workout while pregnant, you can always skip them. Consider waiting until you’re done with pregnancy and breastfeeding and ready to return to your normal pre-pregnancy pre workout supplementation routine. Staying fit while pregnant is never easy, but a healthy, balanced diet can provide the nutrients and energy that you need.

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References:

  1. https://americanpregnancy.org/healthy-pregnancy/is-it-safe/caffeine-and-pregnancy/
  2. https://ebm.bmj.com/content/26/3/114
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4007139/
  4. https://www.webmd.com/vitamins/ai/ingredientmono-1005/branched-chain-amino-acids
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7178017/
  6. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171917/nutrients
  7. https://publichealth.jhu.edu/2016/too-much-folate-in-pregnant-women-increases-risk-for-autism-study-suggests
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470929/
  9. https://www.nccih.nih.gov/health/ashwagandha
  10. https://www.sciencedirect.com/science/article/pii/S2405844021013438#bib18
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470610/
  12. https://www.fda.gov/news-events/rumor-control/facts-about-dietary-supplements#:~:text=Fact%3A%20Vitamins%2C%20minerals%2C%20herbs,subject%20to%20regulation%20as%20drugs.

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