![]() Two additional ingredients in many pre-workout supplements are beta alanine and niacin (vitamin B3).īeta alanine is an amino acid that reduces acidity in your muscles during exercise, which may help you sustain your workout for slightly longer.ĭosed at 4–6 g per day, it has been shown to increase exercise performance and reduce fatigue in high intensity exercises lasting 1–4 minutes ( 9, 10). The easiest way to avoid mild side effects from creatine is to take smaller daily doses instead of doing a loading phase. This is mainly due to increased water retention in your muscles ( 7). Notably, it may be difficult to avoid moderate weight gain while taking creatine. However, this option would increase muscle creatine content more gradually, meaning it will take longer to experience benefits for exercise performance ( 7). This method provides rapid benefits - but has a higher potential to cause some anecdotal side effects, like digestive issues and bloating ( 7).Īlternatively, you can take a single daily dose of 3 g for 28 days. However, higher doses may be recommended in some cases ( 7). You can reduce any adverse symptoms by ensuring proper dosing.Ĭreatine is typically dosed with a loading phase of 5 g, four times per day for 5–7 days, followed by a 3–5-g daily maintenance dose. Ways to reduce side effectsĭespite these side effects, creatine has been shown to be exceptionally safe ( 7, 8). While there are anecdotal reports of other side effects - including digestive issues, dehydration, and muscle cramps - these have not been observed in clinical studies ( 7). The most common side effect associated with creatine is weight gain, which may be due to water retention. While it’s most often part of a pre-workout supplement, creatine can also be taken on its own. It has been shown to increase high intensity exercise capacity and lean body mass gains from exercise ( 7). If you experience side effects, try a smaller dose to see how your body reacts.Īnother popular ingredient in many pre-workout formulas is creatine. You’ll find caffeine in most pre-workout supplements, but this stimulant can cause jitteriness, anxiety, and an increased heart rate. Of course, you can also choose pre-workout supplements without any caffeine. Remember that it’s best to avoid caffeine for at least 6 hours before bed to help prevent sleeplessness, according to some older research ( 6). The best way to reduce side effects is to start with a small dose of a caffeinated pre-workout supplement, slowly increasing your dosage to see what you can tolerate. Ways to reduce side effectsĬaffeine dosing is very individualized, as some people tolerate it better than others. In comparison, 1 cup, or 240 milliliters (mL), of coffee contains only 95 mg ( 5). Serving sizes typically range from 0.35–1 ounce (oz), or 10–30 grams (g). What’s more, many pre-workout supplements pack high amounts - up to 500 milligrams (mg) of caffeine per serving. These include insomnia, nausea, increased heart rate, headaches, anxiety, and jitteriness or restlessness ( 4). Nonetheless, caffeine has several potential side effects, especially if you consume too much. In theory, caffeine allows you to get more out of a given workout. This stimulant has been shown to increase muscle strength and output during exercise while reducing fatigue ( 1, 2, 3). GNC now offers more than 65 products from Bucked Up ® across categories like pre-workout, protein and other performance solutions.Caffeine is one of the primary ingredients in many pre-workout supplements. ![]() We're pumped for GNC consumers' feedback and reaction as we introduce this to the market." "This pre-workout isn't your average – it's comprised of an incredible formulation designed specifically to build strength, endurance, and crush goals. "Our partnership with GNC is really important and their commitment to consumers is a big part of why we decided to exclusively launch Mother Bucker there," said Ryan Gardner, Owner, Managing Partner, CEO, Bucked Up ®. With this launch, GNC is continuing to build out its performance category with top-notch products that fuel results and deliver on consumer needs. We're excited to bring this powerful pre-workout to our most intense and committed athletes to give them unmatched strength and energy to power through intense workouts." "Mother Bucker is not just setting the bar for pre-workouts … they're crushing it. "Being able to launch Bucked Up ® Mother Bucker exclusively at GNC is a huge win for our consumers," said Kevin Maloberti, VP, Merchandising, GNC.
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