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Pre-Workouts on an Empty Stomach: Is It Safe? Side Effects?

by Nader Qudimat
Updated June 13, 2023

The quick answer is yes, taking a pre-workout on an empty stomach is fine. 

Most people have two windows to exercise, with one being in the early morning between 5-7 am before work or 4-7 pm after work. 

Training in the early morning makes it challenging to eat a meal before the gym.

This makes it more tempting to just take a pre-workout and head straight to the gym. 

So if you're wondering if you can take a pre-workout on an empty stomach in the early morning, or afternoon, the answer is yes you can. 

We'll dive deeper into the answer with this article. 

Can you take pre-workout on an empty stomach?

Yes, this is completely safe although you should consider a few things first. 

When you're taking a pre-workout on a stomach that has some food in it, the pre-workout may take longer to take full effect. 

On a completely empty stomach, a pre-workout will generally hit much harder and faster.

With an empty stomach, you'll be absorbing most of the ingredients much more efficiently.

Some people prefer to have some food in their stomach when taking a pre-workout so it's completely fine either way.  

Be careful and avoid dry scooping your pre-workout

Should you take pre-workout on an empty stomach?

We recommend that you do this as some ingredients are better absorbed on an empty stomach. 

Pre-workouts are designed to be consumed on an empty stomach, but some people may prefer to have some food which is fine. 

Without food in your stomach, you're ensuring you're absorbing the pre-workout ingredients as much as possible at a fast rate. 

Is it safe to take a pre-workout on an empty stomach?

It is safe to take a pre-workout on an empty stomach but some people may experience some downsides. 

Since pre-workouts hit much harder on an empty stomach, you may experience a little bit of a crash but this mostly depends on the ingredients used. 

Pre-workouts contain stimulants and these can vary in how fast they can deliver energy. 

There are also digestive issues but this is normal when consuming caffeine, along with other stimulants, which can all cause forced bowel movements. 

Some people report having diarrhea after consuming pre-workout but this is rare.

This can also happen when consuming high dosages of creatine. 

If the high energy or jitters bother you, then try a pre-workout with theanine or with a lower dosage of caffeine.

What's the best way to take pre-workouts on an empty stomach?

Pre-workouts should be mixed in at least 8 ounces of water, even more, if it contains creatine or glycerol. 

The reason is that ingredients like those require increased water intake, so you would be getting less of an effect if you're dehydrated. 

It doesn't matter if you have a completely empty stomach or not, hydration is a must. 

Give yourself at least 20 minutes before starting training to ensure you're getting the most out of the ingredients and so they can be absorbed fully. 

FAQ

Can I take pre-workout supplements on an empty stomach?

Yes, it is completely safe to take pre-workout supplements on an empty stomach. However, the effects may be more intense due to faster absorption of the ingredients.

Should I take pre-workout supplements on an empty stomach?

It is recommended as some ingredients are better absorbed on an empty stomach. However, if you prefer to have some food before taking your pre-workout, that's fine too.

Are there any side effects of taking pre-workout on an empty stomach?

Some people may experience a crash or digestive issues, such as forced bowel movements, due to the stimulants in pre-workouts. These effects are more pronounced when taken on an empty stomach.

What's the best way to take pre-workouts on an empty stomach?

Pre-workouts should be mixed with at least 8 ounces of water, or more if it contains creatine or glycerol. Allow at least 20 minutes for absorption before starting your workout.

Will I lose my gains if I take pre-workout on an empty stomach?

No, taking pre-workout on an empty stomach won't affect your gains as long as you meet your calorie intake for the rest of the day.

Can I eat my pre-workout meal at night if I plan to train early in the morning?

Yes, you can have your pre-workout meal at night if you plan to train early in the morning, especially if you're tight on time.

Bottom Line

If you're wondering if you can use your pre-workout on an empty stomach, you now know that you can do so safely.

Taking a pre-workout on an empty stomach is completely fine and you won't "lose your gains", as long as you get your calories in during the rest of the day. 

You can even eat your pre-workout meal at night if you plan to train early in the morning if you're tight on time. 

I personally train on a completely empty stomach, fasted state, sometimes first thing in the morning and I still struggle to lower my weight.

Try and test out the timing with your pre-workout and see how it affects you.

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

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