Can Pre-Workout Supplements Cause Kidney Stones?

Posted by Alerna Kidney Health on

  • Use pre-workout supplements occasionally, especially for intense workouts or energy boosts, to avoid tolerance and potential kidney strain.
  • Prioritize kidney health by being mindful of pre-workout supplement ingredients. Watch for excessive caffeine, proprietary blends, and ingredients that might impact your kidneys, making informed choices that align with your well-being.
  • Seek medical advice if you have kidney issues, underlying conditions, or suspicions of kidney stone risk before incorporating supplements. Prioritize long-term well-being by collaborating with healthcare professionals to align your fitness journey with your health goals.
  • Explore supplements like potassium citrate, which can elevate urinary citrate levels and potentially aid in preventing kidney stone formation, offering a kidney-friendly approach to pre-workout nutrition.

Pre-workout supplements have gained quite a reputation in the world of fitness and health. Promising improved performance, energy, and endurance, these supplements have become a staple for many athletes and gym enthusiasts. However, it's essential to consider their potential impact on our kidneys, one of the most vital organs responsible for filtering out waste and maintaining our internal balance.

Let's delve into pre-workout supplements, their ingredients, and their potential effects on kidney health while exploring natural alternatives that can help you achieve your fitness goals without putting your kidneys at risk.

What's in a Pre-Workout Drink?

Pre-workout supplements are designed to provide an energy boost, enhance focus, and improve endurance during exercise. They typically come in the form of powders or drinks that are consumed before a workout session. These supplements often contain various ingredients to achieve their desired effects.

Pre-workout supplements have gained quite a reputation in the world of fitness and health. Image by Freepik

Common Ingredients of Pre-Workout Supplements

Pre-workout drinks usually include a blend of the following ingredients:1

  1. Caffeine: Known for its energy-boosting properties, caffeine is a common ingredient in pre-workout supplements. It can improve alertness and reduce perceived effort during exercise.
  2. Creatine: This compound helps increase ATP production in muscles, enhancing short bursts of energy and strength.
  3. Beta-Alanine: It helps delay muscle fatigue by reducing lactic acid buildup during intense exercise.
  4. L-Arginine: This amino acid is believed to boost blood flow and nutrient delivery to muscles.
  5. Branched-Chain Amino Acids (BCAAs): BCAAs are essential for muscle protein synthesis and can aid in reducing muscle breakdown during exercise.
  6. Vitamins and Minerals: Pre-workout supplements often contain vitamins and minerals like B vitamins, which affect energy metabolism.

Why Do Athletes and Gym Enthusiasts Use Them?

The allure of pre-workout supplements lies in their promise to enhance physical performance. Athletes and gym enthusiasts use these products to experience improved energy levels, increased focus, and reduced muscle fatigue. The ingredients in pre-workouts are carefully selected to support these desired effects.

Can Pre-Workout Cause Kidney Stones?

One concern that has emerged regarding pre-workout supplements is their potential connection to kidney stones. Kidney stones are small, hard mineral deposits that can develop in the kidneys. While the link between pre-workout supplements and kidney stones has yet to be fully established, certain ingredients in these supplements might raise some concerns.

Creatine: An ingredient to look out for.

Key Ingredients to Watch

When exploring the potential impact of pre-workout supplements on kidney health, it's essential to pay attention to certain key ingredients. While not all pre-workout supplements are harmful to the kidneys, there are specific components that warrant closer scrutiny. Here are two elements to keep an eye on:

  1. Creatine: Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized by the body. It's a popular ingredient in many pre-workout supplements because it enhances short bursts of energy and muscle strength.

    Although generally safe in moderate amounts2, excessive creatine consumption can strain the kidneys and potentially increase the risk of kidney stones. Those with existing kidney issues or a history of kidney disease should exercise caution when using supplements containing this ingredient.

  2. Caffeine: Caffeine is known for its energy-boosting effects, and while caffeine consumption in moderation can provide a temporary energy lift, excessive intake can have implications for kidney health.

    Caffeine is a diuretic, which can increase urine production and lead to dehydration if not balanced with adequate fluid intake. To mitigate this risk, staying well-hydrated when using pre-workout supplements containing caffeine is crucial.

It's important to note that the potential risks associated with these key ingredients are often related to excessive consumption. When used responsibly and in moderation, creatine and caffeine can provide valuable benefits for enhancing workout performance.

Precautionary Measures: Using Pre-Workouts Safely

To enjoy the benefits of pre-workout supplements while safeguarding kidney health, consider these precautions:

  1. Stay Hydrated: Adequate hydration is crucial, especially when consuming caffeine-containing supplements. Proper hydration can help prevent kidney stone formation.
  2. Follow Recommended Dosages: Stick to the recommended serving size of your chosen supplement. Avoid overconsumption to prevent undue stress on the kidneys.
  3. Balance Diet: A balanced diet rich in fruits, vegetables, and whole grains can support kidney health.
  4. Cycle Your Usage: Rather than relying on pre-workout supplements every single workout, consider using them strategically when you need an extra energy boost or for particularly intense workouts.

Pre-workout supplements can be a valuable tool to enhance your workout experience, but they should be approached with mindfulness and care.

Dos and Don'ts When Choosing a Pre-Workout

Always check the ingredients of pre-workout supplements. Image by Freepik

When selecting a pre-workout supplement, your choices can impact your workout performance and kidney health. Follow these essential dos and don'ts to make informed decisions:

Dos:

  1. Read Labels: Carefully review ingredient lists for transparency on what's included and in what amounts.
  2. Transparency Matters: Choose products from trustworthy brands that disclose their practices and testing.
  3. Moderate Caffeine: Opt for pre-workouts with reasonable caffeine content to prevent strain on your kidneys.3
  4. Nutrient Variety: Prioritize supplements with vitamins, minerals, and amino acids for holistic benefits.
  5. Third-Party Tested: Select supplements that have undergone third-party testing for quality assurance.

Don'ts:

  1. Proprietary Blends: Steer clear of blends that hide ingredient amounts, making it hard to gauge effects.4
  2. Ignore Serving Sizes: Stick to recommended servings to prevent adverse effects and kidney strain.
  3. Excess Caffeine: Avoid supplements with excessive caffeine, which can lead to dehydration and kidney stress.
  4. Personal Sensitivities: Check for allergens or sensitivities that might trigger adverse reactions.
  5. Skip Professional Advice: Consult a healthcare professional before trying a new supplement, especially with kidney concerns.

Your pre-workout decision should balance fitness aims with kidney health. Following these guidelines allows you to choose wisely, promoting performance without compromising your well-being. Every individual is unique, so adapt these tips to your situation and seek professional guidance when necessary.

Kidney-Friendly Substitute For Pre-Workout

Coconut water is a great hydration alternative. Image by Freepik

Exploring kidney-friendly pre-workout drink alternatives is a smart move for health-conscious individuals seeking to optimize their workout performance while keeping their kidneys in top shape.

These natural alternatives provide the energy and hydration your body needs without potentially compromising your kidney health. Let's delve into some fantastic options that align with your wellness goals:

  1. Coconut Water: The Hydration Hero

    Coconut water, often called nature's sports drink, is a fantastic pre-workout hydration choice. Its natural sugars provide an energy boost without the excessive sugar content in many commercial sports drinks.

  2. Herbal Infusions: Customize Your Blend

    Herbal infusions, such as chamomile, mint, or hibiscus tea, offer a soothing and hydrating pre-workout option. These caffeine-free beverages provide various potential health benefits, from relaxation to digestion support. Adding a touch of honey for a hint of natural sweetness can elevate the flavor without compromising your kidney health.

  3. Fresh Fruit Smoothies: Nutrient-Rich Goodness

    Crafting your fresh fruit smoothies allows you to tailor your pre-workout drink to your taste and nutritional needs. Blend fruits like berries, bananas, and oranges with a source of healthy fats like avocado or a dollop of nut butter.

  4. Potassium Citrate Solution: Kidney Health Support

    Potassium citrate5, available in supplement form, can be a valuable addition to your pre-workout routine. This compound supports kidney health by raising urinary citrate levels and helps prevent kidney stone formation.

By including these kidney-friendly alternatives in your pre-workout routine, you can enjoy the benefits of enhanced energy and performance while nurturing your kidney health. Remember that caring for your body from the inside out is the key to achieving sustainable fitness goals.

How Often Should You Take Pre-Workout Supplements?

The frequency of pre-workout supplement consumption should be tailored to your individual needs and tolerances. Unlike a daily staple, pre-workout supplements are used occasionally and strategically to enhance specific workouts or situations. Reserve them for moments when you seek an additional energy surge or embark on high-intensity training sessions.

Using pre-workout supplements in moderation prevents your body from developing a tolerance to their effects, ensuring they remain effective over time. This approach also reduces the risk of potential kidney strain or other adverse reactions associated with excessive supplement use. Instead of relying on these supplements daily, harness their benefits when they contribute most to your workout goals and well-being.

Can Other Supplements Contribute to Kidney Stones?

Beyond pre-workout supplements, it's essential to consider the broader spectrum of supplements you might be incorporating into your routine. Among these, potassium citrate stands out for its potential to positively impact kidney health. Research has indicated that potassium citrate can elevate urinary citrate levels, a factor known to inhibit kidney stone formation. 

Find out how Potassium Citrate can help with your kidney health

 

When evaluating other supplements, it's wise to consider their impact on kidney health, especially if you're already prone to kidney stone development or other renal concerns.

Listen to your body. Image by Freepik

Listening to Your Body: When to Take a Break

Your body is a remarkable communicator, and it's crucial to heed its messages. After using a pre-workout supplement, attentively monitor how your body responds. If you encounter any adverse effects, discomfort, rapid heart rate, dizziness, or gastrointestinal issues, it's advisable to cease using the supplement immediately.

Taking a break is not a sign of weakness but a demonstration of responsibility toward your health. Prioritize your well-being over the desire for an energy boost. Your body's signals guide your fitness journey; by listening closely, you're empowered to make the right choices for your body and performance.

When to Seek Medical Advice?

Prioritizing your health means knowing when to reach out to a healthcare professional, especially in the context of pre-workout supplements and kidney health:

  1. Existing Kidney Issues: If you have kidney problems or a history of kidney stones, consult a professional before using supplements.
  2. Underlying Conditions: For those with health issues like diabetes or heart disease, expert advice is crucial to ensure safe supplement use.
  3. Adverse Reactions: Seek help if you experience negative reactions after supplement use, like rapid heart rate or nausea.
  4. Regular Check-ups: Periodic health assessments let professionals assess your overall health and guide supplement decisions. Professionals offer tailored advice based on your unique health profile, ensuring safe choices.
  5. Long-Term Well-being: Your health is a priority. Consulting a professional ensures your fitness journey contributes positively to it.

Seeking medical guidance empowers you to make informed choices that enhance your fitness journey without compromising your health. Collaboration with professionals ensures your efforts align with your well-being goals.

Conclusion

In conclusion, pre-workout supplements can be a valuable tool in your fitness journey, but it's crucial to be mindful of their ingredients and potential impact on kidney health. By making informed choices, staying hydrated, and opting for kidney-friendly alternatives, you can achieve your fitness goals while prioritizing the health of your kidneys. Always remember that your well-being is at the heart of your fitness journey.

Pre-Workouts and Kidney Stones: FAQs

Can pre-workout affect kidney?

Pre-workout supplements, especially those with excessive caffeine or certain ingredients, especially in protein shakes, have the potential to impact kidney health. It's crucial to choose supplements wisely and consult a healthcare professional if you have kidney concerns.

Can preworkout cause kidney stones?

While not all pre-workouts directly cause kidney stones, some ingredients can potentially contribute to stone formation, especially in individuals prone to kidney issues. Moderation and attention to ingredient choices are key.

Is it better to avoid pre-workout?

It's not necessary to completely avoid pre-workout supplements, but a balanced approach is recommended. Opt for kidney-friendly ingredients, stay hydrated, and consult healthcare professionals if you have pre-existing health conditions.

Who should not use pre-workout?

Individuals with pre-existing kidney problems, heart issues, diabetes, or sensitivities to certain ingredients should exercise caution when using pre-workout supplements. Consulting a healthcare professional before use is advised.

Medical Disclaimer:

The information provided in this article is for educational and informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider before starting any new dietary supplement, especially if you are pregnant, nursing, have a medical condition, or are taking other medications. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

References:

  1. Jagim AR, Harty PS, Camic CL. Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements. Nutrients. 2019 Jan 24;11(2):254. doi: 10.3390/nu11020254. PMID: 30678328; PMCID: PMC6413194. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413194/
  2. Akbari HA, Ghram A, Knechtle B, Weiss K, Ben Saad H. Effect of creatine supplementation on kidney stones recurrence in an athlete: a case report. Tunis Med. 2022 juin;100(6):477-480. PMID: 36206067; PMCID: PMC9585689. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9585689/
  3. Goldstein ER, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, Taylor L, Willoughby D, Stout J, Graves BS, et al. International Society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr. 2010;7(1):5. doi: 10.1186/1550-2783-7-5. https://pubmed.ncbi.nlm.nih.gov/20205813/
  4. Harty PS, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. J Int Soc Sports Nutr. 2018 Aug 8;15(1):41. doi: 10.1186/s12970-018-0247-6. PMID: 30089501; PMCID: PMC6083567. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6083567/
  5. Fabris A, Lupo A, Bernich P, Abaterusso C, Marchionna N, Nouvenne A, Gambaro G. Long-term treatment with potassium citrate and renal stones in medullary sponge kidney. Clin J Am Soc Nephrol. 2010 Sep;5(9):1663-8. doi: 10.2215/CJN.00220110. Epub 2010 Jun 24. PMID: 20576821; PMCID: PMC2974409. https://pubmed.ncbi.nlm.nih.gov/20576821/
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