Does Pre-Workout Make You Poop

How do pre-workout supplements impact your bowel movements and is it a good idea to poop before you work out?

Okay, we’re talking about it.

Yes, everyone poops.

Whether it’s the highlight of your day or something you’re terrified to do in public, it certainly won’t be stopping anytime soon (at least, we hope not, or that’s a whole different issue!).

Your poop schedule and gut health are some of the best ways to determine whether your body is functioning optimally.

What Makes You Poop?

Everyone poops. They even wrote a book about it. But although it happens to the best of us, most are not keen on talking about our, ahem, toilet habits.

It’s a bit of a shame since gut health and what we’re eliminating from our bodies can tell us so much about ourselves and the way our bodies are functioning.

The brain-gut axis is an emerging field of study. Neuroscientists and dietitians alike are eager to better understand how the brain works in conjunction with the gut.

Pooping removes waste and toxins from your body. It helps maintain your electrolyte and water balance and stops the buildup of harmful substances in your body.

A healthy gut microbiome can also support your immune system.

Healthy stool that is easy to pass keeps your small intestines and large intestines in good condition. It also supports overall digestive health. Make sure to stay hydrated to keep your poop comfortable to pass and free from side effects.

People with digestive tract issues or other health conditions like celiac disease, lactose intolerance or colon cancer may find these impact their poop.

Although it doesn't directly help with weight loss, pooping can help you reduce gas and bloating.

The frequency, color, and consistency of your poop can vary. Factors like diet, hydration, and overall health can influence the way your poop looks, smells, or how difficult it is to pass.

Next time you find yourself on the toilet, take a check-in and see what your poop looks like. The less you think of it as “gross” and the more you associate good poops with good health, the happier your gut will be!

Why Does Pre-Workout Make You Poop?

It's not uncommon for some people to experience bowel movements or a strong urge to poop after consuming a pre-workout supplement. Why? There are a couple of reasons why this might happen:

Stimulants

Do you ever have the overwhelming urge to poop after your morning coffee? It’s the same phenomenon with pre-workouts here. Many pre-workout supplements on the market contain stimulants like caffeine. Caffeine stimulates the gastrointestinal tract and can lead to an increased urge to poop.

Changes in Blood Flow

When you work out, your blood flows away from the digestive system and towards your muscles. This can contribute to a feeling of needing to poop as the body prepares for physical activity.

Ingredient Sensitivity

Although you may not be allergic to your pre-workout some people can have ingredient sensitivities. Sometimes this manifests as gastrointestinal pain or discomfort. Yes, that includes the urge to poop.

Hydration

Did you get enough water with your pre-workout? Some supplements can dehydrate you. When your body gets dehydrated, your bowels can act up. Changes that can contribute to changes in bowel habits.

Exercise

It may not be the pre-workout, but the workout itself! Activities like jogging, for example, really jostle your body around.

Shaking things up can often give you the urge to go. In fact, the urge to poop is directly associated with moderate levels of exercise. Depending on when you took your pre-workout, what you may be attributing to the supplements could just be your workout itself.

Whether taking a supplement or just eating before you exercise, make sure you leave an adequate length of time for your body to digest or process whatever you’re taking in. For instance, it may be wise to wait half an hour between pre-workout and workout if you’ve got a sensitive stomach.

Which Ingredients in Pre-Workout Make You Poop?

If you suspect it’s the pre-workout that is having an impact on your stool, you’re probably wondering which ingredient— or combination of ingredients— is at fault.

After all, having the urge to go more often, although often healthy, can be a nuisance.

If your poop schedule is harming your gym schedule, you can consider removing some ingredients from your diet that may be bothering your colon.

Caffeine

This common ingredient is one of the key culprits known to stimulate the gastrointestinal tract. Caffeine can lead to far more frequent bowel movements. It can even have a laxative effect on some people. This means it increases the contraction of your intestinal muscles.

Amino Acids

Amino acids found in pre-workout supplements, especially beta-alanine, can sometimes give you a tingly feeling. This is called paresthesia. It can feel like an itch or tingle, especially noticeable on the skin. Although it doesn’t relate directly to your poop cycle, you could be mistaking this feeling for a digestive response (think stomach tingles).

How Do You Know if Your Poop is Healthy?

Healthy poop looks different for everyone! Here are a few considerations you should think about:

Color

Normal stool color is usually brown, but it can vary based on diet and other factors. Greenish or yellowish tints can sometimes be normal, especially if you've eaten certain foods. However, persistent color changes may warrant attention.

Texture

Healthy poop is usually soft-ish and has a sausage-like shape. It should come out easily without excessive straining, though this can depend on its size. Sometimes your poop may be more pellet-like, which can still keep it within the “normal” range. Diarrhea and constipation are signs that there might be some disruptions to your bowels.

Schedule

How often do you get the urge to go? Many of our bodies can seem to have a set poop schedule. For most people, anywhere from three times a day to three times a week can be normal. What's important is to establish a regular poop pattern for you.

Shape

Normal poop is usually smooth and relatively soft. That means it’s coming out without a struggle, passing through your intestines with few interruptions. Hard or lumpy poop may mean you’re constipated.

Smell

Yes, all poop has a smell. But if you notice anything unusual or more foul than it would typically be, you may want to take a second look at your diet or the supplements you’re including in your routine.

Keep in mind that it's normal for your bowel habits to vary occasionally. This can be due to factors like diet, hydration, the menstrual cycle, if applicable,  and things like stress and anxiety. However, major changes in pooping habits may be a sign of an underlying health problem.

Time for a poop analysis test: does your poop look the same as it did yesterday? It seems silly, but understanding what’s normal for you will help you establish a good baseline on what is healthiest for you, your gut, and your exercise routine.

If anything that’s coming out feels painful, abnormal, or unhealthy, don’t be afraid to speak with your healthcare professional. Although it’s a sensitive area, your bowel health can have a huge impact on your overall wellbeing.

Big Picture

Does pre-workout make you poop? Supplements can contribute to how many trips you make to the washroom.

Why does pre-workout make you poop? Ingredients commonly found in pre-workout products like caffeine, sugars, or beta-alanine can all give you the urge to go more frequently.

This can be due to dehydration, laxative properties or introducing tingles to your body that simulate a digestive response.

Your urge to poop could also just be a factor of your workouts themselves rather than pre-workout supplements.

All things considered, healthy poops are a key factor in good overall health. Although everyone’s poop properties and timing are different, it’s good to check in with your body and figure out what’s normal for you.

If you’re noticing irritability in your bowels or stool that doesn’t feel healthy, speak with your doctor. A healthcare professional can give you a better idea of whether your poop is healthy. They can also help you determine whether your pre-workout may be impacting the way you poop.

Health tip: Make sure your pre-workout hasn’t passed its expiration date. Supplements that have gone bad can negatively impact your gut and overall health. Plus, check out what impact pre-workout can have during cardio exercise.

Want to get more know-how on supplements? You can read:

• Does Pre Workout Break a Fast
• Can You Mix Creatine with Protein Powder
• Can Protein Powder Go Bad
• Does Pre Workout Expire

Your poop may stink, but your workouts shouldn’t.

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We’ve made it simple to work on customized fitness plans or to introduce a little friendly competition to your fitness community by sharing exercises with your friends. Start for free through the Flex fitness app.