Can You Take Pre-Workout Supplements While Pregnant?

Staying active during pregnancy is essential for both your physical and mental well-being. You want to keep your energy up, stay strong, and keep moving. Naturally, you might be searching for ways to boost your stamina for workouts, and pre-workout supplements may seem like an appealing option. But the big question is: Are they safe during pregnancy?

Let’s dig into it!

Pre-workout supplements are designed to give you an extra boost during exercise. They usually contain a mix of ingredients like caffeine, creatine, beta-alanine, amino acids, and sometimes artificial sweeteners. While these ingredients might be beneficial and harmless in typical circumstances, it’s important to consider how these ingredients affect your body when you’re pregnant.

During pregnancy, your body is doing some incredible work—creating a whole new life! With that comes extra sensitivity to what you put in it, especially when it comes to ingredients that affect your heart rate, blood pressure, and overall health. So, while pre-workouts can give you an energy boost, they may also carry risks, especially for expectant moms.

Caffeine is one of the biggest concerns when it comes to pre-workout supplements. It’s the main ingredient in most formulas because it revs up your energy levels and keeps you alert during your workout. However, consuming more than 200mg of caffeine a day while pregnant can increase the risk of low birth weight or even miscarriage. The American College of Obstetricians and Gynecologists recommends keeping your daily caffeine intake under 200 mg, which is about one 12-ounce cup of coffee.

But here’s the catch: pre-workout supplements can contain way more caffeine than you’d expect—sometimes up to 300 mg or more in a single serving! This could easily push you past the recommended limit, increasing the risk of complications like high blood pressure and low birth weight.

It’s not just caffeine you need to be mindful of. Other common ingredients found in pre-workouts can also be a bit iffy during pregnancy:

• Beta-Alanine: This ingredient is often added to reduce fatigue, but specialists recommend avoiding it during pregnancy due to insufficient research on its effects. Beta-alanine hasn't been thoroughly tested in pregnant women, so it’s best to steer clear.
• Creatine: Creatine supplements are generally considered safe during pregnancy. Some research even suggests creatine may reduce the risk of complications and protect the baby’s brain, though more studies are needed to confirm these benefits.
• BCAAs (Branched-Chain Amino Acids): Commonly found in pre-workout supplements, these amino acids aren’t considered safe for pregnant women. BCAAs have been linked to abnormal placental and fetal growth, so it’s wise to avoid them.
• Green Tea Extract: Green tea is safe to consume during pregnancy in moderate amounts, but since it contains caffeine, you need to monitor the concentration and make sure you’re not consuming too much in one day.
• Vitamins: Pre-workout supplements often contain vitamins like B-complex and A. If you’re already taking a prenatal vitamin, adding extra vitamins through a pre-workout supplement could lead to an overdose. Excess vitamin A, for example, can increase the risk of malformations in your baby’s bones, urinary tract, and nervous system.

So, does this mean you have to give up on your fitness goals? Absolutely not! Staying active during pregnancy is fantastic for both you and your baby—it just means you need to be a bit more mindful of how you fuel your body. There are plenty of safe, natural ways to maintain energy and endurance.

Pregnancy isn’t the time for intense or high-risk workouts, but that doesn’t mean you have to sit still. Low to moderate activity every day is highly encouraged. If you're lacking energy, try sticking to simple tasks like swimming, going for a short walk, or stretching on a yoga mat. These are gentle but effective ways to keep your body moving, even when you’re not feeling 100%.

And don’t stress if you have an off day! Some days you might not find the time or energy to exercise, and that’s okay. Just get back to it the next day when you’re feeling up to it.

While exercise is beneficial, be cautious about certain movements. Avoid activities with a high risk of falling (like climbing), as well as jumping, bouncing, or anything that feels too intense. After 16 weeks, exercises that require lying flat on your back should also be avoided, as this can reduce blood flow to your baby.

Remember to listen to your body, exercise for less than 45 minutes at a time, and avoid over-exerting yourself in hot weather. If anything feels off, don’t hesitate to contact your healthcare provider.

Hydration is important for everyone, but it becomes even more crucial during pregnancy. Pregnant women are at a higher risk of dehydration, which can lead to fatigue and other complications. Water plays a critical role in your baby’s development, helping form the amniotic sac and the placenta. Make sure you’re drinking plenty of water throughout the day to stay energized.

To keep up your hydration, always have a bottle of water nearby, and snack on water-rich veggies like cucumbers or fruits like watermelon. Staying well-hydrated can make a huge difference in how you feel, especially during exercise.

Cravings are a natural part of pregnancy, and while it’s tempting to indulge, it’s important to remember that your body might be signaling a need for key nutrients. The occasional treat is perfectly fine, but aim to make healthier choices most of the time. If you’re craving a burger, for example, try making a leaner, homemade version instead of opting for fast food.

It’s also a common misconception that pregnancy gives you a free pass to overeat because you’re “eating for two.” In reality, you don’t need to drastically increase your food intake—just focus on getting the right nutrients. This is especially true if you’re following a vegetarian or strict diet, as you may already be at a higher risk for developing anemia, which can leave you feeling more fatigued and affect your overall energy levels. Maintaining a healthy range of weight gain will not only help you feel better during pregnancy, but also make it easier to get back to your pre-pregnancy weight after your baby is born.

Pregnancy doesn’t just challenge your body—it can also take a toll on your mental health. Many pregnant women experience anxiety or insomnia due to worries about their baby, becoming a mom, or even waiting for that next baby kick.

To combat these mental stresses, try establishing a relaxing bedtime routine to help you unwind and sleep better. If you have specific concerns that are keeping you up at night, talk to your partner, a trusted friend, or your healthcare provider. Sharing your worries can take a huge weight off your mind and help you feel more at ease.

Sugar cravings can be especially strong during pregnancy, but it’s worth keeping an eye on your intake. High sugar consumption can lead to excessive weight gain, which may be harder to lose after the baby arrives. Instead of reaching for sugar-filled treats, look for healthier alternatives like fruits or low-calorie sweeteners that are safe during pregnancy.

For instance, monk fruit is a popular, natural sweetener that contains zero calories and is about 200 times sweeter than sugar. It’s a great option for satisfying sweet cravings without the extra calories, especially for those with gestational diabetes.

Related Blog: 5 Ways to Help Prevent Gestational Diabetes

The answer depends entirely on the ingredients in your pre-workout supplement. Some brands may have natural ingredients and low caffeine levels, but it’s always best to consult with your healthcare provider before taking any pre-workout supplement during pregnancy.

If you do decide to stick with a pre-workout, be mindful of your caffeine intake. As long as your total caffeine consumption stays under 200mg a day, it should be safe. Always read the labels carefully, and it’s a good idea to start with half a serving or less to see how your body responds. Easing your way in can help avoid any potential side effects.