Pre-workout supplements are a great option to get the most out of your workout. They can give you energy, improve your performance, and leave you feeling strong. However, if fasting is part of your nutrition routine, you may be wondering if you can take pre-workout during your fast.
You can take most pre-workouts during your fast, but only if they are low or have zero calories. Some pre-workout supplements contain calories or can produce an insulin response, so be sure to read the labels. Taking a pre-workout during a fast can help the vitamins and minerals get into your bloodstream quickly and you can work out shortly after.
Keep reading to learn what pre-workouts you should take and what the alternatives are to pre-workout supplements.
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What’s in Pre-Workout?
The ingredients in pre-workout can vary a good bit, but all pre-workouts have similar goals in mind. They aim to give you energy, improve your endurance, and make you stronger.
Some of the ingredients commonly found in pre-work include caffeine, beta-alanine, L-citrulline, and BCAAs.
Other pre-workouts may include ingredients like creatine and beetroot.
A lot of these ingredients are supplements and vitamins, which means that they are very low calorie. Some pre-workouts, however, might have other ingredients to add flavor. These ingredients might make the pre-workout taste better, but they also add calories.
Does Taking Pre-Workout Break Your Fast?
Most pre-workouts are extremely low in calories, which means that they won’t break your fast. If a pre-workout has added ingredients, such as sweeteners or flavoring, it might increase the calories.
When you are fasting, the goal is to prevent an insulin response, so having something with too many calories could break your fast and prevent you from reaching your fasting goals.
People frequently fast for different reasons and may follow different rules for fasting. For some, low-calorie options are fine, and for others, they may not be able to have any calories for their fasting regimen.
If your fasting regime allows you to have very low calories, then you should be able to take pre-workout, as long as it doesn’t have any added flavors.
When determining if you should take pre-workout while fasting, make sure to read the labels.
Does C4 Pre-Workout Break Intermittent Fasting?
Thankfully, C4 pre-workout will not break your fast! According to their website, the powerful pre-workout contains 0 calories.
C4 pre-workout also boasts 150mg of caffeine, 1.6g of beta-alanine, and 1g of creatine nitrate. All of these ingredients together create a strong pre-workout supplement that will help you feel strong and give you endurance throughout your workout.
C4 pre-workout supplements frequently come in flavors, such as their fruit punch pre-workout. Having flavored pre-workout could create an insulin response in your body, which some people who fast may want to avoid.
If you decide you want to take C4 during your fast, it shouldn’t break your fast. However, if you also don’t want to elicit an insulin response, you should consider taking the pre-workout during your non-fasting hours.
Does Alani Nu 4 Pre-Workout Break a Fast?
Alani Nu’s pre-workout supplement will not break your fast! Their pre-workout only contains five ingredients: L-citrulline, beta-alanine, L-tyrosine, caffeine, and L-theanine. Thankfully, none of these ingredients contain calories.
Similar to C4, Alani Nu pre-workout supplements are flavored, which means they could lead to insulin response. Some people want to avoid this while fasting, so it’s up to you to decide if you should take it or go with an unflavored pre-workout.
Generally, taking Alani Nu pre-workout shouldn’t affect your fasting results. If you are worried though, we recommend taking it before or after your fast.
Can You Take Supplements While Fasting?
Yes! You can take supplements while fasting. However, you want to be careful about what supplements you are taking.
While supplements like vitamins and minerals won’t have calories, the way you eat them matters.
Supplements in the form of gummies often have hidden calories. During your fast, you should stick to taking supplements without any added sugars or unnecessary ingredients.
Gummies don’t have a ton of calories, so you can consider eating them before or after your fast.
Some people prefer to fast with a small allotment of calories, so in that case, you may be able to eat gummies during your fast.
Can You Take Pre-Workout on an Empty Stomach?
Yes, you can take pre-workout on an empty stomach. If you decide to take pre-workout on an empty stomach, the supplements will be digested by your body more quickly.
This means that you can go to the gym pretty soon after you take the pre-workout supplement and will still feel the effects.
Some recommend eating before you work out to prevent fatigue, but others suggest working out on an empty stomach is beneficial. It’s up to you to decide what works best for your fitness goals.
You most likely won’t have any side effects from taking pre-workout on an empty stomach, but there is a chance you could get a stomachache or headache.
Best Pre-Workout While Fasting
There are a lot of options for pre-workout supplements that you can take while fasting. Some of the ingredients that are good to find in your pre-workout are creatine, beta-alanine, and caffeine. Here are our top picks of pre-workouts to try:
- Nitrosurge – this pre-workout contains L-citrulline, beta-alanine, betaine anhydrous, caffeine, L-theanine, theobromine, AstraGin, and a few other ingredients for flavors.
- Redcon Total War – this pre-workout advertises itself as Keto-friendly, so it’s conscientious of people’s dieting choices. Ingredients include citrulline malate, beta-alanine, agmatine sulfate, and caffeine among others.
- Alani Nu – this is a popular pre-workout, especially for women. Ingredients include L-citrulline, beta-alanine, L-Tyrosine, L-Theanine, and caffeine. They also include a few other ingredients for flavor.
- C4 – this pre-workout is considered a best seller by Amazon and is a fan favorite. Their supplement boasts a ton of vitamins such as B6, B12, Calcium, Magnesium, Sodium, and Potassium. A serving does have 5 calories, which isn’t enough to break a fast.
Pre-Workout Alternatives While Intermittent Fasting
While you are fasting, you may not want to risk raising your insulin level with flavored supplements. If that’s the case, here are some ideas for things to take before your workout.
- Caffeine will naturally improve your energy levels. While fasting, you can drink black coffee or tea to boost your energy before a workout.
- Creatine also helps boost your energy. It’s a supplement that is frequently found in pre-workout mixes but can also be purchased on its own.
- Beta-alanine can decrease muscle fatigue. Similarly, to creatine, it is frequently in pre-workout mixes, but can also be taken as a tablet. It’s a staple for making sure you have a powerful workout but can also make your skin itchy or tingly.
When you are fasting, it can be difficult to decide what is and isn’t okay to take. Thankfully, you have lots of options!