​Does Pre-Workout Break a Fast? The Ultimate Guide

Pre-workout supplements have become some of the top-selling workout aids globally in recent years. Their popularity has risen alongside other fitness trends, notably intermittent fasting. 

Intermittent fasting, in case you’re unfamiliar, is a diet protocol that alternates between periods of fasting (abstaining from caloric food and drink) and eating.

This diet protocol means many popular drinks—such as soda, energy drinks, and sugar-filled coffees—are off-limits during fasting periods. But what about pre-workout drinks? Does pre-workout break a fast? 

The answer isn't straightforward, as it depends on the type of fast you're observing (for religious or health reasons) and the ingredients in your pre-workout supplement. 

Read on to discover which pre-workout supplements may break your fast and which ones won't.

Short Summary

• Pre-workout supplements are popular but many people wonder if they break a fast.
• Intermittent Fasting Overview: Intermittent fasting involves cycling between fasting and eating periods, restricting caloric intake during the fasting phase.
• The impact of pre-workout on fasting depends on the type of fast and the ingredients in the supplement.
• Some pre-workouts may contain calories or ingredients that break a fast, while others may not.
• Check the ingredients and choose pre-workouts that fit your fasting goals to avoid breaking your fast.
• Looking for the best pre-workout supplement? Try "Wild Thing," our top-ranked choice for pre-workouts.

Short Answer: Does Pre-Workout Break a Fast?

The short answer is: it depends. Here's why:

Fasting Type: There are different fasting approaches, with some stricter than others. Religious fasts often forbid all food and drink, while health-focused fasts like intermittent fasting might allow certain calorie-free beverages.

Ingredients in the Pre-Workout: Many pre-workout supplements contain ingredients like sugars, carbohydrates, or calories that can break a fast. On the other hand, some products are calorie-free or low-calorie, which might not disrupt your fasting state.

What is a Pre-workout?

Pre-workout supplements are designed to help boost your energy, focus, and performance during exercise. They usually come in powder form that you mix with water, but they can also be found as pills or ready-to-drink beverages.

Purpose: The primary goal of pre-workout is to boost your physical and mental performance during exercise. They aim to increase energy levels, improve endurance, and enhance concentration.

Common Ingredients: Pre-workouts often contain a mix of ingredients such as caffeine for energy, beta-alanine to reduce fatigue, creatine for strength, and B vitamins for metabolism. Some also include amino acids and nitric oxide boosters to support muscle growth and blood flow.

What is Fasting?

Fasting is the practice of abstaining from all or some foods and drinks for a set period. It's been practiced for centuries for various reasons, including religious observance, health benefits, and body cleansing.

There are different types of fasting, each with its own rules:

• Intermittent Fasting (IF): Cycles between eating and fasting windows. Popular options include the 16/8 method (fasting for 16 hours and eating within an 8-hour window) or the 5:2 method (fasting for 2 non-consecutive days).
• Water Fasting: The most restrictive form, involving only water consumption for a set time.
• Partial Fasting: Eliminates specific foods or drinks (processed foods, animal products, etc.) from the diet for a set period.

The purpose of fasting can vary, from health benefits like weight loss and improved metabolism to religious or spiritual reasons. Overall, fasting helps reset your body and can be part of a healthy lifestyle.

Why People Fast

People fast for two main reasons:

Religious or Spiritual Reasons: Many people fast as part of religious or spiritual practices. This type of fasting often requires complete abstinence from all forms of food and drink. If you are fasting for religious reasons, consuming any pre-workout supplement will break your fast, regardless of the type or ingredients.

Health, Performance, or Weight Loss: Others fast to improve their health, enhance performance, or lose weight. This type of fasting can be more flexible, depending on your goals and the specifics of your fasting plan.

Please Note

In this article, we will focus on fasting for health goals. We won't be discussing the religious aspects of fasting, as different religions have their own specific rules and guidelines.

What Does "Breaking Fast" Means?

When you're following a fasting protocol, "breaking your fast" simply means consuming something that ends the fasting state. This can be any food or drink containing calories, even small amounts. 

In the context of health-focused fasting, "breaking your fast" specifically refers to consuming calories that may cause an insulin spike, thus technically feeding your body and forfeiting fat loss or other benefits associated with fasting. 

For stricter fasts like water fasting, anything other than water would break your fast. In some health-focused fasts like intermittent fasting, you might be able to have specific calorie-free beverages during the fasting window without triggering an insulin spike and breaking your fast.

Benefits of Fasting

• Weight Loss: By reducing the eating window and limiting calorie intake, fasting can help with weight loss and fat reduction.
• Cellular Repair: Fasting may trigger a process called autophagy, where the body cleans out damaged cells and promotes the growth of new ones.
• Improved Metabolism: Fasting can boost your metabolism and help regulate blood sugar levels.
• Better Digestive Health: Giving your digestive system a break can improve overall gut health.
• Improved Insulin Sensitivity: Fasting can enhance insulin sensitivity, helping the body use glucose more effectively.
• Increased Mental Clarity: Many people report improved focus and mental clarity during fasting periods, as the body shifts to using stored energy more efficiently.

Does Pre-Workout Break Your Fast?

Determining whether a pre-workout supplement breaks your fast depends on several factors, including the type of fasting you're following and the specific ingredients in the pre-workout. 

The answer, like most things in life, isn't a simple yes or no. It all boils down to the ingredients in your pre-workout and the specific fasting protocol you're following.

Caloric Content: Most fasting protocols require you to abstain from calories. If your pre-workout contains calories—whether from sugars, carbohydrates, or other ingredients—it can break your fast by disrupting the fasting state.

Sweeteners and Additives: Pre-workouts with artificial sweeteners or additives may also impact your fast. While some sweeteners have minimal calories, they can still trigger insulin responses, which might affect the benefits of fasting.

Types of Pre-Workout: Some pre-workout supplements are designed to be low in calories and free from sweeteners. These are less likely to interfere with your fast, making them a better choice if you want to stick to your fasting routine.

Personal Goals: The impact of a pre-workout on your fast also depends on your individual health goals and the specific fasting method you’re using. For instance, if your goal is metabolic health, consuming anything with calories might not align with your fasting objectives.

Pre-Workout Ingredients that Won't Break Your Fast

If you want to use pre-workout supplements while fasting, choosing the right ingredients is key. Here are some ingredients typically found in pre-workouts that are less likely to break your fast:

Electrolytes

Essential minerals like potassium, sodium, and magnesium help regulate muscle function and hydration. Look for pre-workouts containing electrolytes to stay fueled during your workout without breaking your fast.

Caffeine

If your pre-workout contains caffeine, you’re generally safe, as caffeine does not break a fast. While it may have a few calories, they are usually too small to significantly affect your energy levels or cause an insulin spike. 

Just make sure you're getting your caffeine from clean sources, such as green tea, black tea, or black coffee. Avoid sugary beverages like sweet tea and lattes, which contain too much sugar and milk to maintain a fasted state.

Creatine

This naturally occurring compound supports muscle strength and endurance. Studies suggest it doesn't trigger a significant insulin response, making it a good fit for fasted workouts.

Beta-Alanine

This ingredient helps reduce muscle fatigue and improve endurance. It typically contains no calories, making it suitable for fasting periods.

Citrulline Malate

Citrulline malate is known for improving blood flow and reducing muscle soreness. This ingredient is also calorie-free and can enhance your workout performance without affecting your fasting state.

L-Theanine

This amino acid mostly found in green tea supports relaxation and focus. It works synergistically with caffeine (discussed next) and doesn't break your fast.

Nootropics

Nootropics like alpha-GPC, citicoline, L-theanine, huperzine-A, and various herbal extracts are generally free of calories and won’t break your fast. Despite being common in most pre-workout supplements, these ingredients don’t impact fasting.

Betaine

Betaine is an amino acid known to boost strength during exercises like the bench press. Unlike branched-chain amino acids (BCAAs), betaine does not raise blood sugar levels and therefore doesn’t interfere with fasting.

How Many Calories Are in Pre-Workout?

The answer depends entirely on the pre-workout formula! Some pre-workouts are loaded with energy sources like carbohydrates and can pack a significant calorie punch (think 100-200 calories per serving). 

Others focus on stimulants and fasted-friendly ingredients and might have minimal calories (less than 10 calories per serving).

Here's the key takeaway:

• Always check the label: The calorie count will be clearly listed on the pre-workout supplement's nutrition facts panel.
• Consider your fasting goals: If strict calorie restriction is your priority, choose a pre-workout with minimal calories or opt for individual fasted-friendly ingredients.

Is Pre-Workout Good for Fasting?

Pre-workout might actually be beneficial when fasting. This is mainly because of the caffeine in pre-workout, which can enhance your body's ability to use fat stores for energy. 

In fact, research has found that after fasting, caffeine can "effectively increase" fat utilization. This was observed during aerobic exercise, which we believe is the most effective form of exercise to pair with fasting (fasted cardio). 

In summary, pre-workout supplements can be good for fasting if you choose the right product and use it appropriately to support your fasting and fitness goals.

Best Pre-Workout Supplements

1- Wild Thing by Assault Labs

Wild Thing from Assault Labs is a leading pre-workout supplement designed to enhance your exercise routine. It includes amino acids, creatine, and other nutrients to support muscle function during workouts. 

The supplement also features advanced nootropics to improve focus and energy levels. Wild Thing’s caffeine blend, including ZumXR® and Infinergy®, provides both immediate and sustained energy to support your entire workout. With its formulation, Wild Thing aims to enhance vascularity and muscle pumps, offering a boost to your overall performance.

Key Benefits

• It increases your energy levels.
• It improves your focus.
• It improves your strength.
• It enhances your pumps.
• It boosts your overall mood and focus.
• It increases your muscle endurance.
• It boosts your cognitive function.
• It supports your overall workout.

Key Ingredients

• DiCitrulline Malate/Infinergy®
• Beta-Alanine
• Alpha-Glyceryl Phosphoryl Choline
• Agmatine Sulfate
• Creatine Anhydrous
• L¬-Glutamine
• Choline Bitartrate
• Caffeine Anhydrous
• L¬-Tyrosine
• L-Norvaline
• ZumXR®
• Huperzine A
• Infinergy
• Cocoabuterol®
• Thinkamine®

Customer Reviews

 Best on Market

“Gives you the right amount of kick, without any of the drawbacks. Perfect”

-Tyler R.

 Weight are on full focus

“Single scoop is good, focus and keeps you going. 2 scoops? OMG insane focus. I never lost mind/body connection because/IF it was too much! Max rep EVERY time !”

-Juan G.

 Wild Thing

“Good flavor and great energy boost.”

-Paige T.

2- Seismic Surge by Hard Rock Supplements

Seismic Surge is a pre-workout formulated to enhance training performance. It aims to provide an increase in energy and stamina, utilizing the latest advancements in strength and stimulant science. 

This formulation is intended for serious fitness enthusiasts, focusing on maximizing strength and endurance to help individuals push their limits during workouts. The supplement is crafted to support energy levels and enhance physical performance.

Key Benefits

• It increases your energy levels.
• It improves your muscle pumps.
• It enhances your endurance.
• It improves your mood.
• It boosts your concentration and focus.
• It improves your strength.
• It speeds up your muscle recovery.

Key Ingredients

• Beta-Alanine
• Caffeine Anhydrous
• Alpha Yohimbine Hydrochloride
• 1,3,7 Trimethylxanthine (Delayed Caffeine)
• Theobromine
• Gamma-Aminobutyric Acid
• L-Citrulline Malate 2:1

Customer Reviews

 WOW - Amazing Experience

“I call this an experience becusae thats what it feels like! Take a scoop or if you want to fly take 2 and go on a journey thats like no other and oh yea when the ship finally lands you completed the workout of your life.”

-Josesph

 Love It!

“Awesome product”

-John C.

 Great Product

“Seismic Surge best pre workout I have taking in last 30 years.”

-Sarge

3- Oracle by Olympus Labs

Oracle is a powerful pre-workout supplement featuring genistein, a potent MAOI, and ligustrazine phosphate. It is designed to provide high levels of focus, endurance, pump, and energy for your workouts. 

The supplement includes PR3 Tech, also known as "The Golden Ratio," which aims to balance key ingredients for optimal performance in both anaerobic and aerobic exercises. Oracle offers a well-formulated stimulant blend that aims to provide extended energy post-workout without causing a crash. It also comes in a variety of flavors.

Key Benefits

• It improves your exercise performance.
• It enhances your endurance.
• It increases your strength.
• It boosts your cognitive function.
• It increases energy levels.
• It improves your mood and focus.

Key Ingredients

• Ligustrazine Phosphate
• S7™
• Eria Jarensis Extract
• Genistein
• Enxtra®
• Kannaease™
• Xtenergy™
• Infinergy™
• Caffeine Anhydrous

Customer Reviews

 oh yea!

“very good, lots of energy, was able to do more reps on all my sets and felt great doing it too. recovery was quicker too and taste was light and nice. Im an oracle guy now lol”

-Richie M.

 amazing focus

“its a great product and focus is good during workout, just one thing keep yourself hydrated as it dries your throat a lot, but great endurance and focus good pump as well.”

-Abhishek

 Great product

“Does everything I need, focus , energy, pump and endurance. Thank you big difference from other products I tried.”

-Ramon G.

4- Gorilla Mode Pre-Workout by Gorilla Mind

Gorilla Mode is a pre-workout supplement crafted to enhance workout performance. This formulation aims to help users achieve their peak physical potential during training sessions. It contains a blend of high doses of effective ingredients intended to support endurance, energy, and muscle pumps.

Key Benefits

• It increases your energy levels.
• It improves muscle pumps and vascularity.
• It enhances your strength and power.
• It boosts your mental focus.
• It helps improve endurance.

Key Ingredients

• L-Citrulline
• Creatine Monohydrate (micronized)
• GlycerPump™ (65% Glycerol Powder)
• Malic Acid
• Betaine Anhydrous
• L-Tyrosine
• Agmatine Sulfate
• Kanna (whole herb, Sceletium Tortuosum)
• Caffeine Anhydrous
• N-Phenethyl Dimethylamine Citrate
• Bioperine® (black pepper fruit extract)
• Huperzine A (Huperzia serrata leaf standardized extract)

Customer Reviews

 Amazing pumps

“On my 2nd jar of Gorilla Mode now and I've been loving the pumps and energy I get from it. I started with one scoop for the first few days then increased to 2 scoops. The difference from 1 to 2 scoops is very noticeable. Way more energy, way better pumps, and I felt a lot stronger during my training sessions. Love that it doesn't have any beta alanine because I personally hate the tingly sensation it causes.”

-Jason

5- Wrecked Pre-Workout by Huge Supplements

Huge Supplements introduces Wrecked, a pre-workout designed to help you surpass your previous personal records. With a robust 17-ingredient formula, Wrecked aims to enhance strength, nutrition, and overall workout results. 

Each 30-gram serving provides substantial energy, intense focus, significant pumps, and improved performance during workouts. Users have reported increased endurance, better results, and enhanced physique.

Key Benefits

• It increases your energy.
• It enhances your focus.
• It improves your pumps.
• It boosts your endurance.

Key Ingredients

• L-Citrulline
• Beta-Alanine
• Betaine Anhydrous
• S7
• Theobromine
• Agmatine Sulfate
• L-Tyrosine
• Hydromax
• Alpha GPC
• Eria Jarensis Extract
• Lions Mane Mushroom Powder
• Rauwolscine

Customer Reviews

 Insane pumps, energy, focus, and motivation!

“Started out with a heaping scoop to feel it out and holy moly... this stuff hits hard! Slowly working my way up to 2 scoops but even at 1 scoop this is by far one of the strongest preworkouts I've ever tried. Everything from the formula down to the flavoring ticks all the right boxes for me. Definitely my new favorite pre!”

-Jackson

 Get Huge be Huge Stay Huge

“I take it first thing upon waking before my workout when I’m on night shift. Shakes off the cobwebs and gives me a laser focus to maximize the reps and sets. Great taste and mixes just fine. Definitely recommended”

-Josh L.

FAQs: Does Pre-Workout Break a Fast

Q: Does taking a pre-workout break a fast?

A: Taking pre-workout can break a fast if it contains calories or ingredients that trigger an insulin response. Choose pre-workouts with minimal or no calories to avoid breaking your fast.

Q: What pre-workout ingredients are safe during fasting?

A: Caffeine, beta-alanine, creatine, and certain nootropics like alpha-GPC and L-theanine are generally safe during fasting as they do not contain calories or cause an insulin spike.

Q: Can I take pre-workout during intermittent fasting?

A: Yes, you can take pre-workout during intermittent fasting if it contains low to no calories and does not spike insulin levels. Ingredients like caffeine, beta-alanine, and creatine are generally safe.

Q: Are there pre-workout supplements specifically designed for fasting?

A: While there aren't pre-workouts specifically designed for fasting, choosing supplements with minimal calories and appropriate ingredients can make them suitable for use during fasting.

Q: What should I avoid in a pre-workout if I'm fasting?

A: Avoid pre-workouts with added sugars, high calories, and ingredients that cause an insulin response, as these can break your fast.

Q: How can I ensure my pre-workout doesn’t break my fast?

A: Always check the nutrition label for calorie content and ingredient list. Opt for pre-workouts with zero or minimal calories and avoid those with added sugars or high-calorie ingredients.

Q: How many calories break a fast?

A: Technically, any amount of calories can potentially raise your blood glucose and break a fast. However, some people can consume up to five calories without causing an insulin spike.

Q: Is caffeine good for fasted workouts?

A: Some studies suggest that caffeine, a common ingredient in pre-workout supplements, might offer a benefit during fasted workouts. Research indicates caffeine can potentially improve your body's ability to utilize fat stores for energy, particularly during aerobic exercise.

Conclusion

In summary, whether pre-workouts break a fast depends on the ingredients and your fasting goals. Many pre-workout supplements contain minimal calories and can be used without disrupting your fast, especially if they are low in sugars and additives. 

Ingredients like caffeine, beta-alanine, and certain nootropics are generally safe for fasting. If you don’t want a pre-workout supplement to break your fast, an ideal rule is to find one with zero calories and no BCAAs or carbs. 

To ensure you stay in a fasted state, check the nutrition label of your pre-workout supplement and choose products that align with your fasting routine. If used correctly, pre-workout can enhance your performance and energy during workouts while fasting. 

Remember to select supplements that fit your specific needs and goals to maximize the benefits of both fasting and exercise.

Sources:

https://january.ai/blog/does-pre-workout-break-a-fast

https://www.garagegymreviews.com/does-pre-workout-break-a-fast

https://ladder.sport/pages/does-pre-workout-break-a-fast

https://www.transparentlabs.com/blogs/all/does-pre-workout-break-a-fast

https://www.setforset.com/blogs/news/does-pre-workout-break-a-fast

https://legionathletics.com/does-pre-workout-break-a-fast