Do Pre-Workouts Make You Poop? The Real Reason (and Why It’s More Common During Menopause)

Let’s talk about something most people think about… but don’t usually say out loud.

You take your pre-workout, start getting ready for the gym—and suddenly…

👉 You need the bathroom. Immediately.

If that’s ever happened to you, you’re not alone.

And more importantly—you’re not crazy.

This is a very real physiological response… and for many women (especially in their 40s+), there’s an even deeper reason behind it.

So… Do Pre-Workouts Make You Poop?

Short answer: Yes, they can.

Long answer: It’s not just one ingredient—it’s a combination of stimulants, digestive triggers, and your body’s natural response to movement.

What’s Actually Happening Inside Your Body

1. Caffeine Stimulates Your Digestive System (Fast)

Most pre-workouts contain a high dose of caffeine.

👉 It increases contractions in your intestines, helping move things through faster.

That’s why coffee—and pre-workout—can both send you to the bathroom quickly.

2. The Gastrocolic Reflex Gets Triggered

Every time you eat or drink, your body signals your colon to “make room.”

Pre-workout amplifies this response.

👉 Result: things move… fast.

3. Artificial Sweeteners Can Speed Things Up

Ingredients like sucralose or sugar alcohols can pull water into your intestines, leading to urgency, bloating, or loose stools.

4. Magnesium May Be Playing a Role

Magnesium supports muscle relaxation in the gut and can help relieve constipation.

In some pre-workouts, this adds to the “go now” effect.

5. Exercise Itself Speeds Up Digestion

Movement increases gut activity.

Combine that with pre-workout?

👉 Double trigger.

Why This Is Even More Common During Menopause

👉 Menopausal constipation is real.

As estrogen and progesterone decline:

• Digestion slows

• Gut motility decreases

• Stress impacts the gut more

Resulting in:

• Constipation

• Bloating

• Irregularity

So Why Does Pre-Workout Trigger It?

If your system is slower…

👉 Pre-workout acts like a temporary jumpstart.

That’s why many women say:

• “Coffee is the only thing that works”

• “Pre-workout keeps me regular”

But it’s not fixing the issue—just stimulating it.

My Personal Experience (And What Actually Helped)

I struggled with constipation for years—since childhood into my 20s.

What changed everything wasn’t relying on pre-workout…

It was supporting my body the right way.

Here’s what made the biggest difference for me:

1. Daily Greens + Gut Support

I’ve tried a lot over the years and like to change them up, but BEAM GREENS is my go-to.

It includes:

• Magnesium

• Probiotics + prebiotics

• Digestive support nutrients

👉 This helped support regularity without needing a stimulant

I trust and use lots of BEAM's Products - Check them out HERE with a $30 discount on your first order

2. Hydration + Electrolyte Balance

Most women are under-hydrated—especially if drinking caffeine daily.

I like adding in electrolytes to my water throughout the day for better absorption. I use a bunch of different ones and explain more in another blog post - Read more on Electrolytes here

3. Protein + Recovery Support

This might sound unrelated—but hitting protein consistently actually helped regulate my digestion.

Animal, plant, powder - get a variety of sources

👉 A quick and easy measure is 1g of protein per pound of ideal body weight. i.e. I want to be 150 pounds, so I eat 150g of protein...then surround it with lots of veggies...add a little fruit, grains, fats, starches and you are good!

4. Daily Movement (Not Just Workouts)

Walking. Steps. Staying active throughout the day.

This is one of the most underrated tools for digestion.

👉7,000-8,000 steps is a fine goal!

5. Stress Management (The Game Changer)

If your body is constantly in a stressed state…

👉 Your digestion will suffer.

This is especially true during menopause.

When It’s Normal… and When to Pay Attention

Normal:

• Occasional urgency

• Mild and predictable

• You feel better after

Red flags:

• Diarrhea every time

• Cramping or pain

• Disrupting workouts

• Only happens after eating certain foods/drinking certain products

How to Avoid the “Pre-Workout Emergency”

• Start with ½ scoop

• Don’t take it on a completely empty stomach

• Avoid heavy artificial sweeteners

• Try a lower-stim option

• Time it properly before workouts

The Bigger Picture

Pre-workout isn’t the problem…

👉 It’s revealing how your gut is functioning.

If your digestion is:

• Sluggish

• Dehydrated

• Stressed

You’ll feel it more.

The Bottom Line

Yes—pre-workouts can make you poop.

But especially during menopause…

👉 It may be highlighting a deeper digestive issue.

Fix that—and everything improves:

• Energy

• Fat loss

• Hormones

• Daily comfort

Ready to Fix the Root Cause? (Not Just the Symptoms)

If you’re relying on:

• Coffee

• Pre-workout

• Random supplements

Just to feel “regular”…

It’s time to address what’s really going on.

Inside my coaching, we focus on:

✔ Gut health

✔ Hormone balance ✔ Nutrition that actually supports your body ✔ Sustainable fat loss (without extremes)

Because your body shouldn’t need a trigger to function properly.

👉 Book a Call With Me

Let’s map this out together.

On your call, we’ll:

• Look at your current routine

• Identify what’s slowing your progress

• Build a sustainable plan for fat loss, energy, and hormone balance

🔗 Book your call here

My Go-To Pre-Workouts (And Why I Rotate Them)

Not all pre-workouts are created equal—and this actually matters a lot when it comes to digestion. Here are my personal go-to options depending on what I need:

1) Clean, High-Stim Option (Best for Sensitive Digestion and Regular Caffeine Users)

Honey Badger Pre Workout Powder 

Clean, higher-stim pre-workout with no artificial sweeteners and smoother energy.

👉 Shop here

Why I like it:

• Around 300mg caffeine (I am only doing half a scoop)

• No artificial sweeteners or sugar alcohols

• Includes amino acids + nootropics for focus

Best for:

• Women used to stimulants

• Avoiding gut irritation

• More long-lasting “clean energy”

2) Balanced Energy + Feel-Good Focus

Beam Pre Workout Powder 

(I mix with their raspberry lemonade creatine powder)

Moderate energy pre-workout with a smoother feel and wellness-focused ingredients.

👉 Shop here

Why I like it:

• Typically moderate caffeine (not extreme)

• Often includes adaptogens + feel-good ingredients

• Great for mood + steady workouts

Best for:

• Lower stress workouts

• Hormone-friendly support

• Women who don’t want a harsh stimulant hit

3) Higher Energy + Performance Boost

Beachbody Performance Energize Pre-Workout

Higher-energy pre-workout designed for performance, endurance, and intensity.

👉 Shop here

Why I like it:

• Higher stimulant feel

• Includes beta-alanine (that tingly endurance boost)

• Great for intense workouts

• Best tasting - 11 years in!

Best for:

• Leg days / HIIT

• When you want a stronger push

• Higher intensity training days

Quick Comparison (What Actually Matters)

Feature	Honey Badger Pre Workout Powder	Beam Pre Workout Powder	Beachbody Performance Energize
Caffeine	300mg ~ High Stim	75mg ~ Low	100mg ~ Moderate
Sweeteners	Stevia	Monk Fruit & Stevia	Organic cane sugar & Stevia
Best For	Sensitive digestion, Fast Absorbing	Hormone-friendly balance	Intense workouts
Preferred Flavor	Fruit Punch (also Peach Mango and Wild Berry Flavors)	Blue Raspberry	Fruit Punch (Also Lemon, Mixed Berry, Strawberry Lemonade