A new analysis of the Canadian Study of Adolescent Behaviors suggests that adolescents and young adults who take pre-workout supplements—including products such as Bang!, Jack3D, and C4—are far more likely to suffer from extremely short sleep duration. The researchers examined data from more than 1,000 participants aged 16 to 30. The results showed that individuals who reported taking pre-workout supplements in the past year were more than twice as likely to report sleeping five hours or less per night than those who did not take these supplements. For this age group, experts generally recommend about eight hours of sleep per night.

High Caffeine Content can Exacerbate Sleep Problems

Health guidelines recommend that adolescents get 8 to 10 hours of sleep per night, while young adults should aim for 7 to 9 hours. Despite these recommendations, many young people do not get enough sleep. According to the researchers, stimulants commonly found in pre-workout products could exacerbate this problem during a critical phase of physical and mental development. “Pre-workout supplements, which often contain high amounts of caffeine and stimulants, are growing in popularity among teenagers and young adults who want to improve their athletic performance and boost their energy,” said lead author Kyle T. Ganson, assistant professor at the Factor-Inwentash Faculty of Social Work at the University of Toronto. “These products typically contain high doses of caffeine, ranging from 90 to over 350 mg—more than a can of cola, which contains about 35 mg, and a cup of coffee, which contains about 100 mg,” said Ganson. “Our findings suggest that taking pre-workout products may contribute to insufficient sleep, which is crucial for healthy development, mental well-being, and academic performance.”

High caffeine content has a stimulating effect, increases heart rate and blood pressure, and can disrupt the natural sleep-wake cycle. In practical terms, this means that anyone who consumes such a product shortly before bedtime will have greater difficulty falling asleep, sleep less deeply, and may fail to reach the restorative sleep stages necessary for physical recovery, memory consolidation, and emotional stability. Sleep deprivation in young people can have far-reaching consequences:

• Cognitive performance: Concentration, memory, and learning ability are impaired.
• Mental well-being: Increased risk of mood swings, stress, or anxiety.
• Physical health: Impairment of growth, the immune system, and metabolism.

Since pre-workout products are often taken in the afternoon or evening, the high caffeine content can be particularly problematic. Even when taken in the early afternoon, the stimulating effect can last for several hours and significantly delay sleep.

Researchers Call for Education and Regulation

The research team said that health and psychology professionals, including pediatricians, family doctors, and social workers, should talk to young people about their use of pre-workout supplements. They also recommend practical harm-reduction measures, such as avoiding these supplements 12 to 14 hours before bedtime. The findings also reinforce calls for stricter oversight of dietary supplements in Canada, particularly for products containing highly stimulating substances. In Canada, as in other countries, regulations are currently limited, allowing adolescents easy access to high-dose pre-workout products. Better labeling, age restrictions, or mandatory warning labels could help consumers better assess the risks and avoid dangerous overdoses.

Better Alternatives to Pre-Workout Products

Health experts are seeking safe and effective alternatives that support workout performance without relying on highly stimulating substances. One of the most basic yet effective alternatives is a natural pre-workout meal. This approach focuses less on artificial boosters and more on well-balanced meals or snacks that provide the body with readily available carbohydrates, moderate protein, and healthy fats. Examples include a banana with yogurt, oatmeal with berries, or whole-grain bread with peanut butter. Carbohydrates provide the necessary energy for the muscles, while protein supports muscle repair and the maintenance of muscle mass. This combination helps keep blood sugar stable, enabling consistent energy during the workout without causing heart palpitations or a subsequent drop in performance, as is often the case with caffeinated pre-workout products. Fiber-rich foods, vegetables, and legumes also promote gut health and indirectly contribute to better metabolic and energy balance by regulating hormones such as GLP-1.

In addition to nutrition, adequate hydration plays a central role. Even mild dehydration can noticeably impair workout performance, as muscles, joints, and the central nervous system are not optimally supplied. Ideally, water should be consumed about one to two hours before training; for longer sessions, electrolyte drinks can be helpful to replenish sodium, potassium, and magnesium. Hydration boosts endurance, improves muscle function, and enhances concentration, thereby naturally supporting performance.

Another important factor is restful sleep, which is often underestimated. Sleep is one of the most powerful natural performance boosters, as it regulates hormonal balance, promotes muscle recovery, and improves cognitive performance. According to current recommendations, adolescents should sleep eight to ten hours per night, and young adults seven to nine hours. Regular, restful sleep can noticeably increase training performance even without supplements, as the body works more efficiently, reaction time improves, and mental focus is maintained. Warm-ups and mobility training are also effective methods for boosting performance. Dynamic stretching, light cardio such as walking or cycling, and targeted muscle activation with resistance bands increase blood flow, activate the nervous system, and prepare the muscles for the upcoming exertion. These measures boost short-term performance similarly to a pre-workout supplement, but without side effects such as sleep disturbances or heart palpitations.

If caffeine is still desired to enhance performance, it should be consumed in controlled, moderate amounts, for example, in the form of a cup of coffee about 60 to 90 minutes before training. At this dosage, caffeine can improve alertness, attention, and endurance without the risks associated with high, uncontrolled consumption. It is particularly important to pay attention to the timing of consumption so as not to interfere with sleep. In the long term, your overall dietary strategy is also crucial. A balanced diet rich in whole foods, healthy fats, proteins, and fiber supports metabolism, stabilizes blood sugar, and ensures that the body can efficiently utilize the energy needed for training and recovery. Such a lifestyle reduces the need for artificial pre-workout supplements while also contributing to overall health.