Apple Cider Vinegar Before a Workout: Smart Move or Overhyped?
Can You Take Apple Cider Vinegar Before a Workout?
Yes, you can take apple cider vinegar (ACV) before a workout—but should you? That depends on your goals and how your stomach handles it. Studies suggest ACV may support improved energy levels, stabilized blood sugar levels, and reduced muscle cramps, making it a potential addition to your pre-workout routine. However, risks like potential stomach upset and tooth enamel erosion make it a supplement you need to use strategically. Below, we break down the benefits, risks, methods of consumption, and what science actually says about using ACV before hitting the gym.
Benefits of Taking Apple Cider Vinegar Before a Workout
ACV isn’t some magical elixir, but it does contain acetic acid, malic acid, and a mix of vitamins and minerals that can enhance digestion, balance pH levels, and improve overall workout performance.
Key Benefits:
| Benefit | How It Helps Your Workout |
|---|---|
| Improved Energy Levels | ACV supports stable blood sugar, preventing energy crashes. |
| Reduced Muscle Cramps | The electrolytes in ACV (potassium, magnesium) may prevent cramping. |
| Balanced pH Levels | Some research suggests ACV helps maintain optimal muscle function. |
| Enhanced Digestion | Acetic acid aids digestion, helping you absorb nutrients better. |
| Stabilized Blood Sugar Levels | Slower carb digestion means more sustained energy during workouts. |
Eugene Thong, CSCS, notes: “Apple cider vinegar may support blood sugar control, which could prevent energy crashes during long training sessions.”
Risks and Precautions
While ACV has potential benefits, it’s not for everyone. Here’s what you need to watch out for:
Potential Side Effects of ACV Pre-Workout
| Risk | Why It Matters |
|---|---|
| Potential Stomach Upset | Acetic acid is harsh on an empty stomach, possibly causing nausea. |
| Tooth Enamel Erosion | The acidity can weaken enamel over time, leading to sensitivity. |
| Interaction with Medications | ACV can affect potassium levels, impacting certain medications. |
Fiorella DiCarlo, RD, RDN, CDN warns: “ACV is highly acidic. Consuming it undiluted, especially before exercise, could cause stomach discomfort or impact dental health over time.”
How to Take Apple Cider Vinegar Before a Workout
If you’re going to use ACV pre-workout, the key is proper consumption to minimize side effects.
Recommended Dosage & Methods of Consumption
| Method | How to Use It | Best For |
|---|---|---|
| Diluted in Water | Mix 1-2 tbsp in 8-12 oz water | General use, gentler on digestion |
| Mixed with Pre-Workout Drinks | Add ACV to a citrus or amino acid drink | Easier on the stomach, masks taste |
| Taken as a Shot | Straight 1 tbsp ACV (not recommended) | Fast absorption, but harsh on teeth & stomach |
Pro Tip: Always dilute ACV—this protects your stomach and teeth while still delivering the benefits.
Nutritional Components of Apple Cider Vinegar
What’s inside that murky, golden liquid that makes it a potential workout booster?
| Component | How It Supports Your Body |
|---|---|
| Acetic Acid | Supports blood sugar regulation & digestion |
| Malic Acid | May help reduce muscle fatigue |
| Vitamins & Minerals | Contains potassium, magnesium, and trace minerals |
Scientific Evidence: What Does Research Say?
ACV is popular, but does science back it up?
Studies Supporting Benefits
- Blood Sugar Control: A 2016 study in Diabetes Care found that ACV reduced post-meal blood sugar spikes by 20-30%, preventing energy crashes.
- Muscle Recovery: Some research suggests malic acid may help reduce muscle soreness, though more studies are needed.
Areas Requiring Further Research
- Exercise Performance: No direct studies prove ACV boosts strength or endurance.
- Cramping Prevention: The electrolyte content is minimal, so effects may not be significant.
Bottom Line: ACV can support blood sugar stability and digestion, but won’t replace a proper pre-workout nutrition plan.
Alternatives: Other Natural Pre-Workout Supplements
Not sold on ACV? Here are other natural pre-workout options:
| Alternative | Why It Works |
|---|---|
| Beetroot Juice | Boosts nitric oxide, enhancing blood flow & endurance |
| Coffee / Caffeine | Proven to increase alertness & performance |
| Coconut Water | Electrolyte-rich, great for hydration & cramp prevention |
Commercial Pre-Workout Drinks are also an option, but many contain artificial sweeteners and unnecessary additives.
Final Verdict: Should You Take Apple Cider Vinegar Before a Workout?
| Category | Verdict |
|---|---|
| Best For | Blood sugar control, digestion, & mild cramp prevention |
| Not Ideal For | High-intensity training, endurance sports, or sensitive stomachs |
| How to Take It | Diluted in water or mixed with a pre-workout drink |
If you struggle with energy crashes or mild muscle cramps, ACV could be a useful pre-workout addition. But if you’re looking for a true performance booster, caffeine, beetroot juice, or a well-balanced pre-workout supplement will serve you better.
So, will you be adding ACV to your pre-workout routine—or sticking to your usual stack?