Pre workout supplements have surged in popularity, becoming a go-to for athletes and regular gym-goers alike. But there’s a lingering question: when’s the best time to take these supplements to reap maximum benefits?

The effects of pre workout supplements aren’t felt instantly. For instance, while caffeine may kick in fairly quickly, other ingredients like Beta-Alanine take time. It’s also essential to consider your caffeine intake, as healthy adults can safely consume about 400 milligrams per day. However, that doesn’t mean you need to max out your daily caffeine quota to feel energised for your workout.

In fact, if you’re new to pre workout supplements, it’s wise to start with a smaller dose and gradually increase over time. But what’s the ideal timing? That’s the topic for today’s agenda. 

What Is Pre Workout?

A common question we encounter in the athletic and fitness world is, “What is pre-workout?” In simple terms, pre workout is a type of supplement designed to boost energy, focus, and endurance during our workouts. They’re popular among both casual gym-goers and professional athletes. Understanding the various ingredients and their roles can help us optimise the benefits we get from these supplements.

Pre-Workout Ingredients and Their Roles

Pre-workout supplements have a variety of essential components, each providing unique benefits. It’s noteworthy to elaborate on a few of these ingredients.

Caffeine

A stand-out ingredient in most pre-workout formulas is Caffeine. It enhances endurance performance, increases alertness in skill and accuracy-based sports like golf, and is also useful for team sports by improving passing accuracy, sprinting, and jumping. Studies have shown caffeine’s role in muscular contraction, cognition, and vasodilation, where the blood vessels widen, allowing more blood and oxygen to reach the muscles.

BCAA

Branched Chain Amino Acids or BCAAs are a group of three essential amino acids that have a crucial role in muscle growth and recovery. BCAAs are particularly beneficial during intense workouts, as they can help delay muscle fatigue and speed up recovery.

Beta Alanine

Beta-Alanine is another significant ingredient. It’s an amino acid that helps with energy production during endurance-related exercises.

L-Citrulline

Next up is L-Citrulline, an amino acid that boosts nitric oxide production in the body. This results in better blood flow, enhancing oxygen and nutrient delivery to the muscles during workouts.

Vitamin B

Vitamin B, particularly niacin and vitamin B12, are often present in pre-workout supplements. These vitamins are vital for metabolic processes and energy production.

Creatine

Creatine is widely known for improving performance in short-duration, high-intensity exercise. It’s also credited for aiding in lean muscle gains when taken consistently. It’s one of the best, most affordable supplements you can use for building muscle, and while it is used in some pre-workout supplements, creatine and pre-workout are not the same thing. 

L-Glutamine

L-Glutamine is an amino acid that aids in muscle recovery and supports immune function.

Acetyl L-Carnitine

Finally, Acetyl l-carnitine, often linked to improved focus and cognition during workouts.

What Are the Benefits of Pre-Workout?

The advantages of pre-workout supplements go beyond just boosting energy. They enhance performance, increase alertness, improve muscle recovery and growth, and provide a much-needed mental boost during workouts. Each ingredient plays a unique role in achieving these benefits.

We have covered this topic in greater detail over at Pre-Workout Pros and Cons. 

What does Pre-Workout do?

Pre-workout supplements might seem like the new kids on the fitness block but they’ve been around since the start of the new millennium, gaining popularity among weightlifters and bodybuilders, before going mainstream. This popularity stems from their efficacy and the unique benefits they offer, from boosting energy to enhancing performance, and aiding in muscle recovery.

Energy Boosting and Enhanced Performance

At their core, pre-workout supplements are designed to enhance your workout. They ramp up the intensity, and consequently, the outcomes of your training sessions. Ingredients such as caffeine are known for their stimulating effect, giving you that much-needed energy boost, especially on days when hitting the gym seems tougher than usual.

Similarly, supplements like BCAAs aid in improving performance by reducing muscle fatigue during workouts. These pre-workout ingredients hold the power to turn a lacklustre session into a high-intensity workout.

Better Muscle Recovery and Growth

Pre-workout supplements are far from just being performance enhancers. They also serve a crucial role in post-workout muscle recovery. Ingredients like Creatine, L-Glutamine, and Acetyl L-Carnitine significantly promote muscle recovery and growth, helping you make the most of each workout session.

To grasp the full range of benefits these supplements offer, it’s crucial to know what to look for in a pre-workout mix, and perhaps more importantly, what to avoid. Remember that pre-workout supplements are minimally regulated by entities such as the FDA. The effect they have can vary based on factors like type, dosage, and frequency of use.

The guidance of fitness coaches can be invaluable here. Safety should always come first, and you should listen to your body to determine what works best for you. After all, the ultimate goal of pre-workouts is not just to improve the quality of your sessions, but also to enhance your overall fitness and well-being.

How long does pre workout last?

Pre-workouts are compounds designed to boost one’s physical and mental capacity, in turn amplifying the output of a training session. That said, the duration of their effect can be quite crucial.

Consider caffeine, arguably the most common ingredient in pre-workout supplements. Typical servings include 150mg to 300mg of caffeine – equivalent to around three cups of coffee. Keep in mind that caffeine has a half-life of approximately 5-6 hours, so it can stay active in your system for up to 12 hours. As such, it’s best to steer clear of high-strength caffeinated pre-workouts later in the day. Consuming it late in the afternoon can interfere with sleep and recovery.

Moreover, the pre-workout ingredients Beta-Alanine and Creatine can likewise have lasting effects. Not only do they play a significant role in enhancing repeating high-intensity performance, but they also help lower fatigue and bolster recovery. These key substances work synergistically to replenish your ATP stores, the energy that fuels muscle contractions.

• The energy-boosting and performance-enhancing effects last around 3-4 hours
• Caffeine has a half-life of 5-6 hours
• Consuming caffeinated pre-workouts later in the day may affect sleep and recovery

It’s vital to understand that pre-workout supplements are not a one-size-fits-all solution. Some people may respond differently to particular ingredients like caffeine and creatine, so it’s necessary to adjust usage and timing according to individual sensitivity and needs. Furthermore, it’s always a good idea to consult with fitness coaches and seek their guidance for safety and optimal results.

The objective isn’t just to use these supplements to augment workout quality; the larger goal is to elevate overall fitness and well-being. By knowing just how long pre-workout benefits can last, we can align this factor with our personal workout schedules and health goals. In a nutshell, knowing how long pre-workout lasts isn’t just about maximising these supplements’ benefits, but it’s also about ensuring they don’t interfere with our recovery and sleep patterns. It’s about finding that balance to ensure they’re conducive to our health and lifestyle.

Pre-workout side effects

As we delve deeper, it’s vital to understand not just the benefits of these pre-workout supplements, but also be aware of the potential side effects. Pre-workouts are powerful tools designed to enhance energy, focus, and performance during exercise. They are valued by many fitness enthusiasts, but some potential users may hesitate due to confusion about side effects.

One of the most common side effects associated with pre-workout supplements is the feeling of jitters or anxiety. This uneasy feeling is usually due to the caffeine content in many of these products. If you’re sensitive to caffeine, it’s wise to start with a lower dose of pre-workout, or you might look for caffeine-free alternatives. Taking a pre-workout supplement later in the day might disrupt your sleep, especially if you are sensitive to caffeine, due to its long-lasting effects.

Perhaps you’re an evening workout kind of person who enjoys those late-night workout sessions. Taking pre-workout supplements shouldn’t have to be off your list. Be mindful about what you’re consuming and understand that the effects of caffeine don’t inherently know your workout schedule. It might keep you alert and awake far longer than you anticipate.

It’s also possible to experience additional side effects, such as nausea, headaches, cramping, bloating, and diarrhoea. These effects can vary greatly from individual to individual, and not everyone will experience them.

Remember, it’s best to begin with a lower dose of any supplement and monitor how your body reacts. This cautious approach will help you gradually increase your dosage as needed, avoiding unwanted side effects while maximizing the supplement’s benefits. Also, consider asking for advice from fitness professionals about the optimal use of these supplements based on your individual sensitivity and workout schedule.

In our next section, we will continue to explore the world of pre-workout supplements, expanding your knowledge, and helping you make an informed decision about their use.

How to take pre-workout supplements

So, we’ve explored the ins and outs of pre-workout supplements. We’ve learnt that their effects can vary based on individual sensitivity and the timing of intake. We’ve also discussed potential side effects, emphasising the need for caution. But remember, it’s not a one-size-fits-all scenario. Your reaction to these supplements can differ from others.

That’s why it’s crucial to start with lower doses and monitor how your body responds. If you’re unsure, don’t hesitate to seek advice from fitness professionals. They can help you optimise your supplement use based on your personal sensitivity and workout schedule. After all, the goal is to boost your workout performance, not hinder it. So, be smart about when you take your pre-workout supplements. It can make all the difference in your fitness journey.

 

Frequently Asked Questions

Should I take pre-workout before every workout?

Yes, it’s generally safe to take pre-workout supplements before every training session. Just ensure you’re not exceeding the daily caffeine limit (400mg) or consuming pre-workout too close to bedtime to avoid potential side effects.

What are some of the healthiest pre-workout options?

Some healthier pre-workout choices include Red Leaf Pre Workout Energizer Powder, Truth Nutrition Natural Pre Workout Powder, Legion Pulse Pre Workout Supplement, LADDER Sport Pre Workout Powder, Beyond Raw LIT – Gummy Worm – Pre Workout, Organic Muscle Organic Pre Workout Powder, and Origin Jocko Fuel Pre Workout Powder.

Is using pre-workout supplements harmful to the body?

Certain side effects are possible when using pre-workout supplements, such as anxiety, increased heart rate, digestive issues, dehydration, muscle cramps, results of poor sleep, and more. These effects will, however, vary based on individual reactions.

When should I Take a Pre Workout?

The timing of taking pre-workouts is a crucial question. Generally, it’s recommended to consume pre-workout supplements 30-60 minutes before exercising. 

Failure to wait at least 30 minutes before hitting the gym could mean that the pre-workout doesn’t kick in until the middle of your sessions. Similarly, waiting longer than 90 minutes could result in the effects of pre-workouts fading as soon as we start our sessions. 

Obviously neither is ideal, so 30-60 minutes before your workout seems to be the sweet spot. 

Having said that, each product is different. It’s important to check the manufacturers recommendation when you recieve your pre-workout. 9 times out of 10, the recommended timing will be printed on the packaging. 

Do you experience a crash after taking pre-workout?

Yes, a crash, often termed a “pre-workout crash” in fitness circles, is possible after consuming pre-workout, especially those higher in stimulants. This is similar to a caffeine crash.

When is it too late to take pre-workout?

Avoid consuming your pre-workout supplement within 4 hours of your bedtime. Ideally, you should have your pre-workout 20-30 minutes before your workout.

Related: Pre Workouts Vs Protein Powder