When To Take Pre-Workout Supplements?

Want to maximize your workout before you even walk in the door? That’s what we thought. Supplements can provide you with energy to hit a great workout and help you recover, among other benefits. 

If you’re not familiar with pre-workout, it’s time to learn about your new secret weapon. In this article, you’ll learn about this supplement’s benefits, how it works, and when to take it.

Pre-workout supplements might be able to give you the boost you need to enhance your performance during workouts and notice greater results over time.

Why Is Timing Important?

Do you need to pay attention to your pre-workout supplementation timing?

Pre-workouts can technically be taken at any time. The timing of your pre-workout drink can make a difference, though, if you want to get the most out of it.

Pre-workout drinks should be consumed at the right time for many reasons:

Maximise Your Energy During Workout

Caffeine levels usually peak in the bloodstream between 15 and 45 minutes after consumption. After this period, you will still feel some caffeine effects, of course. In this 15-45 minute period, the maximum amount of energy will likely be released.

In the case of a strength training workout that aims to increase lean body mass, you may consider using a pre-workout supplement that contains ingredients associated with muscle growth acceleration, such as whey protein powder or L-arginine

In this case, you might want to consume a pre-workout beverage well in advance of your workout since sessions designed to add muscle mass by initiating muscle protein synthesis tend not to exceed 60 minutes.

Help You Avoid A Crash

We’re all familiar with the crash that can occur after consuming too much caffeine, right? It seems like you get a lot of energy at first, but later you might crash?

You may experience a crash, or at least notice a noticeable dip in energy, if you take your pre-workout supplement too early (especially if it does not contain ingredients that prolong the effects of caffeine).

Exercises such as HIIT cardio or Tabata, which require high intensity for a short period of time, require more attention to timing. 

You’ll want to take care when timing your pre-workout before these brief sessions unless you’re very experienced with a certain mix and know how long it will take to kick in. 

It can make a big difference to how you feel when exercising if you start your workout ten or fifteen minutes earlier or later.

Help You Avoid Insomnia

If you have trouble sleeping after taking your pre-workout, then do your workout at a time when you can use the extra energy from the ingredients.

Let’s say you hit the gym at 8 p.m. after taking a pre-workout. Your system will still contain it hours later – until 2 a.m.

Increasing caffeine intake can cause insomnia, as is well known. Pre-workout supplements can increase your daily caffeine intake if you consume caffeine as part of your diet already. This will affect your sleep. Caffeine, when consumed in moderation, can also affect sleep quality, even if you’re not taking much of it.

The effects of caffeine can last up to six hours. Even a small amount of caffeine (and very few pre-workouts use small amounts) can remain in your system and make sleeping more difficult for six hours after you take it.

The caffeine from your pre-workout will still be in your system at 1:30am if you have a training session at 8pm and take your pre-workout at 7:30pm. 

Caffeine has unique effects on every individual. If someone has a high caffeine tolerance, they could drink a black coffee before bed without feeling anything. Someone who has never consumed caffeine before might still feel jittery eight hours later.

When Should You Take Pre-Workout Supplements?

Caffeine is a staple ingredient in pre-workout supplements and it takes effect within 30 minutes, so you should take them 30-60 minutes prior to your workout. Caffeine has a half-life between three and seven hours, meaning that after this time, half of the caffeine is still present in your system. 

Individuals can feel the effects differently, with some feeling them longer than others. This shake should not be consumed in the hours before going to bed, especially by those who are more sensitive to caffeine. 

The shake you have 30-60 minutes before your workout will give you enough time for the supplement to enter your bloodstream and give you the benefits you’re looking for. Pre-Workout is meant to be dissolved in water 30 minutes before your workout, so you can stay hydrated as well. 

For this reason, supplementing with an effective pre-workout product on a regular basis will help maximize the benefits and impact of its ingredients. 

While caffeine has an immediate effect, creatine and beta-alanine build up over time and is more effective when taken consistently.

How Much Pre-Workout Should You Take?

The issue of understanding the appropriate quantity can be daunting if you’ve never taken pre-workout before. Any pre-workout you choose must align with your fitness goals.

Different stimulants have different effects on different people. Thus, you should conduct research and consult your healthcare provider to ensure you understand your physical health. 

Make small steps. For a few days, take half the recommended dosage of your pre-workout supplement and monitor for any side effects. After a few days, bring your dosage back up to the recommended level. 

You have to listen to your body and be attuned to it.

It is not always true that the doses listed on package labels are right for everyone. In the event that you feel that the pre-workout is not having the desired effect, you may increase the dosage (with your healthcare provider’s approval, of course). 

On the other hand, if you are experiencing adverse side effects, you should reduce the dosage or avoid the pre-workout altogether.

You may also be better off switching supplements completely to find a pre-workout that works for you. It’s up to you to be conscious of your own health.

If you are new to pre-workouts, we suggest consuming them slowly and gradually until you determine their effects on your body. Check with your healthcare provider, listen to your body, and follow the instructions on the label.

How Late Can You Take Pre-Workout?

Make sure you don’t take caffeine-containing pre-workout supplements too late in the day.

Caffeine has a half-life of around five hours. Therefore, you’ll still feel some of its effects and have 50 percent of it in your system about five hours after consumption.

You would still have approximately 100 milligrams (0.003 ounces) of caffeine in your system at 2 PM after drinking a pre-workout drink containing 200 milligrams (0.007 ounces) of caffeine at 9 AM.

Those who exercise in the late afternoon or evening may experience sleep problems if they take a caffeine-containing pre-workout before starting to train because of caffeine’s relatively long half-life.

In addition, caffeine is metabolized differently by each individual. Others must stop their intake very early to avoid sleep disturbances since they don’t have any problem taking it at a later time.

If you have trouble falling asleep after a training session in the afternoon or evening, use a smaller scoop or use a stimulant-free pre-workout.

Final Words: Pre-Workout Timing

Pre-workout is an opportunity to prime your body to perform at its best and achieve your goals. It’s an opportunity frequently overlooked by busy people cramming workouts between other commitments. 

The right pre-workout mix can be helpful for achieving a wide variety of fitness goals, such as muscle building, resistance training, endurance, stamina, and weight loss

A certain degree of trial and error will be necessary to find the exact pre-workout formulation that works for you. In general, pre-workout drinks are best taken between 20 and 60 minutes before exercise. 

If you experiment with both the timing and ingredients of your pre-workout, you will find one that fits your fitness style.

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