When to take pre-workout
Because caffeine is a staple ingredient and it takes effect in about 30 minutes, the ideal time for you to take your pre-workout supplement is 30-60 minutes before your workout.5 Caffeine has half-life of between 3 and 7 hours, meaning after this time, half the caffeine can still be in your system.6 This can vary between individuals with some feeling the effects for longer than others. Therefore, caution should be taken when consuming a shake like this in the hours before you go to bed, especially for those who are more sensitive to caffeine.
Having your shake 30-60 minutes before your session gives enough time for the supplement to get into your bloodstream and give you the benefits you’re looking for. THE Pre-Workout is designed to be taken dissolved in water 30 minutes before your workout, which also helps you to stay hydrated.
Although caffeine impacts you immediately, some ingredients like creatine and beta-alanine need time to build up in your body, and are most effective when taken consistently to maintain muscle stores.5 For this reason, regularly supplementing with a pre-workout product will help maximise the benefits and impact of its ingredients.5
How long does it take pre-workout to kick in?
After consumption, caffeine takes about 45-60 minutes to reach peak levels in the bloodstream. If the pre-workout contains beta-alanine, you may experience tingling in your skin after 15 minutes or so.
How long does pre-workout last?
The half-life of caffeine is 4-6 hours, which is the time it takes for the amount of caffeine in your system to reduce by half. Tingling caused by beta-alanine will typically stop after around 90 minutes.
How often should you take pre-workout?
It’s best to take pre-workout on the days you’re training. Some ingredients, like creatine, need to be supplemented over an extended period to have any effect.
Should beginners take pre-workout?
Pre-workouts can be useful for anyone looking to boost their performance. For beginners they can be particularly good for getting through a session when you’re not feeling your best, but it’s best not to rely on them too much so early on in your training. Listening to your body, consuming a well-balanced diet and giving yourself plenty of recovery time are more important when you’re new to training.
Do athletes take pre-workout?
Many athletes take pre-workout supplements to help improve their performance during training or competition. Pre-workout’s effect on endurance may make it a useful supplement for a boxer to train harder, a runner to run further, or a weightlifter to do more reps.
Yogis and other fitness enthusiasts may also take pre-workout supplements to help increase their focus and energy during workouts.
Why is my pre-workout clumpy?
Your pre-workout might arrive and seem to be pretty clumpy. But fear not. You don’t need to hit up the customer services department. It’s actually totally normal.
Common pre-workout ingredients including L-Citrulline and glycerol are what are known as hydroscopic ingredients. In easy to understand terms this basically means these ingredients draw moisture out of the air and can make the pre-workout powder stick together in clumps.
The extent to which you find your pre-workout clumps together can also be affected by the humidity in the factory is was produced in, or the humidity in the area where you live. The more moisture in the air, the more clumps your pre-workout is likely to have.
Is it safe to use clumpy pre workout?
Although it might feel strange, clumpy pre-workout can be expected — especially if you leave your pre-workout in a humid environment — yes, we’re talking about your sweaty gym bag. But if the product is in date then it should be safe to use.
Follow the instructions on the pre-workout packet of how to take your pre-workout and you’ll be fine.
Can I still use clumpy pre-workout?
While it’s still safe to use pre-workout that has gone clumpy in the tub, there are some preventative measures you can take if you’d rather avoid clumping altogether.
- Avoid leaving your pre-workout in your car for long periods. The moisture in the air of a car that gets cold and then gets hot and vice versa can cause the pre-workout to clump.
- Avoid leaving your pre-workout in a moist area like your gym bag or on the side in your kitchen. To stop clumping it’s best to store your pre-workout in a cool, dry place.
Can you keep pre-workout in the freezer to stop clumps?
TikTok is full of people providing their own solutions to what helps them to avoid clumps in their pre-workout. And one of the most common solutions is to keep your pre-workout in the freezer. This makes sense, the cold environment helps to avoid any moisture building up in the powder.
FAQs
This supplement is best taken between 30 and 60 minutes before your workout.
What is pre-workout?
These supplements are usually a combination of ingredients aimed to boost your energy and increase your performance during workouts.
What does pre-workout contain?
Pre-workouts commonly contain Caffeine, Vitamin B, Beta-Alanine, Citrulline Malate, Creatine, L-Glutamine and vasodilator ingredients.
What are the benefits of pre-workout?
The main benefits of pre-workout include increases in performance and strength. Studies have shown short term increases in lean body mass and lower body strength when supplementing consistently.
What are the side effects of pre-workout?
Potential side effects depend on the ingredients of your pre-workout. The common ingredient caffeine can cause nausea, headaches and heart palpitations for those who are caffeine sensitive.
Take Home Message
Pre-workout supplements are designed to help increase your performance by boosting energy, power, and stamina. They’re generally taken about half an hour before your workout, and the benefits include improved muscle strength, cognition, lean gains, and endurance. To better select the optimal shake for before your workout, consider what your goals are.
Taking a pre-workout consistently can help maximise its impact on your performance. They can help you feel more confident in taking the next step in your training sessions and provide the boost you need to reach your peak performance level and continue to advance your physical abilities.