Nowadays, pre-workout supplements have become very popular, but there is a lot of misinformation surrounding the topic of pre-workout supplements.
There are some common questions that only few people know the exact answers to such as how long does pre workout last, when to take pre workout supplements and what are the side effects.
If you’re dedicated to your workout regime and have set goals for yourself to achieve them in terms of workout, then you need all the energy that you can push yourself ahead.
it doesn’t matter what type of training you’re doing but you need to have high energy to avoid fatigue early on in your exercises.
However, here is everything you need to know about pre-workout supplements, including whether they’re good or bad for your health.
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Table of Contents
What is a Pre-Workout Supplement?
Pre workout supplements is a fitness product meant to be taken an hour or less before your workout in order to boost energy, athletic performance and kick your nervous system to overdrive and make your workout more awesome.
These products are multi-ingredients dietary formulas and they are typically powdered substances that you can mix with milk or water and drink before your workout.
There are two major categories:
- Performance enhancers, these are the majority pre-workouts supplements are caffeine and your morning friends.
- Other one include beta-alanine, protein, creatine, L-arginine and niacin. That all boosts strength to provide a better pump and make your brain work faster.
There is no set list of ingredients and ingredients and quantities can vary widely depending on the brands. Every pre-workout supplement has its own various ingredients.
However, there are many options when it comes to picking one product and all the popular brands on the market are effective and safe.
What are the Ingredients That May Improve Your Athletic Performance?
Some studies show that certain ingredients are effective and improve your athletic performance, but research on this topic is very limited. Here are some ingredients that can improve your athletic performance.
Caffeine: this ingredient often used in pre-workout supplements to increase your strength, energy and focus. Caffeine is one of the popular stimulants and may improve your exercise performance, memory, alertness and fat burning.
Nitric oxide precursors: this is one of the best ingredients that can improve your blood flow and relax blood vessels. Some studies show that using nitric oxide in the supplement can boost oxygen and transport nutrients to your muscles.
Creatine: this is a chemical compound that naturally produces in your body and it’s stored in skeletal muscle that will increase energy production and muscle strength.
It’s often used in pre-workout supplements and very popular among bodybuilders, power athletes and weightlifters.
How Long Does a Pre-Workout Take to Kick in?
It’ very important to know how long does pre-workout take to kick in, you don’t take too early and miss the benefits at the gym, or you don’t take too late and feel fully awake.
Well, according to the fitness experts, taking pre-workouts supplement 30-minutes before a workout can be more beneficial and that is the average time that you can expect to kick in, but this depends on the pe-workout ingredients and your metabolism.
Most of the people take 30 minutes before at home only and they come to the gym for a workout. You can adjust your timing according to your comfort but make your take between 20 to 30 minutes before.
How Long Does Pre Workout Last in Your System?
If you like to workout at night, then you may be thinking how long does pre-workout last in your system, because most of the formulas contain caffeine which can last longer. But this depends on many factors like the product’s ingredients, your activity level and many more.
The length of the effects of pre-workout can depends many factors, including:
- The quality of the supplement
- Your age, muscle mass and you weight
- Type of supplement your taking
- Amount of water you drink daily
- Your general diet
- Your tolerance to caffeine
Generally, pre-workout lasts between 2 to 3 hours on average. The effects of pre-workout kick in 30 minutes after consumption, and from then the effect is going to last about 2 to 3 hours.
So, that will cover most of your workout routine. There is no need to take one more dose of pre-workout in the middle of the workout.
How To Know If a Pre-Workout Works
If you’re not sure that your pe-workout is working the way it is supposed to work, wait 30 minutes to kick in, but don’t be a guy who takes another dose after 15 minutes. Some pre-workout supplements take 30 to 50 minutes to kick in with full power.
So, here are some signs that you can feel in your body.
Energize feel: you can clearly notice this sign, if you’ve taken your pre-workout 30 minutes before training, then you can notice a great boost in your energy and you may feel that you can move mountains.
Tingling sensation: skin tangling is not indicating that something bad is happening with your body, it is a natural reaction of histamine and beta-alanine response. you may feel itching in the skin and needless in the muscles. it is not something that you can be worried about.
The beta-alanine is commonly found in pre-workouts supplements that give an instant pump. It can stimulate the nerve ending the top layer of your skin, that can give you an itching feeling.
Boost in mental focus and motivation: this is the commonly noticed sign that your mind is very focused and motivated. So, you can concentrate on your tasks better and which can really help when you’re working through your limited time at the gym.
Factors That Can Affect the Effect of Your Pre-Workout?
There are many factors that can influence the effectiveness of your pe-workout supplement. Generally, your body naturally has the ability to absorb, use and remove nutrients. There are some things that directly influence the effectiveness and some can result in negative side effects.
Personal stats: your personal stat like your weight, height and muscle mass have a big role in the effect of your pre-workout supplement. If you have more weight then, the less effect a single dose has on your body.
Your diet: how much you eat will have an impact on how your body digests and processes the ingredients. Your general diet impacts more on the effectiveness of the supplement you take.
Getting the right number of calories including both macronutrients and micronutrients daily, and drinking enough water can make your supplement shine.
Fatigue Level: Your fatigue level also affects the effectiveness of the supplement; you will need more help from the pre-workout supplement at the end of the week because you might be stressed.
Tolerance to caffeine: your tolerance to caffeine plays a huge role in the effectiveness of the supplement. If you’re drinking more cups of coffee a day then start to limit them or cut them down.
Quality and type of ingredients: the quality of the supplement and type of ingredients matters more. So, not all the pre-workout supplements are equally designed and many of the supplements do not have ingredients listed. Choosing the best pre-workout supplement is a great idea.
Benefits of Pre-Workout Supplements
Taking pre-workout supplements every day has many benefits and many studies show that the common ingredients found in supplements do help in many ways. Including:
01. Improve Your Workout Performance
The most immediately noticeable change is improving your workout performance after taking a pre-workout supplement, you may feel a surge of energy.
A study shows that taking a pre-workout supplement can significantly increase your energy and concentration.
02. Increase Your Metabolism
Caffeine is one of the majority ingredients in the pre-workout supplement and that is good for weight loss. It also increases the amount of energy your body burns in a day by stimulating thermogenesis.
But it is important to be careful about building your tolerance to caffeine. If you consume coffee five times a day then try to cut down because you will need a larger dose to get some effect.
03. Increase Concentration and Metal Focus
Some of the ingredients like L-tyrosine and theanine in pre-workout supplements have been known to increase concentration and mental focus.
During any exercise, it is extremely important to be laser focused on correct form or technique, as any small mistake in form can lead to worse and injuries. It can help you concentrate and feel the muscle you’re working.
04. Improve Endurance
There are two common ingredients such as creatine and beta-alanine that have very positive effects on your endurance performance.
One study in 2006 on people for 28 days of pre-workout supplementation led to great endurance performance.
This is basically you will be able to sustain quality effort for longer workouts.
Any Possible Side Effects When Using Pre-Workout
Generally, pre-workout supplements are safe in recommended doses, if you take the supplement in the right quantity still there is little to worry about.
Too much of a good thing can be a bad thing, so with supplements also the same case. But over use of the pre-workout supplement can have the same effects such as.
Note: if you have any health conditions like liver, heart issues or kidneys, kindly consult with a doctor before taking supplements.
Heart Problems: many pre-workout ingredients can raise your heart rate and blood pressure, which combined with hard workout can put your heart in more stress. While taking any supplements and you ever experience any serious problems, go and get checked up by doctors.
Sleep Problems: Consuming too much caffeine can interfere with your sleep, especially if you’re taking a pre-workout supplement in the evening or near to your sleep time. Most of the fitness experts not recommended for beginners to take in the evening gym session.
Headaches and Dehydration: certain ingredients in supplements can cause dehydration by drinking water from your body. This may cause many problems like headaches and diarrhea, you can notice most of the side effects are connected to dehydration, so try to drink enough water.
Tingling: tingling is a normal and harmless reaction to beta-alanine, it is safe and not harmful one. But basically, it can cause any kind of vomiting, chest pain, and excessive sweating.
These are not normal reactions and you may experience these kinds of problems then you can stop taking supplements, and consult with a doctor.
Some Useful Tips When You Start Taking Pre-Workouts?
Pre-workout supplements are most effective when these are fields with good nutrients. So, here are some tips to improve your effectiveness and safety of your pre-workout.
01. Take in Right Time
Generally, fitness experts recommend taking around 20 to 40 minutes before workout to fully kick in. If you experiment a bit with yourself then you will easily find the best timing that works for you.
02. Take Only Recommended Dose
Staying within the recommended dose can be safe and more effective, going over the recommended dose may not add more gains but it will increase the risk for side effects.
If you buy any supplements, kindly read the label carefully and follow the instructions.
03. Don’t Mix with Coffee
I will advise you don’t drink supplements with coffee because caffeine is the most common ingredient in pre-workout supplements and if you mix with coffee then the pre-workout blend can exceed the recommended dose quickly.
Be safe, keep them two separate.
QNA’s on Pre-Workouts
Should I Take a Pre-Workout Supplement?
It totally depends on the individual because the pre-workout formula isn’t for everyone. If you often lack energy or have difficulty while your workout then you should take supplements.
If you don’t want to take any supplements then try some whole foods that provide some nutrients. For example, a banana and a mug of coffee is an alternative to a pre-workout supplement.
Is it OK to Take Pre-Workout and Not Workout?
The short answer is YES, it’s ok to take a pre-workout supplement with workout, but not all the pre-workout supplements should be taken because most of the supplements will not give the benefits to your body.
Does Pre-Workout Help Lose Weight?
Taking recommended dose of pre-workout and going to gym can lose weight, drinking caffeine, green tea can speed up your metabolism and lead to lose weight.
Now, you know how long does pre workout last in your system and how to use it, tips to make it more effective.
Pre-workout supplements are a great way to maximize the impact of the time you spend in the gym. It can boost your energy, which means you can achieve your goals faster.
Well, certain ingredients may boost your energy and make your workout more effective. There are also some alternatives to a pre-workout supplement if you are looking for a natural boost. To fuel your workout naturally, choose nutritional food and energy boosting foods like coffee and bananas.
To get more effectiveness then make sure you’re getting enough sleep, a healthy diet and drinking plenty of water.
Hopefully, you like this article, if you have any questions and suggestions put them in the comment box below.
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