All of us are aware that exercise is important for feeling better and achieving our fitness objectives. However, sometimes all you need is a little nudge to get on the treadmill or start moving about.
In some cases, the best pre-workout supplement can be a lifesaver. However, if you want to feel energetic throughout your entire exercise, you must ensure that you’re timing your supplementation correctly.
Do you have any idea when to take a pre-workout supplement for the greatest effects? We’ve compiled all of your questions about pre-workout supplement timing below.
Why Does Timing Matter?
Is it truly essential to plan your best pre-workout nutrition carefully?
You may take your pre workout whenever you want, technically speaking. However, if you want to make the most of the energy you receive from your pre workout drink, timing can be important.
The following are some of the most common reasons for why we recommend making the timing of your pre-workout drink a top priority:
Experience Maximum Energy
In approximately 15 to 45 minutes after ingestion, caffeine levels in the bloodstream will reach their peak. After this time, of course, you’ll still experience some effects from the caffeine. The maximum amount of energy, on the other hand, is likely to arrive during this 15-45-minute period.
Avoid A Crash
We’ve all experienced the caffeine crash, haven’t we? You get a lot of energy at first but may also suffer from a subsequent crash.
If you take your pre-workout pill before it’s time (particularly if it doesn’t include any caffeine boosters), you may experience this crash, or at the least a significant decrease in energy, during your workout.
Avoid Sleep Problems
At the other end of the spectrum, if you take your pre workout too late, you might run into problems. If you wait too long to drink your pre-workout beverage, you might discover that it’s difficult to fall asleep at night.
What’s The Best Time To Take The Best Pre Workout?
As a guideline, you’ll get the most benefit from your pre-workout pill if you take it within about 30 minutes before each workout. Caffeine’s peak effectiveness occurs during this time period.
If you take your pre workout during this time frame, the substances will have enough time to enter your system and function.
After you take your pre workout, you’ll probably start to feel the effects almost right away. Other pre-workout substances, such as Beta-Alanine, take a little longer to work.
How Much Preworkout Should You Take?
It’s OK for healthy people to consume up to 400 milligrams (0.014 ounces) per day, depending on their needs and preferences.
When measuring out your pre-workout supplement, be sure to consider how much caffeine it has per scoop and how much you’ve already ingested before your workout.
For reference, one cup of coffee contains about 100 milligrams (0.003 ounces) of caffeine.
Start Low And Slow
You don’t necessarily have to take in 400 milligrams (0.014 ounces) of caffeine each day in order to be energetic before your workout. In fact, if you’re new to pre-workout supplements, you’ll probably be better off starting with a lower dosage and gradually increasing it over time.
Supplements containing caffeine are widely seen as a safe way to boost energy prior to exercise, especially if you’re using a high-quality product that has been verified by a third-party lab. However, if you take too much, you may encounter the following negative effects:
- Rapid heartbeat
Taking the “low and slow” technique can help you avoid these adverse effects. However, if you’re concerned about any of them, it’s a good idea to speak with your doctor before adopting any sort of supplement in your daily routine.
How Late Can You Take Pre Workout?
If you’re taking a pre-workout supplement that includes caffeine, make sure you don’t take it too late in the day.
Caffeine’s half-life is around 5 hours. This means that you’ll still feel some of its effects and have 50% of it in your system about 5 hours after taking it.
At 2 PM, you’d have around 100 milligrams (0.003 ounces) of caffeine in your body if you ingested a pre workout beverage with 200 milligrams (0.007 ounces) of caffeine at 9 AM.
Caffeine’s long half-life makes it difficult for people who exercise in the late afternoon or evening to sleep well if they consume a caffeine-containing pre workout before beginning their session.
However, keep in mind that everyone has a different rate of caffeine metabolism. Some people don’t have any difficulty consuming it later, while others have to limit their consumption very soon to avoid sleep problems.
If you find that you have a tough time falling asleep following an afternoon or evening training session, consider taking a lower dose or replacing your stimulant-containing pre workout with one that is stimulant-free.