Pre-workouts are some of the most popular products when it comes to enhancing performance during tough workouts.
It’s one of the most well-researched supplements in the fitness industry. Several studies (1, 2) concluded that using pre-workout before exercise significantly improved training volume and boosted muscular endurance while reducing subjective fatigue.
In this article, we’ll know about the types of pre-workout, how much time it takes to kick in, how do you know it starts working, and how long does pre-workout lasts in our system.
Let’s get started!
What are the Pre-Workouts
Pre-workouts are also referred to as “pre-workout supplements.”
Pre-workouts are made of several ingredients (including beta-alanine, caffeine, L-theanine, L-arginine, citrulline malate, etc.) to boost energy and performance.
Although, the main ingredient that provides the majority of positive effects of pre-workouts is caffeine.
Typically, pre-workouts came in powdered form that we mixed with water and drink before the workout.
The ingredients added to pre-workout supplements are amino acids, B vitamins, caffeine, creatine, and artificial sweeteners. Although, the ingredient list can vary on different brands.
How Long Does a Pre-Workout Take to Kick In
When we’re taking pre-workouts, it’s important to take it at the right time before a workout to get its optimum benefits.
The 2013 study recommends, taking one serving of prescribed pre-workout mixed with 240ml of cold water 30 minutes before starting training can give you the pick level of energy during the workout.
However, there was a controversy about the pre-workout timing between 20-45 minutes. The timing of taking pre-workout can varies from individual to individual.
So, I recommend you experiment with yourself, choose a time for a week, switch it in the next week between 20-45 minutes before a workout, and check which timeframe you get the optimum energy level.
Although, as per my experience, the best time to take pre-workout is 30-45 minutes before a workout.
How Do You Know the Pre-Workout has Started Working?
Generally, pre-workouts are started showing their effects within 30-60 minutes after taking it. So, that is the timeframe you want to start your training.
After taking pre-workouts, you’ll feel several effects such as a sudden boost of mental focus and motivation, you may get an itchy feeling in the skin, and you feel burst muscle energy during warm-up.
Sometimes, after taking it, when it started working, you may feel sweating and a little higher body temperature.
During these pre-workout supplementations, you’ll feel the most energetic than at any other time because of its main ingredient called caffeine which boosts your energy level.
How Long Does Pre-Workout Last?
How long a pre-workout will last can heavily depend on many factors such as your activity level, product ingredients, and other supplements you may be taking.
The typical pre-workouts will spike our strength and endurance within 30-60 minutes after consumption, and it can last on an average of 3-4 hours.
The pre-workouts are made of several ingredients, but the main ingredient responsible for the major positive impacts of pre-workouts is caffeine.
If you’re very sensitive to caffeine and other stimulants, your dosage should be 50 calibers or less. However, it’s recommended to take it within 4-6 hours before you sleep due to its long-lasting effect. Otherwise, it can leave you in a fighting mode to get sleep.
What Can Influence How Long Your Pre-Workout Lasts?
A few things can influence how long your pre-workout will last, and some of them can be responsible for its side effects. The things are:
Your Body’s Ability
How long will your pre-workout last very much depends on your body’s absorption ability, how often your body can absorb and use the nutrients, and remove the waste ingredients from your body.
Diet and Nutrition
How often and how nutrient-dense foods you’re eating can also influence it.
If you’re drinking too much coffee during the day and taking pre-workout on that can leave you a sleepless night.
When you’re consuming three or more cups of coffee, it’s recommended to avoid the pre-workout supplement on that day. However, if you’re following a special diet plan (like keto), you may find that your supplements’ effects don’t seem as long.
Excessive Use of Supplements
Overuse of supplements can also affect how long will pre-workout last. If you’re taking creatine, fat burners, whey, and BCAA supplements, then very soon, you may end up with several stimulating effects. So be wise when you’re choosing your supplements.
However, a healthy balanced diet with moderate uses of supplements can help you get your desired results without getting its (pre-workout) negative effects.
Unless you’re a professional bodybuilder or athlete, you don’t need to consume pre-workout every day. Use it only when you’re feeling low or need an extra boost for high-intensity training.
If you want to use pre-workout, I recommend using it in a little to moderate quantity. Then, you can alternate it with coffee whenever you want.
I hope you got the answer to how long does pre-workout lasts. If you have any other questions or queries regarding pre-workout supplements, feel free to ask in the comment section below!