How To Take Pre Workout, What Is It, and Should You Use It?DaniëlNovember 23, 20223 mins read
Pre-workout supplements are getting popular these days. More and more people are using it. The supplement gives you energy for when you exercise. It can help you to perform better, do more reps and add more weight.
Pre-workout contains a lot of caffeine in most cases. This can give you the energy boost that you need to get the work done. There are more ingredients included in the supplement, and they can bring different side effects that you need to be aware of. But first, for the people that are already convinced for using the supplement: how to take pre workout?
How to take pre workout
Take the supplement half an hour before you start your workout. You won’t notice any impact instantly so give your body some time to absorb the caffeine. Do you have a long gym session? Take the supplement at the beginning of the workout. This way, you will get a boost midway through your session.
We do not recommend that you use pre workout in the evening, because it can negatively affect the quality of your sleep due to the caffeine you take in.
Normally, a scoop of pre-workout includes a lot of caffeine (200 mg). When you first start using the supplement, start using a smaller scoop. Around 150 mg of caffeine is more than enough at the beginning. Are you already a heavy coffee drinker? In this case, you may not feel that much when you consume a smaller scoop. In this case, you can do the full scoop.
Mix the supplement with 300 ml water and drink it. Some people eat dry powder, but this is not recommended.
The Best Pre-Workouts to Buy
Optimum Nutrition Gold Standard
Caffeine. This is the main ingredient in pre-workouts. Caffeine will give you more energy, more focus, and a better performance overall. On paper, it looks all great. But caffeine can also have a negative impact. Some people are caffeine-sensitive, and experience the effects earlier:
- Digestive issues;
- Rapid heart rate;
- Frequent urination;
- Muscle breakdown;
- High blood pressure;
In most cases, these negative effects only appear when you are a heavy consumer. Light to moderate intake is mostly beneficial. A scoop of pre-workout contains between 150 mg and 300 mg of caffeine. This is the same as 3 cups of coffee, which is a lot. Are you sensitive to caffeine or are you not sure? Be careful with your intake.
Beta-alanine. This ingredient can help you to perform high-intensity exercises better.
Creatine. This can help you to gain more strength. Creatine gives your muscles more energy for contraction. This can help you to perform 1 or 2 reps more than usual.
Amino-acids. BCAA (Branched-chain amino acids) help you to increase lean body mass. It is also beneficial for muscle growth and muscle recovery.
Taurine. This can be found in different animal meats. It contributes to the metabolism of fats and it is beneficial during your workout.
B-vitamins. These vitamins give you energy. Vitamin B12 supports blood production and Vitamin B3 makes sure that your skin is healthy.
Should you use pre-workout?
It is hard to give you a recommendation because every person is different. We suggest you talk to a doctor before you take the supplement. This is the advice for all supplements you use.
You can experience a lot of benefits during your workout when you use the supplement. However, it is good to check what you consume before you do. Some people are really sensitive to caffeine or other ingredients in the supplement.
Pre-workout every day?
When you take the supplement every day, your body can build up a tolerance. This means that your body will get used to the amount of caffeine and other ingredients. The benefits will not be noticeable anymore, and you need to take more to keep noticing the benefits. This is not recommended. We recommend that you only use the supplement when you don’t feel like going to the gym, or when you are a bit tired and need that extra boost.
Coffee as pre-workout
Pre-workout and coffee both include caffeine, and when I worked out at home 1 year ago, I used coffee as a pre-workout. The coffee worked great, and it didn’t have the additional ingredients that pre-workout has. So you definitely can use coffee as pre-workout.