How to Take Pre-workout

Co-authored by Ross Dempsey and Nihal Shetty

Last Updated: September 14, 2022 References

You might have seen other people at your gym or on social media carrying around pre-workout drinks, but should you join them? Pre-workouts have become popular in recent years, and many athletes and casual exercisers report feeling more energy and focus after taking them. If you’re reading this, you probably have some questions, like whether it has benefits, what its pros and cons are, and how to drink pre-workout for maximum benefit. We’re here to answer all of these questions and more in our complete guide on how to take pre-workout.

Section 1 of 7:

What is pre-workout?

Pre-workout is an energy supplement that can boost your exercise performance. It usually comes in a powdered form, and it’s one of the few fitness supplements on the market that has scientific evidence backing its usefulness. While you don’t ever need pre-workout to get a good workout, studies have shown that it can increase strength and power for both inexperienced and experienced lifters, as well as help during other kinds of athletic activity.^{[1]
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- If you’re new to working out, it’s a good idea to first focus on developing a healthy diet before turning to supplements for additional energy. A good diet will give you much more energy and help you reach your fitness goals far more quickly than any pre-workout.^{[2]
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Section 2 of 7:

How to Take Pre-workout

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Take pre-workout 30 minutes before your workout. 30 minutes is how long it takes the pre-workout to kick in and the caffeine to be fully absorbed into your system. If you plan on having a longer gym session, you might decide to instead take it at the beginning of your workout and wait for the pre-workout to give you an energy boost midway through your routine.^{[3]
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- Use pre-workout at least 6 hours before you go to bed since it could negatively affect your sleep.
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Start with a dose of 150 mg of caffeine. A scoop of pre-workout has around 200 mg of caffeine, but it’s a good idea to start taking it at a smaller dose, unless you’re already a heavy coffee drinker who is used to the caffeine. When 150 mg (about ¾ of a scoop) doesn’t seem effective anymore, you can start taking the standard dose.^{[4]
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- Studies have shown that the effective dosage of caffeine for athletic performance is 3 mg per 1 kg of bodyweight (2.2 pounds). So, if you weigh 160 pounds (72.5 kg), your eventual dosage might be around 217.5 mg of caffeine.^{[5]
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- You can slowly move up your caffeine consumption until you reach the level recommended for your bodyweight. As you stop feeling the effects of your pre-workout, move your dosage up by around 10 mg of caffeine until you feel the energy boost again.
- Public health officials recommend that adults should limit their caffeine intake on any given day to 400-500 mg. Avoid exceeding this amount.^{[6]
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Mix the pre-workout with water, then drink it. Although there are viral trends of people eating pre-workout powder dry, do not do this. Eating dry powder is a choking hazard. Instead, mix in your scoop of pre-workout with a cup of water, following your product’s guidelines.^{[7]
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4
Supplement or replace your pre-workout with nutritious food. Ultimately, the best fuel for your body during a workout is calories gained through healthy food. Before a workout, eat a meal that contains the supplements that pre-workout claims to have. Your body will have an easier time absorbing them. Some foods to eat before a workout include:^{[8]
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- A whole-grain sandwich with a lean protein, like chicken
- Turkey
- Yogurt
- Cheese
- Eggs

Section 3 of 7:

What’s in pre-workout?

Pre-workouts have different recipes, but the key ingredient is caffeine. There’s plenty of scientific evidence that caffeine can improve your performance during athletic activity by as much as 20% if taken before a workout. Pre-workouts will also generally have some of the following ingredients, but scientists aren’t sure if the amount present in pre-workout is enough to actually help your performance:^{[9]
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- Beta-alanine: This amino acid is believed to reduce fatigue during exercise.
- Branched-chain amino acids: Also known as BCAAs, they’re said to improve muscle repair and growth.
- Creatine: In large and regular doses, creatine is a chemical compound that improves muscle size and strength.
- Green tea: Green tea extract is argued to reduce body fat.
- B-vitamins: These kinds of vitamins help us produce energy.

Section 4 of 7:

What are the benefits of pre-workout?

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Reduced fatigue Thanks to the caffeine, pre-workout can improve your endurance by reducing how long it takes for you to get tired.^{[10]
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Cleveland Clinic
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Go to source} As a result, you may want to plan on taking pre-workout during days when you know that you’ll be pushing yourself harder than usual during your workout.
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Improved reaction time Caffeine is also shown to improve alertness and reaction time.^{[11]
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Go to source} If your form of exercise involves quick reactions, like if you’re playing a skill-based sport, you might decide to take pre-workout for the benefit of heightened sensitivity to your surroundings.

Section 5 of 7:

What are the risks of pre-workout?

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Anxiety and jitteriness As a chemical stimulant, the high amount of caffeine in pre-workout can trigger anxiety or jitteriness when you’re not used to taking so much of it. If you’re prone to anxiety attacks, it may be best to start taking pre-workout in doses that are smaller than what’s recommended by your product. Start with half the recommended dose, so that you don’t trigger a bad reaction.^{[12]
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Cleveland Clinic
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Sleep disruption Studies have shown that consuming caffeine at night can mess with your sleep quality. A good night’s sleep is crucial for muscle growth and overall fitness, so if you’re someone who tends to work out at night, it might best to skip the pre-workout.^{[13]
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- Stick to using pre-workout in the morning or at least 6 hours before you plan on going to bed.
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Gastro-intestinal issues Some users of pre-workout have reported feelings of gastro-intestinal distress, like cramps or diarrhea. This may be linked to consuming so much caffeine. If you’re prone to abdominal issues, it might be best to focus on a diet that works for you instead of taking pre-workout.^{[14]
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Section 6 of 7:

Can I take pre-workout everyday?

You probably shouldn’t make pre-workout a daily habit. Taking high dosages of caffeine every day leads to a high caffeine tolerance, which means that you’ll need to start taking more pre-workout in order to feel its effects. Although studies haven’t conclusively shown that there are major health risks to taking pre-workout every day, if you do decide to take it, it’s best to save it for a couple of days a week when you really need that extra boost. That way, you can preserve the effects of the pre-workout.^{[15]
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Section 7 of 7:

How do I choose the right pre-workout?

A good pre-workout will have its ingredients carefully listed. Since pre-workouts aren’t regulated by the FDA, make sure that you’re taking a close look at the product label.^{[16]
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Research source} The key ingredient for increased energy during a workout is caffeine, so long as you pick a pre-workout that has some, you’ll be able to enjoy its effects. But if the product doesn’t have its other ingredients listed in exact amounts, it’s best to skip it. If you’re looking for recommendations, we’ve got you covered here:^{[17]
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- Ascent Pre-Workout: This pre-workout comes in a variety of flavors, none of which have a single artificial ingredient.
- Ladder Pre-workout: Not only does this pre-workout have a great taste without artificial flavorings, it’s also been NSF-certified, which means it doesn’t contain any banned substances for sports competitions.
- BeetElite: If you’re caffeine-sensitive, try out this beet-based product, which substitutes caffeine for nitric oxide based energy.
- Regular coffee: Drinking a cup of coffee 30 minutes before a workout can give you the same benefits as a caffeine-loaded pre-workout. If you’d like to keep things simple, try incorporating coffee into your workout routine.