How Much Pre Workout Should You Take – By Ellen Landes, MS, RDN, CPT and Ansley Hill, RD, LD – Medically Reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition – Updated December 13, 2021
Whether you’re a gym regular or a home workout party, you’ve probably heard the purported benefits of pre-workout supplements from friends, athletes, trainers, or advertisements.
How Much Pre Workout Should You Take
Proponents claim these supplements improve your fitness and give you the energy you need to power through challenging workouts.
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Pre-workout supplements – sometimes referred to as “pre-workouts” – are multi-ingredient dietary formulas designed to boost your energy and athletic performance.
Although there are countless formulas, there is little consistency when it comes to ingredients. Amino acids, beta-alanine, caffeine, creatine and artificial sweeteners are often included, but the amount of these varies widely by brand.
Summary Pre-workout supplements, which are mixed in powder and water, are said to improve athletic performance and energy levels before exercise. However, there is no fixed list of ingredients.
Research on the effectiveness of pre-workout supplements is very limited. However, some studies suggest that certain ingredients may benefit athletic performance (
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Nitric oxide is a compound that your body naturally produces to relax blood vessels and improve blood flow.
Pre-workout supplements often contain some common compounds that your body uses to make nitric oxide. These include L-arginine, L-citrulline and dietary nitrate sources, such as beetroot juice (
Research suggests that supplementation with these compounds increases the transport of oxygen and nutrients to your muscles, potentially improving athletic performance (
Although L-citrulline has been shown to increase exercise performance, studies show that L-arginine is broken down before it reaches the blood. Although it increases nitric oxide production, it does not benefit exercise performance (
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Overall, since most of the available research on nitric oxide has focused on young men, it remains unclear whether these results apply to other populations. More research is needed.
This stimulant can improve mental alertness, memory and exercise performance, as well as help reduce body fat (
Creatine is another chemical compound produced naturally in your body. It is mainly stored in skeletal muscle, where it plays a role in energy production and muscle strength (
It is often included in pre-workout formulas, but is also sold as a stand-alone supplement. It is especially popular among weightlifters, bodybuilders and other strength athletes.
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Research suggests that supplementation with creatine can increase the body’s stored supply of this compound, thereby improving recovery time, muscle mass, strength and exercise performance (
Beta-alanine is an amino acid that is included in many pre-workout formulas because it can help prevent acid build-up in the muscle tissue, thereby allowing the muscles to work harder and longer.
While research supports its effectiveness, it’s important to note that ingesting this compound can cause a tingling sensation. Although it is completely harmless, you may find it uncomfortable (
Some pre-workout formulas contain branched-chain amino acids (BCAAs), which have been shown to help increase muscle growth and reduce muscle soreness when taken before a workout.
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However, BCAAs are found naturally in dietary sources of protein, so you can already consume enough throughout the day (13).
Summary Certain ingredients in pre-workout supplements, such as creatine, caffeine, beta-alanine, BCAAs, and nitric oxide precursors, have been shown to support athletic performance.
If you’re thinking about adding them to your training regimen, first consider their potential drawbacks.
In particular, high intake of sugar alcohols can lead to unpleasant symptoms such as gas, bloating and diarrhea – all of which can interfere with your exercise (
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Some people report a similar digestive reaction from eating certain artificial sweeteners, such as sucralose. However, such symptoms have not been scientifically proven (
You can avoid pre-workout formulas that contain large amounts of these sweeteners. Otherwise, try a small amount first to see how you tolerate it.
Excessive consumption of this stimulant can cause side effects, such as increased blood pressure, loss of sleep and stress (
A single serving of most pre-workout formulas contains about as much caffeine as you would in 1-2 cups (240-475 ml) of coffee, but if you’re also getting this compound from other sources throughout the day, you’re at a accidents consume more.
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In the United States, nutritional supplements such as pre-workouts are regulated by the Food and Drug Administration (FDA) as food, not drugs. Due to regulatory gaps, product labels may be inaccurate or misleading.
If dietary supplement safety and quality are compromised, you may unknowingly consume dangerous amounts of prohibited substances or certain compounds (
To ensure security, NSF International or U.S. Only buy supplements that have been tested by a third party, such as the Pharmacopeia (USP).
Summary Some ingredients in pre-workout supplements can cause unwanted effects. Always check the label before you buy to make sure your product has been tested by a third party.
Should You Take A Pre Workout Supplement?
If you often lack energy or have trouble getting through your workouts, consider other lifestyle factors such as hydration, sleep, and diet rather than resorting to supplements.
They can also be expensive – and research has not shown them to be more effective than whole foods that provide the same nutrients. For example, a banana and a mug of coffee are a great, affordable option for a pre-workout supplement.
That said, if you find that pre-workout formulas work for you, there’s no reason to stop. Just be aware of the content and your total intake – and keep the following factors in mind.
While you should follow these instructions, it’s not a bad idea to start with a small portion so you can assess your tolerance—especially if the supplement contains caffeine or beta-alanine.
When Should I Take A Pre Workout?
Remember that if the supplement provides beta-alanine, don’t be surprised if you notice a tingling sensation. It is completely harmless, but some may find it uncomfortable.
Most nutritional supplements before exercise can be taken about 30-60 minutes before you exercise. This gives the ingredients enough time to enter the bloodstream and kick in.
Finally, if your pre-workout contains caffeine or other stimulants, consider the time of day you take it because it can interfere with your ability to fall asleep.
Whichever pre-workout supplement you choose to use, fueling your workout is incredibly important and can make a huge difference in how you feel and perform during your workout (
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The International Society of Sports Nutrition (ISSN) has found that carbohydrate and protein intake before and after exercise can improve both strength and body composition.
Think about your training session so you can plan a balanced meal with carbohydrates, proteins and fats 2-3 hours in advance. For example, try a vegetable omelette with avocado spread and whole wheat toast, plus a side of fresh fruit.
If time doesn’t let you, try an easily digestible source of carbohydrates like a piece of fruit about 30-60 minutes before your workout.
If you skip the pre-workout supplement but still want the performance-enhancing effects found in caffeine, drink a cup of coffee with your pre-workout snack.
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Summary Pre-workout supplements cannot replace a balanced diet, good quality sleep and adequate hydration. If you’re going to use one anyway, be aware of the ingredients and total intake.
Pre-workout supplements are primarily used to increase physical performance and energy levels, but research does not support many of their benefits.
While some common ingredients such as caffeine, creatine and beta-alanine have been shown to be effective when taken before a workout, there is no standardized pre-workout formula.
Also, many are not regulated, so it’s important to choose third-party certified supplements if you decide to take them.
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If you have a medical condition, you may want to check with your doctor before trying a pre-workout supplement.
Above all, whether you use a pre-workout or not, make sure you follow a balanced diet, drink plenty of water and get enough sleep.
Instead of relying on a pre-workout supplement before your next workout, try eating a banana with a cup of coffee for a nutritious, energy-boosting snack.
Our experts are constantly monitoring the health and wellness space, and we update our articles as new information becomes available. Pre-workouts are the most popular supplements on the market today, but do they really work? And if they do, what content actually makes a difference?
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That’s what we’re here to talk about. I hope that by the end of this article you will be better informed about what pre-workout supplements are, what effects they can have, and how to find and take these supplements correctly yourself.
Basically, a pre-workout supplement is something that gives you an energy boost and increases your performance while working out in the gym. These can come in different forms, but most of what we’re talking about in this article is a pre-workout powder that is mixed with water and swallowed before you work out.
We’ll dive into what ingredients are in these powders (and what you should look for) in a moment, as well as how and when you should take them.
Because these supplements are so popular, and in some cases highly recommended, the vast majority of evidence suggests that they work. How they work, and what contributes to the positive effect, is a little less clear.
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In June, I wrote a complete guide to everything you need to know about caffeine, exercise and nutrition.
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