If you often feel exhausted halfway through your workout session, you are not alone! It happens to almost everyone, and it’s quite natural that you may lose your energy on an intense workout day.
For these reasons, pre workout supplements become crucial for better gym performances. A good pre workout can keep you energetic throughout your time in the gym.
That being said, if you take pre-workouts the wrong way, it may give you just the opposite results. For instance, taking it too early may put you in a caffeine crash later in the day; take it too late, and you will ruin your sleep.
Therefore, you need to learn the basics of taking pre workout supplements, such as when you should take them or when you can expect them to kick in!
Through this article, we will give you the answer to all such questions.
So, read along!
How Long Does Pre Workout Take To Kick In?
Well, it depends on certain factors like the combination of ingredients in them, how much of it you take, your body’s reaction to it, etc.
However, on average, you can expect your pre workout to kick in within 30 to 45 minutes of taking it. You can start with taking the supplement 15 minutes before the workout, and if you feel like getting the pump too late, go for even earlier timings.
In most cases, it would not take more than 45 minutes for it to kick in.
That is when you start getting the pump. You can experience increased pump over the next one or two hours and may also experience a tingling sensation in the beginning.
The tingling sensation upon taking pre-workouts is completely usual. So, if you have that sensation, take it easy!
Once it starts to kick in, gradually, it will give the maximum energy by 1 to 1 ½ hour from taking. Then, the energy will start to drop.
That being said, keep in mind that it all will vary from person to person. In some, their body can easily absorb the nutrients and thereby get the kick earlier. Whereas in others, it may take a little longer!
How Long Before A Workout Should I Take Pre-Workout?
If you are taking caffeine or Beta alanine dense pre workout, we suggest you do so 15 to 30 minutes before you start exercising.
Because, most pre-workouts start to activate within 30 to 45 minutes of taking them. And, by taking it 15 or 30 minutes earlier, you can get the pump when you are just entering the crucial part of your workout session!
Why we give a range of time rather than a fixed timing is that the exact time needed for the pre workout to activate may vary from person to person. It may depend on the size of the individual, serve size, ingredient mix, etc.
So, on the first day, try taking it 15 minutes before the workout session. If you aren’t getting the kick as early as expected, take it 30 minutes earlier or so!
In other words, it’s basically better to experiment with different time gaps so that you can understand what timing works best for you; You will get the kick neither too early nor too late.
It happens a lot, that people will take the pre-workout too early and end up in a caffeine crash, or too late and ruin the sleep!
How Long Does It Take For Pre-Workout To Wear Off?
The time they need to wear off also depends on certain factors.
Caffeine, which is a major component in most pre-workouts, will last in your body for up to 10 hours. However, that doesn’t mean you will have the same level of energy for that long.
Caffeine has a half life of 5 hours in most cases and hours before then, you will feel normal.
That is (5 hours) still a long duration in the case of caffeine but if you take a Beta alanine dense pre workout, the kick will reduce drastically by 1 to 2 hours.
But the whole point here is that unless you take your pre workout supplement too early, or engage in an unusually longer gym session, you can expect the boost throughout your session.
How Long Does Pre Workout Last?
It depends on certain factors such as:
- Ingredients in it: caffeine is well known for its long lasting effect. Beta-alanine is not different!
- How intense is your workout session; if you do very intense exercises, you will utilize the boost rather quicker than in a lighter session.
- Your body’s ability to absorb the supplement: It depends on your body’s metabolism rate, or how fast your body can absorb and burn off the supplement content.
- How much pre workout you take: This is very crucial. If you go for a higher serving of caffeine than what you actually need, your energy level may also last longer than needed.
Also, your energy level will peak and decline by 3 hours at maximum.
Caffeine will last in your system for up to 9 or 10 hours, but you will lose the pump within 3 or 4 hours maximum.
Beta alanine, on the other hand, will last in your system for only a maximum of 4 hours and you will lose the pump by 1 or 2 hours from taking it.
Those were the average numbers; exact answers will vary from person to person.
So, you ought to wait and see whether or not you’ll get the pump even after several hours. A caffeine rich pre workout will most likely give you the pump for your entire workout duration, Beta alanine is neither an exception.
But what is equally important is, you should learn how long your pre workout will stay in your system. It is crucial for several reasons like in planning your sleeping schedule!
How Long Does Pre Workout Stay In Your System?
It is crucial to know how long pre workout supplements last in your system. One major reason is that if it stays in your system for too long, and if you take it in the evening, your whole night’s sleep may get disturbed.
For instance, caffeine has a half-life of 5 hours. That means, if you take 100mg of caffeine by 5pm, your body will still have 50mg of it left at 10pm.
However, having half the quantity there doesn’t mean you will have the same or half kick. The caffeine effect will decrease drastically by 2 or 3 hours or so in most cases!
Beta alanine, on the other hand, will stay in your system for an even shorter duration, say 1 to 2 hours until your body comes back to normal.
But still, try taking the supplement as early as possible before your bedtime. Often, taking pre workouts in the late evenings affects sleep in some individuals.
Another recommendation is that if you plan on taking a pre workout supplement, try to plan your workout session either in the morning or evening.
That way, your sleep won’t get disturbed.
That being said, there is nothing wrong with taking it in the evening, as long as you take it effectively at the right amount and time.
There are a number of pre workout supplements that give you just a little boost and come free of caffeine. If your caffeine rich pre workout is ruining your sleep or other activities, consider opting for these alternatives.
However, keep in mind that it may take a few days or even a week for your body to get the tolerance to pre workouts. So, wait till then before you swap your current supplement with another.
The Bottom Line
Pre workout supplements are a great way to boost your gym performance. It inspires you to work harder on a tires day, or when you have a long session ahead.
In any case, picking the right pre workout, and taking it in optimum levels is very crucial not only for better gym performance, but also for better sleep.
And the best way to learn how much and when you should take the supplement, is to experiment with different time gaps. But normally, you can take your supplement half an hour before you start working out; also consider the sleep timing factor!