Pre-workout supplements give your body a much-needed boost to help you gain maximum benefits from your efforts. Yet, many fitness enthusiasts wonder, “How long can pre workout last? Does its effects wear off sooner than you can imagine?”
The duration of your pre-workout depends on your workout’s length and the ingredients of your chosen supplement. On average, the effects of pre-workout supplements last from 30 minutes to 2 ½ hours.
In fact, if you time the consumption properly, the supplement’s performance could peak during your exercise session. Let’s dig deeper into pre-workout and learn everything about it.
What Is a Pre Workout?
Pre workout supplements help fitness enthusiasts boost their energy when they feel low before or during a workout. Since they are consumed before training, they are named ‘pre-workouts’. These are dietary formulas with multiple ingredients created to enhance your athletic performance.
Pre-workout supplements have become quite common over the past few years, with the global market expected to grow to $26.8 billion by 2031.
So, what makes them a favorite dietary product of fitness enthusiasts all over the world?
Pre-workouts are super versatile and are available in a wide range of forms. You can find them as powder, which you can mix in milk or water to make a drink. They are also available as liquids for easy consumption before hitting the gym.
Most pre workout formulas contain specific common components that you should know about.
Creatine: It is naturally present in your muscle cells. It supports them to help you lift heavy weights easily. Creatine also proves beneficial in increasing your mass, strength, and overall performance.
Beta alanine: Your body produces this amino acid naturally. If you suffer from extreme post-workout fatigue, beta alanine proves effective in reducing that for you. As a result, you feel energized enough for long workouts.
L-citrulline: This substance proves quite effective in boosting your performance by building your muscle mass. Your kidneys convert it into L-arginine and nitric oxide. According to a study, L-citrulline reduces muscle soreness and enhances your athletic performance.
Caffeine: Caffeine is popularly found in almost all pre-workout supplements. It helps improve focus during training. Additionally, caffeine also elevates your overall anaerobic performance.
Nitrates: Nitrates change to nitric oxide to increase your endurance and performance level during a workout. They also prove effective in enhancing your cardiorespiratory performance.
Are Pre Workout Supplements Effective?
Whether or not pre workout supplements work depends on their primary ingredients.
Most pre-workouts typically have a stimulant such as caffeine to help improve your fat oxidation levels, concentration and the pace at which your body burns all the extra fat. Other ingredients such as lactic acid and beta alanine support your high intensity performance at the gym.
In a study conducted on 13 males, pre-workouts help improve mean power and anaerobic performance when ingested. The results obtained from consuming these supplements are far better than from taking placebo.
According to another study that involved the use of pre-workouts by athletes participating in high-intensity training, these supplements help increase the VO2 max and overall running performance.
However, for pre-workouts to perform well, they should be taken at the right time to serve you for as long as you want.
Don't confuse pre-workout supplements with protein powder. The latter repairs your muscles after training. However, the former facilitates your enhanced performance during exercise.
How Long Can Pre Workout Last?
The noticeable effects of a pre-workout stay for 30 to 90 minutes. However, for some individuals they might last for several hours if they are responsive. The caffeine content of a pre-workout also plays a role in extending its effect in your body.
Additionally, most pre-workouts have ingredients with a half-life of around four to six hours. This implies that the supplement lasts in your body for four hours, but you might just feel its impact for a maximum of two hours.
For instance, caffeine takes almost half an hour to fully kick in your body and takes around one and a half hours to reach its peak.
Similarly, beta alanine takes 45 minutes to kick in and an hour to reach its peak.
Since the most common ingredients have almost similar kick-in durations, half-lives, and peak timing, most people consume their pre-workouts almost 30 minutes before their training starts. This helps ensure that the supplement’s effects last throughout the session.
There are some other things you can do to ensure that your pre-workouts serve you for a long time.
5 Tips to Make Your Pre Workout Supplements Last Longer
Now that you have an answer to how long can pre workout last, you can follow a few tricks to ensure that the supplement benefits your body effectively.
Tip 1: Always Read the Ingredient List
This is important so that you can put the right ingredients in your system. Also, this information can help you decide when your supplement should be consumed.
For instance, if a pre-workout has an excessive amount of caffeine, it should be taken 15 to 30 minutes before your training starts. This is an incredible tactic to enjoy the maximum benefits from the supplement.
Tip 2: Take the Correct Dose
If you want the supplement to perform as promised, consume the correct dose. You may see the recommended dose at the back of the bottle.
However, if there isn't much information available, you may want to start low and slow. Most people are sensitive to caffeine-related products. In that case, you may start your journey with half a scoop and see how your body reacts.
Tip 3: Hydrate Yourself
If you aren't well-hydrated, your pre-workouts won't stay in your body as they normally do. This is why you should drink lots of water before, during, and after your training. You may want to consume electrolytes to elevate your hydration levels.
Tip 4: Fuel Your Body Properly
It is always a great idea to eat a healthy meal before you consume a pre-workout supplement. That's because, at times, the supplements may upset your digestive system when taken on an empty stomach.
Also, fueling your body before training is imperative to keep your energy levels consistent.
Tip 5: Take Pre Workout Supplements Consistently
If you have made up your mind about consuming these supplements, don't run away from the idea. Practice consistency.
Using these supplements regularly can allow your body to get used to the ingredients. Consistency might help you last your workout for a long duration, making you less tired and more strong after a few weeks.
Who Should Take Pre Workouts?
Anyone looking to build solid strength and elevate their performance during training should consume pre-workouts. However, that doesn't mean that taking this supplement is necessary.
You can also enhance the quality of your diet to perform well. For instance, according to The International Society of Sports Nutrition, foods rich in proteins and carbs are ideal meal options for pre and post training. They help enhance your body strength and composition with time.
Although a pre-workout supplement gives you an edge, it isn't the only solution to winning a game or a race.
Who Should Avoid Pre Workouts?
Most of the ingredients found in pre-workouts are generally safe. However, there are a few risks involved with their consumption. So, if these risks bother you, avoid taking this supplement.
No FDA Approval
Since the FDA doesn't approve the quality and efficacy of supplements, you can't be sure about the ingredients that a pre-workout manufacturer may have added. Labels might be inaccurate.
If you are someone who can't risk taking a non-FDA-approved substance, avoid pre-workouts altogether.
High Caffeine Content
Similarly, the caffeine content in different pre-workouts varies. Some products may have as much as 387 mg of caffeine per serving. This is equivalent to almost three cups of brewed coffee.
If you are sensitive to a high amount of caffeine, consuming pre-workouts may result in unnecessary overstimulation, dehydration, anxiety, headaches, and insomnia.
Possible Damage to Organs
Some studies also suggest that pre-workouts can impair your liver and kidney function. If you already suffer from issues related to these organs, prefer asking your consultant first before taking the supplements. Also, if you have heart issues, you should avoid pre-workouts unless your doctor suggests otherwise.
May Contain Sweeteners
Pre-workouts generally also contain artificial sweeteners. They help enhance the flavor of the supplement but also add calories while distressing the intestine.
High sugar content also results in bloating, diarrhea and gas. Therefore, if you can't beat these problems, it is better to avoid pre-workouts or look for options that have less or no sweeteners.
Takeaway
Are you satisfied with the answer to your query: how long can pre workout last? The answer to this question varies with different pre-workouts available and their varying compositions and ingredients.
However, most pre-workouts last for 30 minutes to 2 ½ hours on average to give you your desired outcome. To ensure that your preferred supplement stays in your body during and after training, take it just 30 minutes before hitting the gym and see your body support you for a solid workout.
