When to take pre workout: full guide

By Amber Smith
Jun 3, 2023 5:00 AMJun 3, 2023 2:26 PM
Elm and Rye Pre Workout Blend


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Pre workout supplements have become a popular way to improve performance, especially for athletes and people who regularly work out. However, there is some confusion about when to take pre workout supplements in order to achieve the best results. In this article, we will discuss the different times that you can take pre workout supplements in order to get the most benefit from them.

Best Pre Workout Powder

  1. Elm & Rye Pre Workout    

  2. 373 Lab Pre Workout

  3. 1st Phorm Endura-Formance Pre Workout

  4. UMZU Zuum Pre-Workout

  5. Redmond Life Re-Lyte® Pre-Workout

  6. 1st Phorm Megawatt Natural 

  7. Athlean X-Cite Pre Workout 

Pre-workout supplements have become a frequent addition to the daily routine of many gym-goers. And, much like with other pre-workouts, its popularity is unlikely to abate anytime soon.

In the United States, for example, demand for pre-workout supplements is anticipated to rise by more than 80% each year until 2027. Market predictions also anticipate strong demand in China as a result of the increasing number of fitness centers that are opening there.

Is it better than a cup of coffee, or is it just a rip-off? And how do they work, anyway? Is the general public safe while taking these caffeine-loaded supplements? We'll answer all your queries and then some.

This guide covers everything you need to know about pre-workouts. After reading, you will understand the ingredients, how often to take them, possible dangers, and more.

How does pre workout help me? 

Pre-workout supplements are designed to help you achieve optimal performance during your workouts. Most contain a combination of ingredients that have been shown to improve energy levels, endurance, and strength.

Caffeine is the most common ingredient in pre-workouts. It's a stimulant that has been shown to increase alertness, focus, and power output. Other common ingredients include beta-alanine, creatine, branched-chain amino acids (BCAAs), and citrulline.

These ingredients work together to improve your performance in the gym by delaying fatigue, improving focus, and increasing strength and power output. 

When to take pre workout? 

The timing of your pre-workout supplement is important to consider if you want to get the most out of it. Most pre-workouts are designed to be taken 30-60 minutes before your workout. This allows enough time for the ingredients to be absorbed and start working.

If you're taking a pre-workout with caffeine, it's important to be aware of how it affects you. Caffeine has a half-life of about five hours, which means it takes that long for your body to eliminate half of the caffeine you've consumed.

This means that if you take a pre-workout supplement with 200 mg of caffeine at noon, you'll still have 100 mg in your system at five o'clock. If you're someone who is sensitive to caffeine, this could mean that you're still feeling the effects of the supplement when it's time for bed.

To avoid this, you can either take your pre-workout supplement earlier in the day or choose a product with less caffeine.

Why do you take pre-workout 30 minutes before?

The majority of pre-workouts contain caffeine, which is a stimulant. Caffeine takes about 30 minutes to reach peak levels in your blood. This is why it's important to take your pre-workout supplement 30-60 minutes before your workout.

This allows enough time for the caffeine to kick in and give you the energy and focus you need for an optimal workout. It also prevents the caffeine from interfering with your sleep if you take it too close to bedtime.

How often should I take pre-workout? 

If you're just starting out, it's important to experiment with different doses and timing to see what works best for you. Once you've found a pre-workout supplement that you like and that doesn't cause any adverse effects, you can start using it on a more regular basis.

Most people who use pre-workouts do so on a daily basis. Some people may only use them on days when they're planning to have an intense workout, while others may use them multiple times per day.

If you find that you're experiencing adverse effects from taking pre-workouts, such as anxiety or insomnia, it's important to cut back on your intake or take a break from them altogether.

Pre-workout supplements can be a great way to improve your performance in the gym. However, it's important to be aware of the possible side effects and choose a product that is right for you. 

Experiment with different doses and timing to find what works best for you and always listen to your body. If you experience any adverse effects, cut back on your intake or take a break from pre-workouts altogether.

Can you take pre-workout at any time?

The simple answer is yes, you can take pre-workout at any time. However, the best time to take pre-workout is about 30 minutes before your workout. This will give your body enough time to absorb the nutrients and provide you with the energy you need to power through your workout.

If you're someone who is always on the go, you may not have time to wait 30 minutes before your workout. In that case, it's perfectly fine to take pre-workout immediately before your workout. Just be aware that it may not kick in as quickly as it would if you took it 30 minutes beforehand.

How long does pre-workout last?

Pre-workout typically lasts for about four to six hours. However, this can vary depending on the person and the product. Some people may find that their pre-workout wears off after a few hours, while others may find it lasts the entire day. 

If you're someone who is sensitive to caffeine, you may want to avoid taking pre-workout too late in the day. Otherwise, you may have trouble sleeping at night.

What are the side effects of taking pre-workout?

The most common side effect of taking pre-workout is jitters or anxiety. This is usually caused by the caffeine in the product. If you're someone who is sensitive to caffeine, you may want to start with a lower dose or avoid pre-workout altogether.

Other potential side effects of taking pre-workout include:

  • Nausea

  • Headaches

  • Cramping

  • Bloating

  • Diarrhea

As with any supplement, it's always best to start with a lower dose and increase as needed. This will help you avoid any potential side effects and ensure that you're getting the most out of your supplement.

What to look for in pre workout powder?

It's true that pre-workouts can help you reach your fitness goals, but they shouldn't be used as a crutch. Pre-workouts are useful as a tool to assist you in achieving your health objectives, but they should not be relied on to do all of the work for you. Remember that any decent fitness program must include a healthy diet and regular exercise.

You'll need to make sure that the pre-workout product you take is tailored towards your unique requirements and preferences, just like other supplements. There are, however, five key components to look for: caffeine, beta-alanine, branched-chain amino acids, creatine, and nitrates.

Each of these components has a role to play in preparing you for your workout — at least one is providing you with energy, boosting your strength, widening blood flow, or assisting another process that will help you become stronger or build more muscle mass.

If you want to make the most of your pre-workout supplement, it's important to find one that contains all five of these key ingredients. You can always experiment with different products to find the perfect combination for you.


As we mentioned earlier, caffeine is a stimulant that helps you feel more alert and focused. It's the most commonly used ingredient in pre-workout supplements for this reason. Caffeine can also help to improve your athletic performance by delaying fatigue and increasing your endurance.


Beta-alanine is an amino acid that's been shown to improve athletic performance. It does this by delaying the onset of fatigue, allowing you to exercise for longer. Beta-alanine is especially effective when combined with other ingredients like caffeine.

Branched-chain amino acids

Branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine. They're essential because your body can't produce them on its own — you must get them from your diet. BCAAs are important for athletes because they help to reduce fatigue and improve exercise performance.


Creatine is a compound that's naturally produced in your body, but it can also be found in foods like red meat and fish. It's often used as a supplement to improve exercise performance and increase muscle mass.


Nitrates are found in leafy green vegetables like spinach and arugula. They're important for athletes because they help to widen blood vessels, which can improve blood flow and oxygen delivery to muscles. Nitrates can also delay fatigue and improve exercise performance.

Now that you know what to look for in a pre-workout supplement, it's time to choose the right product for you. There are a variety of pre-workout products on the market, so take some time to research your options and find the one that best meets your needs. We've laid out our top 7 pre workout powders to use this year, below: 

1.     Elm & Rye Pre Workout   

Image courtesy Elm & Rye 

Elm & Rye pre-Workout products are made with natural adaptogens and backed by medical research to improve performance, endurance, focus, and strength. Our combination of caffeine, Beta Alanine, Ashwagandha, B12, Reishi, and CoQ10 is designed help you stay focused during your workout by giving you more energy so that you can push harder for longer periods of time.

With this pre-workout, you'll have more energy to focus on your workout and stay at your best. With science-backed compounds, everything you need is in one place so that you can train harder and faster while still achieving your goals.

2.  373 Lab Pre Workout

Image courtesy 373 Lab 

The energy, focus, and endurance-boosting qualities of Lab's Pre Workout were discovered by researchers at the University of Stirling. This supplement is jam-packed with nutrients that aid in recovery and reduce tiredness.

With a combination of strong components that support energy, focus, and endurance, you'll be able to push yourself further and longer while also reducing tiredness, thanks to Lab's Pre Workout.

3.  1st Phorm Endura-Formance Pre Workout

Image courtesy 1st Phorm 

The more you train, the stronger you become--but what you eat before, during, and after your workouts can have a drastic effect on how quickly muscle growth occurs and how well you perform.

Endura-Formance not only gives you more strength and power so that you can train harder, but it also enables your body to deliver oxygen and nutrients more efficiently to your muscles. This means improved stamina as well!

4.  UMZU Zuum Pre-Workout

Image courtesy Umzu 

Pre-workout Zuum contains a cocktail of ingredients that promote energy, focus and stamina. This one of a kind formula also has nutrients to decrease recovery time and fatigue.

Zuum is ideal for anybody who wants to keep their energy and attention. The plants used in Zuum come from South America and India's mountains and forests, which are all sustainably harvested. Users of Zuum claim to feel fantastic after taking it, with sustained energy levels that enable them to stay alert and concentrated.

5.  Redmond Life Re-Lyte® Pre-Workout

Image courtesy Redmond Life 

Redmond Life's Re-Lyte Pre-Workout is not your run of the mill supplement. It has a mixture of ingredients that help with energy, focus, and stamina. This supplement is also full of nutrients that aid in recuperation and diminish tiredness.

Re-Lyte Pre-Workout by Redmond Life is an excellent way to help improve the quality of your workouts. With a combination of ingredients that assist with energy, focus and endurance levels, you'll be able to find new stamina and strength reserves you didn't know were there.

6.  1st Phorm Megawatt Natural 

Image courtesy 1st Phorm 

Megawatt is designed to give you the energy you need to power through your workout with a combination of Focus, Endurance, and Amino acids. The perfect choice for those who are looking to take their performance to the next level!

7.  Athlean X-Cite Pre Workout 

Image courtesy Athlean 

Athlean X-Cite Pre Workout is an incomparable combination of ingredients that not only aids in energy and focus, but also endurance. In addition, this supplement contains nutrients to reduce fatigue and hasten recovery time.

Athlean X-Cite Pre Workout is the best way to improve your workouts. The combination of effective ingredients helps with energy, focus, and stamina so that you can workout at a higher level while reducing tiredness.

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