If you’re taking pre-workout supplements, you might have wondered, “How long do pre-workout last in the system?
Well, the answer can be a bit tricky because just like with anything, it depends on every person’s sensitivity to different stimulants. Lucky for you, I got this question covered.
I’ve been taking pre-workout supplements to enhance my workout performance for some time now. As I have observed, I can feel the effects for about two hours while some people I know can only feel the effects for an hour.
After doing a lot of research and reading, I finally discovered the answer which I’m going to share below.
What Are Pre-Workout Supplements?
Pre-workouts are a kind of sports supplements that are consumed prior to any athletic activity. The purpose of taking these supplements is to enhance sports performance.
They might contain one ingredient or a mixture of different ingredients to promote performance enhancement.If you like to make your own pre-workout supplement, check this video here.
Some of the common ingredients found in pre-workouts include creatine, caffeine, beta-alanine, and nitric oxide. Creatine is known to increase endurance when oxygen is depleted in the muscle cells.
Caffeine may increase energy and strength, but there are some people who don’t do well with this stimulant.
Nitrix Oxide helps increase the circulation of blood that is rich with nutrients and oxygen while beta-alanine serves as a cushion in muscle tissue.
So, How Long Does Pre-Workout Last?
According to FitBody, pre-workout supplements can last from 1-1/2 hours to 2-1/2 hours, given that you’re healthy and has no specific sensitivities or tolerances to any components.
However, the effects of these supplements may last shorter if you’re dehydrated and malnourished. The supplement won’t be absorbed efficiently if you over-eat because the body will be working strenuously to digest the food that you’ve just consumed.
Lack of sleep or overworking can also diminish the effects of pre-workouts, as well as high tolerance to some ingredients, like caffeine. Alcohol is just a big no-no if you’re taking pre-workout supplements diligently.
Actually, each person may build some kind of tolerance after some time so to remain receptive, cycle off the pre-workouts periodically.
Advantages of Pre-Workout Supplements
1. Forms More Muscles
Pre-workouts contain amino acids complex, like branch-main amino acids (BCAA). BCAA, specifically Leucine, is the main element for muscle gains. It helps elevate the rate of muscle protein synthesis (MPS) which results in more muscle generation.
2. Improves Strength
The ingredients of pre-workout supplements that provide great strength are creatine and caffeine. According to a 2003 study, creatine can increase your speed, power, and strength.
On the other hand, caffeine can enhance strength by stimulating the generation of beta-endorphin, a neurotransmitter that increases the tolerance to fatigue.
3. Improves Endurance
Pre-workout supplements that contain beta-alanine can help improve your endurance by fighting fatigue and maintaining the optimal conditions of training. Together with creatine, it can be a very good fusion for individuals who want to break training stagnancy.
Another great supplement combination is citrulline malate and organic salt malate, which is shown to enhance athletic performance by decreasing the feeling of fatigue.
Possible Side Effects
Some pre-workout powders, specifically those that contain caffeine, are commonly associated to sleeplessness. Make sure that you take it at least eight hours before sleeping. Certain ingredients can also cause nausea, vomiting, or itching to people.
If you experience some negative reactions, it might be advisable to stop consuming it. Since caffeine and creatine are known diuretic ingredients, you might experience some sort of dehydration. Therefore, it’s advisable that you drink regularly to replenish lost water.
Tips When Taking Pre-Workouts
- Never snort your pre-workout supplement. Some people might tell you that this practice can give fast results, but there’s no valid proof that it provides such a benefit. Instead, take the supplement as suggested on the label.
- Always stay within the recommended dosage. Never go overboard because quantity doesn’t mean more benefits. If you want maximum benefits, try using the supplements in cycles.
- Never mix supplements with other caffeinated drinks. If your supplement contains caffeine, don’t mix it with coffee or energy drinks.
Final Thought
How long does pre-workout last? For healthy people, these supplements can last from 1-1/2 hours to 2-1/2 hours. However, several factors might reduce the length of effectiveness, such as fatigue, undernourishment, and dehydration. You should take these supplements before you train because it can increase strength, endurance, and muscles.
If you’ve tried using a pre-workout supplement, let us know your thoughts in the comments section below. Don’t forget to share this article if you find this helpful.
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