Pre-workout powders can seem overwhelming when you make your first trip down the supplement store. If you are new to this, it is important to know how to take pre workout properly to avoid making common mistakes such as jitteriness, poor sleep or simply wasting product. In this guide, you will learn how to take pre workout as a beginner, when the best time to take pre workout is, if it's right to take it on an empty stomach or not, and you will find out how much pre workout should I take when I am just starting out.
What Is Pre Workout, and Why Does Timing Matter?
Pre-workout formulas are usually a blend of caffeine and substances such as beta-alanine, citrulline and creatine, which help enhance energy, focus and endurance while training. Not only does caffeine and some of the other compounds in pre workouts have a delay before they're most effective, but the timing, dosage and whether or not you eat before taking pre workout actually make a difference in how effective it is and how comfortable you feel in your workout.
How to Take Pre Workout as a Beginner
When taking pre workout for the first time, it's best to proceed slowly because some people may be more sensitive to a stimulant such as caffeine than others.
Step 1: Start with Half a Scoop
If your pre-workout has caffeine levels similar to two or more cups of coffee, start with half your first time to see how it affects you—don't do the entire serving size the first time.
Step 2: Mix with Water
The standard amount of water you need to mix with the powder is 150–300 ml of water, but you can add a little more or less according to your taste. Do not combine with hot water as some active ingredients may be destroyed by heat.
Step 3: Drink It at the Right Time
One of the crucial aspects of understanding how to use pre workout properly is knowing when to use it before a workout, which we'll discuss next.
Step 4: Monitor How You Feel
Take note of any tingling sensations (which is often the case with beta-alanine), jitteriness, or discomfort in your tummy – and adjust your dosage in the future!
When to Take Pre Workout for Maximum Effect
The time of taking Pre workout is as crucial as the product itself. Most pre-workout supplements are designed to be taken 20-30 minutes prior to your workout, giving the body enough time to absorb the other ingredients and the caffeine to reach peak concentration in the blood stream by the time you begin warm ups.
But if you take it too early — an hour or more before you train — the effects can begin to fade before you're even done training; if you take it too late, just before going to training, then the ingredients may not have even kicked in. If taken in this smaller time window, within 20-30 minutes, the best results can be obtained by understanding the correct time to take pre workout.
Can We Take Pre Workout Empty Stomach?
One of the most frequently asked questions is whether or not you can take pre workout on an empty stomach, particularly if you're working out first thing in the morning. There isn't a single answer to this question; it depends on the person's tolerance.
When taken on an empty stomach, pre-workout is more quickly absorbed into the body, which can cause the effects to be more noticeable and intense. This may also cause stomach upset, nausea or an "extra buzzy" effect for some people, especially when using higher-caffeine formulas. If you're new to this category, take a pre workout snack of some sort (e.g. banana) first to see how it affects you before trying to take it on an empty stomach.
How Much Pre Workout Should I Take as a Beginner?
The first step in determining how much pre workout should i take is to read the label carefully and remember that the recommended amount listed on the package may be based on the average tolerance for the product, not necessarily upon the first-time user.
First-time use:
Begin with half the recommended serving size to see how it affects them.
After a few sessions with no issues:
If you feel you need the extra boost, slowly increase the amount of scoop to full scoop.
On rest days or lighter training days:
You may want to try to not take any pre-workout, or take a much smaller amount, as it will become less effective over time if you become tolerant too rapidly.
If you are sensitive to caffeine:
Instead, seek out versions with lower amounts of caffeine or without caffeine and stimulants entirely, rather than forcing your way through pain with a maximum amount of caffeine.
It's also important to know that too much pre workout may not necessarily work better: taking more than recommended servings can lead to additional side effects, which may not be worth the extra performance gain.
Best Time to Take Pre Workout Relative to Your Schedule
In addition to the typical 20-30 minute pre training window you have, the best time to take pre workout also depends on your daily routine and your sleeping patterns. Caffeine can also stay in the body for several hours, so avoiding pre-workout late in the day, especially when training late, may negatively impact sleep quality afterward.
For most, the best time to use pre workout for a late workout would be to go with a less caffeinated option or none at all if training later into the day, unless they have experience that caffeine isn't heavily affecting sleep. This is not so important in the morning or early afternoon training sessions, when you can more easily schedule your dose based on performance.
Common Mistakes Beginners Make
Taking too large a dose too soon:
This causes the user to become uncomfortable and unsteady or apprehensive, or have an accelerated heartbeat, to the point where they do not wish to continue using the device.
Using it before every single session:
Tolerances can develop rapidly with daily use, leading to their eventual ineffectiveness. Cycling off every so often helps keep its effect.
Ignoring the empty stomach question:
If you don't calculate the tolerance of your body, you may experience an unnecessary discomfort while training, and take pre workout empty stomach.
Taking it too late in the day:
This can make it difficult to fall asleep and sleep well, adversely affecting overall training recovery and performance.
How to Build A Pre Workout Routine
Cycle your usage:
Periodic breaks (one week every 6-8 weeks) reduce tolerance development.
Pair with adequate hydration:
Many pre-workout ingredients provide some level of diuretic properties and it's a good idea to drink plenty of water during the day of your workout.
Adjust based on training type:
Spend more time with it or do it at a higher intensity and you might want to use it at its full strength, but if it's a lighter training day, you may not need it at all.
Listen to your body over the label:
The recommended dosage is a good starting point and not a requirement – you should consider your comfort and response to the doses you get.
Conclusion
When it comes to how to take pre workout as a beginner, there are some important steps to take, such as doing it slowly, at the proper time, and closely monitoring your body's reaction. Knowing when to take pre workout within those 20-30 minutes, admitting that taking pre workout with a meal might not be suitable for your tolerance, and determining how much pre workout should i take based on my experience level, alongside figuring out the best time to take pre workout relative to your day all contribute to a safe, effective workout supplement routine. If used wisely and knowledgeably, pre-workout can be a great assistance for the training without unwanted side effects.
FAQs
How to take pre workout safely as a complete beginner?
For beginners, the best way to take pre workout is to start with half a scoop, mix with water and observe the effects on your body before taking more.
When to take pre workout before a workout for the best effect?
The general consensus on the best time to take pre workout is 20-30 minutes before exercise, giving time for other ingredients, such as caffeine, to work.
Can we take pre workout empty stomach without issues?
For some it may be fine to take Pre workout empty stomach, but for others, they may get nausea or excessive jitteriness.
How much pre workout should i take if I'm new to it?
People new to pre workout should begin at about half of the recommended strength and ramp up it up over a period of a few sessions if necessary.
What is the best time to take pre workout for evening sessions?
If training is done in the evening, then the optimal time for taking pre workout is earlier in the day or using a pre workout that contains lower caffeine levels, since it can cause poor sleep quality that night.
