How fast and long does Pre Workout work?

Before you buy pre-workout, you’re probably curious about the effectiveness of these supplements. How does pre-workout work, and how long do you actually notice the effect? And how long in advance should you take a scoop to experience the best effect during your workout? At XXL Nutrition, we will explain exactly how long a pre-workout works, when to take it for the best results, and what to consider when using such a booster.

How does pre-workout work?

Pre-workouts often contain a mix of ingredients that provide different benefits and ensure that you are alert and ready for an intense sweat session. Ingredients such as caffeine have a direct effect on your central nervous system. As a result, it has a beneficial effect on endurance and allows you to train longer. Want to know more about the most common ingredients in a pre-workout? Then read our blog: What is pre-workout? 

How fast does pre-workout work?

To experience the best effect of a pre-workout, it's important to take your scoop at the right time. But how long does it take for a pre-workout to work? This varies from person to person and also depends on the composition of the pre-workout booster. Most pre-workouts start working after 15 to 30 minutes after taking them.

That's why you'll often see the recommended usage on the label as follows;

Mix 1 scoop (15 grams) with at least 250 ml of beverage of your choice and drink Unleash Reloaded 30 minutes before your workout.

About 15 to 30 minutes after drinking your pre-workout you will start to notice the first effects. This is because the substances caffeine and beta-alanine are then absorbed into your body. The caffeine helps you train longer and helps improve concentration. You often literally feel the beta-alanine 'working'. In fact, this substance causes the tingling you feel shortly after drinking your pre workout booster.

Since most pre workouts are in powder form, the active ingredients are absorbed quickly. Therefore, you will notice the effects within fifteen minutes to half an hour after taking them.

How often should you take pre-workout?

We get it: you’ve just purchased a new pre-workout and want to use it as a standard for every workout. But is this good for you? Generally, it is advised not to use pre-workout more than 3 to 4 times a week. If you take a scoop before every workout, your body is likely to become accustomed to the ingredients, such as caffeine. As a result, you will need more to achieve the same effect. So save that scoop for days when you have less energy or when you want to push yourself to the limit, for example, when you want to set a personal record (PR).

Tingling after taking a pre-workout booster

Do you experience itching or a tingling sensation on your skin shortly after using a pre-workout? As mentioned above, this is caused by beta-alanine. Beta-alanine is a non-essential amino acid that the body can produce from the amino acid L-histidine. It is often used as a dietary supplement to improve athletic performance.

A side effect of taking beta-alanine is that it can lead to tingling. This occurs because beta-alanine stimulates the nerve endings in the skin, which can cause a sensation of tingling or prickling. This is a harmless and temporary side effect that usually subsides within a short time. However, some people may experience more pronounced tingling than others.

How long does pre-workout last?

Curious about how long your pre-workout works after taking it? There isn’t a straightforward answer that applies to all athletes. It depends on how your body reacts to the active ingredients (like caffeine) and the exact composition of the pre-workout. However, the effect of caffeine on your alertness, concentration, and endurance typically wears off after about an hour. At that point, there is still caffeine in your body, but you may notice it less.

Thirty minutes after taking your pre-workout, the concentration of caffeine in your blood will be at its peak. After 60 minutes, this concentration decreases, and you will have passed the peak of the energy boost. However, this does not mean that all active substances have left your body. There is still caffeine present in your system, as we will explain below.

Half-Life of Caffeine

But how long does caffeine actually stay in your body? On one hand, this depends on how quickly your body metabolizes and eliminates caffeine. On the other hand, the amount of caffeine in your pre-workout is important. If your scoop contains 300 mg of caffeine, you will feel its effects longer than if a pre-workout contains 150 mg of caffeine.

This relates to the half-life of caffeine, which is about 5 hours. This means that the amount of caffeine in your blood is halved after approximately 5 hours. If your pre-workout contains 200 mg of caffeine per dose, then after 5 hours, there will still be 100 mg of caffeine in your blood.

Keep this in mind when taking a pre-workout booster. Although the intense energy boost decreases after an hour, the amount of caffeine can still significantly affect your body. Some athletes notice this when trying to sleep. If you took a scoop late in the evening, there is a good chance that you will have difficulty falling asleep. The amount of caffeine will still influence the quality of your sleep.

Noticeable effects vary by athlete

The effect of a pre-workout supplement differs from person to person. Some individuals are simply more sensitive to the stimulants in such boosters than others. For most athletes, a pre-workout will start to take effect after about 15 to 30 minutes. The energy boost diminishes after approximately 60 minutes, but that doesn’t mean all the caffeine has left your body. How long pre-workouts last for you depends on the exact composition, the amount of caffeine, and your body's sensitivity to the active ingredients.

Tip from XXL Nutrition: Do you often train late in the evening and want to avoid your sleep being affected by using a pre-workout? Then a caffeine-free pre-workout is an excellent solution!