How Long Does Pre-Workout Last?

People feeling tired before starting a workout frequently use pre-workout supplements to boost their energy levels — but what exactly is pre-workout? How long does the pre-workout last?

What is a Pre-Workout?

Pre-workout supplements are often referred to simply as “pre-workout.” These supplements are multi-ingredient dietary formulas that boost energy and athletic performance by transporting nutrients to the muscles. 

They are typically a powdered substance that can be mixed with water and consumed before going to the gym and beginning your workout — hence the name pre-workout.

There are numerous pre-workout supplements on the market, and each contains a unique set of ingredients. Creatine, beta-alanine, citrulline, L-tarurine, L-leucine, isoleucine, valine, and caffeine are among the most commonly used ingredients in pre-workout supplements.

What do These ingredients do to improve Athletic Performance?

Creatine is found naturally in muscle cells and assists your muscles in producing energy during heavy lifting or high-intensity exercise. It is an essential component of most pre-workout supplements. According to studies, creatine can increase muscle mass, strength, and exercise performance. 

Creatine allows you to lift heavier weights, which helps you achieve your muscle gain goals more effectively. It also helps your muscles produce energy, which keeps you going and energized throughout a long workout.

Beta-alanine is an amino acid that your body produces naturally. It works especially well for preventing post-workout fatigue after more strenuous exercises, such as weightlifting. 

A supplemental dose of beta-alanine stimulates your body’s production of carnosine, allowing you to train at a higher intensity for a longer period and delaying muscle fatigue by “soaking” up the acid produced during exercise. In short, beta-alanine makes you feel stronger for longer.

L-citrulline is a non-essential amino acid, meaning your body produces it naturally, like creatine and beta-alanine. L-citrulline is converted by your kidneys into L-arginine, an amino acid, and nitric oxide, a chemical that is essential for the health of your heart, blood vessels, and immune system. 

Nitric oxide relaxes and strengthens your arteries, improving blood flow throughout your body. This is why athletes use L-citrulline to build muscle and improve their performance. More oxygen in your muscles allows them to work harder and more efficiently, while more oxygen transport allows the lungs to work more efficiently.

A study published in The Journal of Strength & Conditioning Research discovered that taking citrulline malate improves both athletic anaerobic performance and muscle soreness.

Leucine, isoleucine, and valine are branched chain amino acids (BCAAs). These amino acids are essential, which means your body cannot produce them on its own and must be obtained through consumption. 

Leucine, isoleucine, and valine make up approximately 20-35% of muscle tissue and are required for the physiological response to stress as well as energy production. Because BCAAs can reduce muscle loss and improve muscle recovery, many athletes look for them in both pre-workout and protein powder supplements. 

They have been shown to increase endurance and strength during workouts, improve recovery and reduce soreness after workouts, and stimulate muscle growth.

Then there’s L-Theanine, which is often combined with caffeine to improve focus and attention. Caffeine stimulates the central nervous system, increases reaction time, and reduces fatigue, allowing you to extend your workout.

How long Does the Pre-Workout Last?

Pre-workout duration is determined by the half-life of the ingredients. Most pre-workout ingredients have a half-life of 4-6 hours. That means the pre-workout will be in your system for about 4 hours, but you may only feel its effects for an hour or two. 

Caffeine, for example, takes about 30 minutes to kick in, with another 1 to 1.5 hours until peak time. Creatine and beta-alanine take about 30-45 minutes to start working, and about an hour to reach peak performance.

Given the half-life, kick-in timing, and peak timing of these common ingredients, most people take pre-workouts 30 minutes before working out to ensure that the effects last the entire workout. You can expect to feel the effects for about an hour, but the pre-workout may stay in your system for up to four hours.

Benefits of Pre-Workout

The main appeal of taking pre-workout supplements is the potential for improved athletic performance. The Journal of the International Society of Sports Nutrition published a review in 2018 with the title “Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review”

There is a significant amount of evidence suggesting that pre-exercise consumption of pre-workout may improve muscular endurance and subjective mood. According to the review, pre-workout ingestion appears to be safe, and frequent consumption of pre-workout in conjunction with a resistance training program can result in beneficial changes in body composition through increased lean muscle mass.

TL;DR: Pre-workouts can help improve performance, strength, and endurance, allowing you to increase the intensity of your workouts. Feelings of fatigue and muscle soreness are also reduced during and after exercise.

Potential Side Effects of Pre-Workout

While the benefits of pre-workout are undeniable, there are a few side effects to consider: Pre-workout supplements contain caffeine, and while caffeine consumption is generally safe in healthy adults, excessive caffeine consumption can impair cardiovascular function and sleep. 

A 2017 study that was published in the journal Frontiers in Psychiatry under the title “The Safety of Ingested Caffeine: A Comprehensive Review” cautions that young people, children, pregnant or nursing women adults, and people with insomnia, underlying heart conditions, or other health conditions, such as mental illness, maybe caffeine sensitive. 

People who are sensitive to caffeine may experience negative side effects. Caffeine is also a diuretic, which can cause dehydration. However, healthy adults are less susceptible to these effects and may experience an increase in alertness, energy, and mood after consuming caffeine. 

The Food and Drug Administration (FDA) states that consuming 400 mg of caffeine per day — the equivalent of four or five cups of coffee — is not generally associated with negative consequences. 

If you experience jitteriness, headaches, or a racing heart, it could be a sign that you consumed too much caffeine and are caffeine-sensitive, so always check the labels on your pre-workout supplements.

Furthermore, beta-alanine in pre-workout supplements may cause a harmless tingling sensation, but it does not always cause jitters. Caffeine is known to affect everyone differently, so any shakes or jitters are usually caused by high doses. 

If you are caffeine-sensitive, look for pre-workout powders with a lower caffeine content, such as Gainful. Gainful’s pre-workout formula contains only 150 mg of Caffeine Anhydrous per serving and includes other natural ingredients to help reduce jitteriness. 

If you’re concerned about potential side effects, start with half a scoop or half the recommended dose of pre-workout to determine your tolerance. Avoid taking pre-workout supplements too close to bedtime, as they may make it difficult to fall asleep. 

If your pre-workout supplement contains caffeine or other stimulants, it may impair your ability to fall and stay asleep. Unless you have a high caffeine tolerance, taking pre-workout supplements too close to bedtime will most likely interfere with your sleep.

For the best results, use pre-workout on days when you have harder workouts or when you last ate 2-3 hours before you started exercising.

Also, dry scooping does not improve the benefits of pre-workout. Dry scooping can become a choking hazard and there is no proof that it improves the benefits of exercise. Pre-workout supplements are equally effective when mixed with an appropriate amount of liquid first.

Optimize your Performance with a Personalized Protein and Pre-Workout System.

The best pre-workout is one that is tailored specifically to you and your goals. Gainful provides a personalized pre-workout that is tailored to your type, frequency, and intensity of exercise, as well as your goals and caffeine preferences. 

You simply take a quiz to determine your pre-workout, as well as your own personalized protein and hydration formula, and Gainful creates your entire system and delivers it to your doorstep.

Gainful’s pre-workout contains L-Citrulline DL-Malate, beta-alanine, leucine, isoleucine, valine, L-Theanine, and caffeine anhydrous, providing a natural energy boost throughout your workout. It has been optimized to dissolve more easily in water and produce less tingling sensation. 

Gainful’s pre-workout formulas are specifically designed to increase endurance while minimizing recovery time. Gainful’s personalized pre-workout contains BCAAs, which may help reduce fatigue and muscle soreness after your workout, while beta-alanine delays muscle fatigue during your workout, allowing you to extend your training and build more endurance. 

Gainful’s pre-workout contains L-Citrulline, which increases oxygen and nutrient transport to muscles, allowing your muscles to function more efficiently. The new Gainful formula comes in two delicious flavors: Strawberry Lemonade and Watermelon, and as part of your Gainful subscription, you’ll have access to a Registered Dietitian who can answer any questions you have about your pre-workout or fitness journey in general.

Gainful should be used at the start of every workout for long-term results.