How Long Does Pre-Workout Last
Pre-workout is a fitness supplement that helps athletes improve their physical and mental performance during training. Depending on the ingredients in the supplement, you will get a more or less lasting effect aimed at specific tasks. Pre-workout supplements will be helpful for both professional athletes and those who are just starting to get acquainted with fitness and the gym.
Why Do You Need a Pre-Workout?
Imagine the situation: you spent the whole day at work, very tired, had a sandwich and coffee, and ahead of the evening you will find strength training in the gym. You have neither the strength nor the motivation. You lose the desire to continue training after a warm-up and mentally lie at home on the couch. Familiar story? So how to get the strength and energy to work out in the gym?
Pre-workout will help you.
Pre-workout is a dietary supplement used by athletes and people who do fitness before training. These multi-component diet formulas help increase athletic performance by saturating the muscles with nutrients. The popularity of this product went beyond the circle of bodybuilders and spread to other athletes who play a variety of sports.
Pre-workout supplements contain ingredients such as caffeine and creatine, ranging by product. You can buy it in capsules or powder. These multi-component diet formulas help increase athletic performance by saturating the muscles with nutrients. Predretnik affects the central nervous system, forcing the body to act quickly and energetically. The impulse transmits to other systems, which provides the athlete with a lot of energy.
By using pre-workout, you can withstand high loads, get less tired and recover effortlessly after physical activity.
How Does Pre-Workout Work?
Today, a diversity of brands-manufacturers of pre-workouts are represented on the market. And all these supplements have their unique formula. But most of these complexes are always based on several components. As a rule, there are at least 5 of them, but usually much more. Among them are the main ones, which perform main functions, and auxiliary ones. The second category helps the first be better absorbed or have a longer-lasting effect.
The most common ingredients of typical pre-workouts
- Creatine – to increase strength and build muscle. Assists in producing energy during physical activities; and stimulates energy production during high-intensity exercise. It encourages the growth of muscle tissue and the formation of a beautiful body
- BCAA amino acids – to saturate muscles and prevent their depletion;
- L-arginine – also for building muscle mass;
- Beta-Alanine – for rapid tissue regeneration and recovery after exercise; this amino acid prevents rapid fatigue and helps the body produce more carnosine, which “destroys” the acid produced during exercise.
- Taurine – to produce growth hormone and stimulate regenerative processes;
- Vitamins and minerals – to replenish depleted during systematic intense exercise reserves of nutrients;
- Caffeine – to charge energy, speed up metabolism and improve performance. One of the main components of pre-workouts
- Citrulline – to neutralize and remove the breakdown products of amino acids. Transport oxygen to muscles and lungs. Contributes to more intense and more effective training
- Tyrosine – to increase stress resistance, improve memory and increase concentration
A defining feature of most pre-workout supplements is the combination of some or all of these ingredients. In addition to these substances, many manufacturers add flavors, colors, and artificial sweeteners to improve the taste and appearance of the dissolved product.
How Long Does the Pre-Workout Last
In general, pre-workouts last from 2 to 6 hours.
The duration of the pre-out depends on the ingredients and their composition, namely the half-life of these ingredients. Different manufacturers have different complexes, and it is necessary to study the composition in detail before taking such supplements.
Caffeine and arginine are two of the most studied active ingredients of precursors. If we talk about arginine, which stimulates blood flow, its effect may disappear in an hour and a half. At the same time, the action of caffeine can last more than 6 hours.
However, do not forget that the effect of substances on the body is not instantaneous; for each component, there is a time of onset after action and peak time.
Therefore, pre-workout should be consumed about 15-45 minutes before training. In this case, the active substances of the supplement will have time to go through all the stages of digestion and enter the bloodstream to work just during training.
The exact duration of the effect of pre-workouts ultimately depends on:
- your body weight
- individual sensitivity to components
- level of your activity
- the number of ingredients per serving
- frequency of use of pre-outs
How to Use Pre-Workout Correctly and Safely
Take pre-workout at least 60 minutes after a meal. Perfect – in 2 hours. By taking pre-workout on an empty stomach, you will achieve almost 100% absorption of all ingredients, and therefore their effectiveness will be maximum.
Reception before bedtime
Doctors and physiotherapists do not recommend taking pre-workout 5-6 hours before bedtime. It is because caffeine and other energy boosters, which help to cope with intensity and load during training, will continue to stimulate the CNS even after visiting the gym. You will not be able to fall asleep.
Combination with liquids
It is best to mix the product with drinking water or juice. Combining with other liquids (protein shakes or milk) will not allow complete absorption of the components. Moreover, it can harm the gastrointestinal tract.
Note that the duration of administration depends on the recommended dosage and the number of servings in the package. Beginners should start with the minimum dose. Also, keep in mind that pre-training should be used only before training. You don’t have to drink them on weekends or days when you do not work out in the gym. Thus, you will reduce the effectiveness of the product. Moreover, an unregulated intake of complexes can cause addiction, overexcitation, sleep problems, and concentration.
The complexes contain a large number of neurostimulators. Therefore, doctors do not recommend taking precautions for people under 21 and over 45. Also, people with cardiovascular disease should choose decaffeinated complexes.
Follow the correct dosage.
How to Choose the Right Pre-Workout?
When choosing a set of pre-lockouts, you should consider for whom they were produced. There are both universal supplements and unique series of products aimed exclusively at women or men.
The fact is that the purpose of training for different sexes is different. Women tend to be interested in burning fat, not increase strength. Therefore, complexes for women contain substances aimed at burning adipose. A good option – is pre-lockout with bromelain, green coffee, and hoodia extract.
Men should prefer complexes that contain arginine, caffeine, and creatine.
Carefully study the description of the product before buying it. Usually, you can find information about the purpose of the supplement. It will help you to achieve and for which people it is intended.
A few more tips:
- be sure to check the expiration date, as well as the composition for individual intolerance of ingredients;
- make sure you buy a quality supplement because health depends on it; at the first appearance of side effects, stop taking the pre-workout complex;
- try different complexes – change the tastes, composition, and manufacturers until you find the one you like best.