Pre workout is basically the supplements and the medicines. It provides extra energy to the human body. Usually, these are designed for bodybuilders and gym athletes. These supplements are used to increase strength so that they can lift heavyweights and do many exercises per workout.
Any pre workout supplement has an effect from 30 minutes to 2 hours. Well, it also depends upon the nature of the medicine. Every supplement has different properties and limitations. So, it depends upon their factors.
In this article I will provide you the complete information about the pre workout and how long does pre-workout last. I will also tell you about the advantages and safety measures regarding using these supplements. So read this article carefully hopefully this will be helpful for you.
What is pre workout?
Pre workout supplements are also known as the pre workouts. These are basically the medicines that are used to boost energy. Normally bodybuilders and pro athletes used these pre workouts before workout.
So, it helps to increase their energy and stamina so that they can lift heavyweights. These supplements are the collection of different ingredients like:
Caffeine helps to increase your energy levels. Well, creatine can help to increase your performance to do high-intensity tasks. Mostly pre workouts come in powdered form. So you can mix them into water or juice. They are also available in the form of capsules or bottled form.
L-theanine is paired up with caffeine and helps to increase your focus. Caffeine prevents your body from fatigue. It also improves the reaction time.
Note: We provide this type of article for information and education purposes. You should always follow your physician and your personal trainer’s guidance.
What does pre workout do to your body?
When you take a supplement it directly enters your stomach and then within the time frame of 20 to 30 minuites, it reaches your blood and all parts of the body. So, in this way the reaction begins.
Those supplements react to your body and provide you the energy. On average each supplement takes one hour to reach its peak time. Some pre workouts may be able to cause health issues so; you should take them carefully and according to the doctor’s suggestion.
Who should use pre workout supplements?
Different companies and organizations prepare pre workout supplements and supply them to gym centers for bodybuilders and pro athletes.
Caffeine provides both physical and mental performance. So, it can be used in other sports as well. As caffeine is not only the ingredient that is used in supplements. There are many other ingredients like Niacin, amino acids and etc.
If you use these pre workouts with proper care and precautions then these will be very beneficial for you and you can get good results.
Pre workouts are basically for high-intensity workouts like powerlifting, bodybuilding, and weight lifting.
Pre workout supplements:
- Sodium bicarbonate
- Branched-chain amino acids
how long does it take for preworkout to kick in
It is very important to take pre workouts exactly on time. If you take them too early they will not provide you the better benefits. Similarly, if you consume them too late you cannot enjoy the benefits as well.
So, according to the research, the average time of taking the pre workouts are 20 to 30 minutes before the workout. It takes on average 30 minutes to start its reaction. So, according to researchers after 30 minutes it comes to its peak in the body and blood.
It is the average time to come out from your stomach into your blood vessels and cells. So, 30 minutes is the average time to take supplements. If it performs well for your schedule then you can take it one hour before workout. Just keep in mind you may feel its effects before you are at the gym.
how long does pre workout last:
how long does pre workout last depends upon the ingredients of the supplements? The half-life of all these pre workouts is about 4 hours. So, any supplement can last not more than 4 hours.
For example, Caffeine takes about 30 minutes to reach out into the blood and takes one and half hour for its peak time. Similarly, Creatine and Alanine take 30 to 45 minutes to kick in and round about 1 hour to its peak time.
So you can feel the effects of pre workouts after 30 minutes and they can last in your body for 4 hours. Not more than 4 hours.
how long does c4 pre workout last:
C4 is the pre workout that is available on the market in powdered form. It increases your strength and fitness. C4 high powder is the formula features with the blended ingredients that give a pump to your energy. So, it is a very useful pre workout.
C4 powdered pre workout provides you:
- Long time energy
- Alertness (mental)
- Boosting energy
The ingredients that are included in C4 pre workout are:
As both of these ingredients are very energetic so, they give a high boost of energy to your body.
how long does pre workout stay in your system?
The full results of the C4 pre workout kick in with 30 minutes and remain in your body for 3-6 hours. But the effects of C4 powder are also depending upon other factors like body reaction. How your body reacts to pre workouts?
The other factor is that how much C4 powder you are consuming. You take a high dose or a low. But on average C4 lasts for 3-6 hours. These figures can be changed from person to person.
Is it is safe to take pre workout:
Well, pre workout has many benefits regarding strength and energy. But apart from that they also have some side effects:
If you take a high dose of niacin it can cause some serious health issues like:
- Low blood pressure
- Liver problem
- Other organs failiure
According to the research and study if you take 3 grams of niacin per day then it can cause liver damage. So take a low dose of niacin like 3mg per day.
It will not be harmful but may cause some uncomfortable condition called Niacin flush. In this condition your skin got red and you feel hot. Usually, it goes away after 1 hour.
Many top-quality pre workout contains niacin of 25.8 mg or up to 41mg. So, you may have to face a niacin flush after taking any pre workout.
If you want to know that how much niacin you should take. Read the suggestion that is mentioned on the label of the pre workout or you may consult with your personal trainer. So, in this way you can get better advice.
Caffeine can really be harmful to your health if you take it in excessive amounts. Well if you take caffeine with any liquid then it will be difficult to consume recommended dose due to the volume of the liquid.
According to a survey many people use caffeine with just one serving, 14 % of people take it with two or more servings, and 18 % of people claim that they use pre workouts more than one time a day. It is according to the research survey of 2019.
Exactly in this survey, 54 % people claimed about its side effects like:
- Skin problems
- Heart problem
Normally women face these types of side effects and the people who take two or doses of pre workout per day. According to a study, the fatal dose of caffeine is about to 5g or more but it is less than 3g in some cases. So, mostly pre workouts contain 250-400 mg of caffeine.
So, that’s why it is important to analyze your consumption of pre workout.
Well, Beta-Alanine may also cause a tingling sensation but it is not harmful. Eventually, jitters and shakes come with high doses of caffeine and caffeine affects every person differently.
You should use pre workouts in those days when you have to do hard exercises and you need more strength. Or with your last meal 2-3 hours before you start your workout.
Point to be noted: Some people think that dry scooping can provide more benefits. But according to research, there is no evidence relevant to dry scooping. So, it is better to use your pre workouts with the appropriate amount of liquid.
Some other effects of pre workouts:
IMMUNITY: Well excessive use of everything is bad. So, if you will use pre workouts more than the recommended amount then it will affect your immunity. If you do not use pre workouts properly then they will be less effective for you and you cannot get all the benefits.
Overdosage: Overdose have also very harmful effects on the human body. If you use pre workout more than the amount recommendation it may affect your any body part. They may affect your liver, kidney and can cause heart problems. So, always use recommended dose of pre workouts.
Artificial ingredients: Not all supplements are available in high quality in the market. So always read the ingredients that are mentioned in the supplements. Sometimes ingredients are artificial that have no good results. Always buy quality pre workouts to get perfect results.
Well it also has been found that many pre workouts contain substances that are banned in the supports world. Like steroids, these are illegal to use. But some companies are still providing supplements containing anabolic steroids. These were basically used in bodybuilding and still are used even after their illegality.
Steroids have very harmful effects and can cause even death. So, always be careful during buying pre workout supplements. In a survey of 2020 there were 17 companies found with banned products that they were selling.
Safety measures to use pre workouts:
- Avoid consuming supplements that contain high doses of caffeine and niacin.
- Always read the ingredients before buying any supplement
- As overdose of caffeine is harmful so check the amount of caffeine before buying.
- Use your re workouts at the exact time. Not too early and not too late.
- You should have enough knowledge about the supplements that you are using. So, you have some awareness.
- Do not purchase so-called and cheap supplements.
- Do not consume more than one serving per day. More than one serving can cause health problems due to caffeine and niacin.
- If you have any health problems then you should consult with your doctor before using any supplement.
Benefits of pre workout:
Caffeine: The main ingredient behind each pre workout is caffeine. Caffeine play very important role in boosting strength and energy. Normally pre workout supplements contain 150 to 300 mg of caffeine per serving.
It is about 2 to 3 cups of coffee. But if you are sensitive to caffeine you should use a natural pre workout.
Beta-alanine: This ingredient helps you in doing high-intensity exercises. Basically, it prevents you from fatigue. It also boosts your muscles.
Creatine: Creatine helps you in gaining strength. It also gives you muscle energy to contract. This ingredient is also very helpful if you want to get lean body.
Amino acids: BCCA Branched-chain amino acids helps in gaining lean body mass. It also prevents your body from cramping. BCCA also helps you in your muscle growth.
Tips for taking pre workouts:
Well, it is recommended that in case of any supplement you need to consult with your doctor and personal trainer. So, they can advise you better. Especially if have any health problems because pre workouts also have side effects.
Some people take pre workouts in the dry form which is not better. The perfect way to take pre workout is that you should use them with the appropriate amount of liquid. So, make a shake of the powdered form supplements and then consume them. Take your pre workouts 20 to 30 minutes before your workout.
What can be used instead of pre workout?
Naturally, there are many foods that can be used instead of pre workouts:
- Greek yogurt
- Peanut butter
- DIY energy drink