Do’s and Don’ts for Taking Pre-workout (A Pro's Guide)

To take pre-workout properly, it’s not enough just to follow the instructions printed on the pre-workout supplement label, as you can usually only find how many scoops should be taken.

However, you can’t find some important instructions like whether you should take it:

• On an empty stomach
• On a full stomach
• Before meal
• After a meal

In my experience in the gym and with my clients, I advise you to factor in the following:

• If you take your pre-workout drink on an empty stomach, ingredients will be absorbed into the bloodstream too quickly in high amounts, increasing the risk for some health issues.
• If you take it on a full stomach, the food will probably delay ingredients absorption.
• If you take it on a half-full stomach, you have the optimal environment for gradual ingredients absorption.

“Excessive amounts of caffeine can cause nausea, restlessness, anxiety, and insomnia, nitrates can cause gastrointestinal discomfort. The list goes on.”

- Jessica Alvarez, RD & Assistant Professor of Medicine at Emory University

But if you are forced to do your training in the morning, try to drink at least 8 ounces of water prior to any pre-workout intake.

Ideal Timing

When you’ve provided a good environment in your belly with a balanced meal, you should now fine-tune the timing of pre-workout intake. The timing also plays an important part in optimizing the impact of pre-workout aimed benefits.

Therefore, you should consider the following:

• If you take your pre-workout too early, you will be short on energy halfway through your session.
• If you take it 15 to 30 minutes before your training session (or 15 on top if it’s a pill), you will most likely feel the pre-workout benefits right when you need them.

If you take it too late, you’ll probably be on your third set before the energy boost kicks in.

However, you might take your pre-workout supplement even an hour into the workout if you plan to have a long training session. That way, the active pre-workout ingredients can support extra energy production when it’s needed the most.

For a pre-workout to be effective at all, you need to make sure it has the most important active ingredients:

• Creatine
• Beta-alanine
• BCAA (branched-chain amino acids)
• Amino-acid L-citrulline
• Caffeine or some other stimulants that have a proven record of effectiveness

On the other hand, you should also be aware of the amount of certain stimulants like caffeine, as many pre-workouts exceed the daily recommended amount of 400 mg and could therefore trigger anxiety and sleep issues [1].

The things to avoid when taking pre-workout are mostly related to the stimulative ingredients intake, as some potential complications can arise from overuse.

The most important thing to avoid (unless it’s a stimulant-free option) is mixing it with other caffeinated products like:

• Coffee
• Sodas
• Sports drinks

These drinks may build up too much caffeine in your bloodstream and cause the aforementioned side effects. Remember that it takes about 3 - 5 hours for your body to cut the concentration of caffeine in your blood in half.

On top of that, you should also be aware that:

• Consuming pre-workout (or any caffeinated product) six hours before you go to sleep can interfere with your rest.
• An excessive dose won’t double the effects, but it may trigger some serious health issues or a stim tolerance.
• Cycling your stimulative supplement will make you avoid building up a tolerance to it.

Therefore, I think everyone should cycle this supplement, as this tolerance could lead to the opposite effects and make you feel sluggish after consuming pre-workout supplements.

And if you work out in the late afternoon or evening, you shouldn’t be using the stimulative supplement as it may interfere with your rest - a crucial thing for muscle tissue recovery and body fat metabolism.

Before your workout, you should have a light meal and hydrate yourself with plain water to fuel your muscles and prepare them for the exercise process - cardio or strength training.

Eating a meal rich in carbs, even those with a high glycemic index (simple carbohydrates), will spike up your blood sugar, increasing your energy levels, endurance, and overall athletic performance.

Therefore, foods like bananas, fruit smoothies, oatmeal, or wholegrain bread can be great pre-workout nutrition fuel.

Also, I advise you to limit your unsaturated fat intake and aim for foods rich in healthy fats that will provide you with the energy needed for longer workouts.

You should also include proteins, as they will provide your muscle mass with amino acids (building blocks of muscles) and prevent muscle decomposition. 

As mentioned before, drink enough water before a session to support your metabolism and nutrient digestion [2].

Drinking water could also replace the fluid and electrolytes lost during exercise.