Should You Chug Pre-Workout or Is It Better to Sip It?

Here are the benefits of chugging pre-workouts before your gym session.

Instant Energy Boost

Pre-workouts increase energy and strength in several ways. They strengthen your metabolism for enhanced strength as you exercise and for long-lasting power after your workout.

Creatine is a component of pre-workout supplements that may be crucial for boosting strength.

Per a 2002 study published in the National Center for Biotechnology Information (NCBI), it increases the metabolic processes in your body that boost energy at the cellular scale and fastens body weight loss. This compound also improves muscle mass and endurance [1].

Pre-workout with nitrate enables your body to transport more amino acids and other minerals to your muscles.

Insights from a 2012 paper in the National Center for Biotechnology Information (NCBI) indicate that, as a result, you get more energy as you work harder throughout a session. Your muscles receive the nutrients they need to function well thanks to the nitric oxide levels, and strength is increased as a result [2].

While pre-workouts have amazing carbohydrates and energy benefits for the body, here are the downsides of chugging that energy drink before your gym session.

1. Feeling Anxious And Jittery

Chugging pre-workout means you're chugging caffeine along.

Caffeine is the main component of coffee and pre-workouts, enabling you to maximize your exercise. 

While it lessens tiredness during exercise, drinking caffeine can have some adverse side effects, mainly if you take it on an empty stomach.

These effects are more potent and lead to anxiety, so you might feel light-headed if the caffeine intake is high enough.

Although I’ve never personally experienced this side effect when drinking pre-workout, I did have some clients rushing for a training session from work, telling me that they’d experienced jitters and nausea after chugging their pre-workout.

"Many pre-workouts contain large doses of caffeine, sometimes as much as 500 mg per serving. Chugging this same amount is risky to your heart rate, and it's better to sip slowly and introduce the caffeine to your body in bits as you go along"

- Alejandro Pena Jr., MD

High doses are known to cause anxiety symptoms; those who suffer from social anxiety disorder and panic disorder are particularly vulnerable.

Drinking too many energy drinks on an empty stomach might cause symptoms comparable to psychiatric diseases like insomnia, anxiety, and psychotic symptoms [5].

Timing when you consume your pre-workout supplement is more beneficial.

Eating it too early with no proper meal will metabolize and do you no good. You will also not reap full benefits if you take it too late.

Suppose you're using powdered pre-workout, mix it well in water or other recommended liquids and drink accordingly. As for pill supplements, swallow with sufficient water.

I advise you to take pre-workout supplements 15 to 30 minutes before you start exercising. This enables the caffeine to kick in and allows more complex components to begin circulating in your blood.

As far as dosage is concerned, a basic dose of 20 to 30 grams is ideal. Remember that every pre-workout dietary supplement is unique, and the amounts of the active substances vary.