Pre-workout supplements, also known as pre-exercise supplements or pre-workouts, are among the most popular fitness supplements. These supplements are used by both serious athletes and recreational gym-goers alike. Pre-workout supplements are used to boost your physical and mental energy during your workouts.
If you consume a pre-workout supplement, you will experience its effects anywhere between 30 minutes and two hours after the supplement has been consumed. It depends on the ingredients, the affects you are interested in, and other factors.
This article covers everything you need to know about how long can a pre-workout last? Or pre-workout supplements, such as effects, duration, benefits, risks, and some tips you should keep in mind if you decide to take one.
What Is a Pre-Workout?
You can improve your workout by taking pre-workout supplements to increase your energy level, work capacity, and focus while exercising. Arginine, an ingredient in these supplements that dilates blood vessels, increases the pump, which is the flow of blood to and from the muscle cells. There is also caffeine in these supplements, which can help you feel more energized and increase hydration pre-workout performance.
Aside from that, some pre-workout supplements contain creatine, which may enhance your performance during high-intensity activities and protein hydration pre-workout. A pre-workout supplement is usually a powder you mix with water or juice before a workout. You can find pre-workout supplements in capsules and canned or bottled drinks. Pre-workout performance boosts your physical and mental energy during your workouts.
Many different brands of pre-workout supplements are available on the market, and the formulas are all different. The ingredients of pre-workouts are usually listed, along with how much of each ingredient is in each serving. Some pre-workout supplements list the ingredients only in the form of a proprietary blend, but they do not list the amounts of the ingredients.
Based on research, the following ingredients are typically found in pre-workout supplements: arginine, citrulline, tyrosine beta-alanine caffeine, creatine niacin, also known as vitamin B3 taurine arginine. Most pre-workout supplements include some or all of these ingredients, which are distinctive characteristics.
To enhance the taste and look of the dissolved products, many manufacturers add flavorings, colors, and artificial sweeteners to enhance the taste and appearance of the dissolved product. How do these ingredients boost athletic performance?
Beta alanine is a natural amino acid produced by the human body. More strenuous exercises such as weightlifting are particularly effective at preventing post-workout fatigue after an intense workout. The beta-alanine supplement can boost your body’s production of carnosine, which reduces fatigue by absorbing the acid produced during exercise and enabling you to train harder for longer. In other words, beta-alanine makes you feel more assertive for extended periods.
During heavy lifting and intense workouts, creatine can be used to help you generate energy for your muscles. This is one of the main ingredients in many pre-workout formulas. Researchers have demonstrated that creatine enhances both muscle mass and strength and exercise performance. It is more likely that you will achieve your muscle gain goals if you lift heavy weights with creatine. The supplement keeps your muscles energized and helps your body produce energy during a long workout.
L-citrulline can be produced in the body naturally, just like creatine and beta-alanine, meaning it is not an essential amino acid. The kidneys convert L-citrulline into another amino acid called L-arginine. This chemical called nitric oxide is essential for your heart and blood vessels and the health of your immune system. When your arteries are relaxed and working correctly, your blood vessels are strengthened, improving your blood flow. Nitric oxide helps strengthen your blood vessels and improve your blood flow.
Athletes use L-citrulline to build muscles and boost their performance for this very reason. When you have a more excellent supply of oxygen in your muscles, they can work harder and more efficiently, while an increase in the amount of oxygen transported to the lungs makes them more effective. According to research published in the Journal of Strength & Conditioning Research, supplementing with citrulline malate can enhance athletic anaerobic performance and decrease muscle soreness.
Theanine is usually combined with caffeine to help increase focus and attention levels. Caffeine stimulates the body’s central nervous system, improves reaction time, and reduces fatigue, allowing you to extend your workout routine.
How Long Does a Pre-Workout Last?
Pre-workout supplements contain various ingredients that will have varying effects lasting for a different time. Two of the most studied active ingredients in pre-workout supplements are caffeine and arginine. These two ingredients usually take 60-90 minutes to kick in with most pre-workout supplements.
The 60 minutes after caffeine consumption that the maximum effects appear, while there are 60-90 minutes after consumption of arginine that the maximum effects appear. Arginine increases blood flow by widening blood vessels when taken before a workout.
The half-life of arginine ranges from 30 to 120 minutes, depending on who you are and what you are taking. Caffeine has a half-life of approximately five hours. Researchers have found that the acute effects of caffeine kick in entirely after one hour and can last anywhere between 1.5 and 9.5 hours after consumption, depending on the individual. The pre-workout effects may last anywhere from 30 minutes to two hours, owing to the varying half-lives of caffeine and arginine. Because the ingredients that contribute to pre-workout effects have different half-lives between individuals, you may experience a range of onset and duration of these effects. Several factors are ultimately responsible for determining the duration of pre-workout effects. Your body mass The amount of each ingredient per serving Your sensitivity to caffeine The number of servings you consume in a particular period Your activity level
Is It Safe to Take a Pre-Workout?
Pre-workouts that contain multiple ingredients are generally considered to be relatively safe. Despite this, pre-workout supplements contain numerous ingredients that can be harmful to your body if consumed in excess. The following are some potential risks associated with pre-workout supplements.
Researchers have discovered that liver damage occurs at a dose of around 3 grams of niacin per day. In case of high doses of niacin, the following reactions may occur Multiple organ failure, Liver damage that can result in liver failure Dangerously low blood pressure. At much lower doses of around 30 mg per day, niacin can cause an unpleasant condition called niacin flush, which can be harmless but unpleasant.
This will cause your skin to become irritated, and you will feel warm and red. However, these symptoms will usually disappear after a few hours. Niacin is typically found in supplements composed of 25.8 mg to 41 mg on average. Consequently, you may experience a niacin flush after you have consumed one serving of this pre-workout. If you are taking niacin, make sure you stick to the recommended serving size and check the amount listed on the label of the product.
When ingested in excess, caffeine is harmful to the body and can even be fatal. When you traditionally consume caffeine, for example, by drinking coffee or tea, you would need to consume a lot of liquids to reach a fatal dose of the drug. On the other hand, consuming concentrated powders such as pre-workouts that contain high amounts of caffeine, as opposed to beverages, makes an easy and convenient way to consume large amounts of caffeine. Therefore, the use of these products poses a higher risk than the consumption of caffeinated drinks.
Those who drink multiple caffeinated beverages and those who drink caffeine before working out are at risk of overdosing on caffeine. People with lower body weights are more likely to overdose on caffeine. A study published in 2019 examined consumption habits and the adverse effects of pre-workout drinks. 85% of respondents said that they took only one serving with each use, while 14% of respondents said they took two or more servings.
Nearly 18 percent of respondents said they took pre-workouts every day. This same study, however, also found that 54% of people who consumed pre-workout supplements experienced the following side effects: Heart abnormalities, Skin reactions Nausea Women, as well as those who ingested more than two servings of pre-workout per day, were more likely to experience these side effects than those who consumed less. The heart abnormalities and nausea are due to caffeine consumption, while the niacin intake causes the flushing of the skin.
When the dose is increased, these effects become more severe. A review of studies in humans indicates that the fatal dose of caffeine typically ranges from 5 to 25 grams, although doses as low as 3 grams have also been detected. There is a wide range of caffeine content in pre-workout supplements, ranging from 250 mg to 400 mg per serving. For example, a pre-workout containing a high dose of 400 mg of caffeine per serving would take just 7.5 servings to provide a dose of 3 grams of caffeine.
There is no doubt that this is quite a bit more pre-workout than most people would consume, but it is possible to consume this much in one day. Make sure you moderate the amount you consume.
Other Safety Concerns
Researchers have not conducted long-term studies on the safety of taking pre-workout supplements, so it is unclear whether these supplements have long-term adverse effects on health. Additionally, there is a possibility that additional ingredients could cause side effects different from those caused by caffeine alone. Because of this, it’s hard to generalize about the safety of pre-workout supplements as a whole.
There are even supplements that contain banned or hazardous substances. Due to their unregulated nature, pre-workout supplements are not regulated by the FDA in the United States. In the United States, supplement manufacturers do not have to test their ingredients for safety before adding them to their products. Companies can add ingredients to dietary supplements without much oversight unless expressly forbidden to do so.
Furthermore, as long as companies do not claim a supplement’s ability to cure, treat, or prevent a specific illness, they have the right to make whatever claims they want about the product’s effectiveness.
Containing Substances Banned in Professional Sports
Many safety concerns can arise from the use of banned substances. Furthermore, you should know that taking some pre-workout products can disqualify you if you are competing in a sport that tests for the use of performance-enhancing drugs. Several athletes have tested positive for banned substances after taking supplements that purportedly contained unrelated ingredients.
In a study in 2013, it was found that a pre-workout supplement named Craze contained the methamphetamine analog N,α-diethyl-phenylethylamine (N,α-DEPEA), a banned stimulant. The case in question has gained a great deal of attention recently. Several athletes were disqualified from the competition after testing positive for an illegal stimulant, which ultimately led to the analysis and detection of this substance in the pre-workout formula.
In a study published in 2020, 17 different supplement brands were found to contain a variety of banned substances in various amounts and combinations.
Some of the stimulants detected in this study included:
It is difficult to determine if pre-workout supplements contain banned substances, and it is hard to determine whether these substances were intentionally added. Furthermore, it is even more concerning that no data are available about the short- and long-term effects of combining multiple stimulants in varying amounts, which are not disclosed on the labels.
Despite these substances being banned, supplement companies in the United States are not required to publish third-party testing results for these ingredients. As a result, consumers are responsible for checking if an independent third party has tested the pre-workout supplements.
If a positive drug test is attributed to tainted supplements rather than to the intentional use of these substances, then coaches and athletes may face a lot of hassle in the short term. When it comes to pre-workout supplements, you might consider choosing a supplement that a third party has tested if you are a competitive athlete.
Is Pre-Workout Still Good the Next Day?
Premixing pre-workout supplements and storing them in the refrigerator overnight is a perfectly safe method of taking them. The supplements will not lose their effectiveness or integrity if stored in the refrigerator overnight. The stability of creatine in liquid may not be negatively affected even if it is mixed overnight. In a cold environment such as a refrigerator, the degradation of creatine is slowed as it usually takes days for it to break down.
Pre-workout supplements can be mixed the night before your workout. It should be refrigerated overnight to maintain its freshness and effectiveness. The creatine in pre-workouts is unstable in liquid, so it is best to steer clear of creatine products. Shaking the shaker bottle lightly will bring it back to normal after leaving it in the refrigerator overnight. A minor settling may occur if you leave the shaker bottle in the refrigerator overnight.
The fact that there are a lot of premixed pre-workout supplements available on the market today suggests that this practice makes logical sense. Several companies, such as Cellucor and Redcon1, offer pre-workouts that are premixed into their popular products, C4 and Total War. The stability of creatine in liquid is not an all-or-nothing phenomenon. In other words, creatine does not suddenly stop working just because the clock strikes midnight. Instead, stability develops gradually over time.
The temperature is also an essential factor in determining the stability of creatine. Creatine degrades much more rapidly at room temperature than at cold temperatures. When creatine is mixed in an acidic solution, such as juice, the degradation rate will also increase. Because the concept that mixing creatine with juice would increase its absorption has been disproved, this is not a problem. A lot of people mix their pre-workout powder with water.
Is It OK to Drink Old Pre-Workout?
Drinking expired pre-workout is not a good idea. This is because there could be some unpleasant side effects associated with it. To illustrate this point more clearly, I would like to point out that experiencing a gurgling stomach and feeling extremely gassy midway through a set of deadlifts is not precisely something you would want to experience at that moment.
Honestly, I don’t think you need that kind of embarrassment at this point in your life. There are generally clear instructions on labels of supplements that warn consumers against exceeding the use-by date for this very reason. It would be best to consider how long the tub is left open to prevent ingredients from becoming ineffective.
· The pre-workout will expire much faster once the package is opened.
· The pre-workout supplements that have expired can cause harmful side effects, so you should not take them.
· Several signs indicate an expired pre-workout supplement.
· As soon as you mix your pre-workout, it should be consumed within 12 hours of mixing it.
Can Pre-Workout Cause Acne?
There is no direct answer to this question, as we do not know the exact cause of acne. It may be due to hormonal changes in the body, which contribute to acne breakouts. Apart from anecdotal evidence, no scientific studies support the claims that certain foods and ingredients could aggravate acne or cause it to worsen.
There is no doubt that most people know the link between acne and sugary and greasy foods. A number of small studies have shown that people who follow a low-glycemic diet or a diet rich in whole foods, fruits, and vegetables, but low in processed and refined products, have a reduced incidence of acne.
How May They Lead to Acne?
Almost everyone experiences acne at some point in their lives; it is one of the most common skin disorders. You may become acne-prone if you use a pre-workout that contains anti-acne ingredients. There is no guarantee that pre-workout supplements will cause acne for every individual who takes them. The following are a few reasons why pre-workouts may cause acne breakouts.
High in caffeine
You can find pre-workout supplements that contain caffeine to boost your energy levels and help you perform well during your workout. The caffeine content in pre-workouts ranges from 150mg to 300mg per serving, depending on the brand.
The reason why pre-workout supplements make you feel “wired” is because they increase your blood flow, which makes you feel more energetic and alert. But how does this relate to acne? Scientific research on the effects of caffeine on the kidneys has found that the substance has diuretic properties. Caffeine has a number of effects on your skin, one of which is the tendency to pee more than usual due to its presence:
You should know that peeing more than usual will typically cause your skin to become dehydrated if you are doing it more often than usual. However, most people do not experience problems with dry skin. When the skin is dehydrated, it produces oil to make up for the dryness, which can cause problems for those who are acne-prone. Dry skin produces oil to combat the dryness, but this oil can clog the pores of your skin and lead to acne.
Caffeine can reduce magnesium absorption, causing the new magnesium to be excreted, making it essential to avoid caffeine in pre-workout supplements. There is some evidence that acne is caused by inflammation, and magnesium may help alleviate that inflammation.
They Contain Artificial Sweeteners
In some pre-workout supplements, artificial sweeteners, such as sucralose, are added to enhance the taste. Researchers have discovered that artificial sweeteners increase insulin levels and insulin resistance similarly to sugar, despite the appearance that artificial sweeteners are unrelated to acne.
One study involved 15 participants who took 200mg of Sucralose every day for four weeks or took a placebo. According to the study, participants in the sucralose group had higher insulin resistance levels than those in the placebo group. Moreover, the researchers found that both aspartame and natural sweeteners significantly increased insulin levels when consumed with a meal.
There may be an influence of insulin resistance on the development of acne, which is unlucky for acne sufferers. For those who do not want to risk getting acne, you should stay away from supplements containing sweeteners and choose proven all-natural pre-workout capsules instead.
Their ingredients may cause acne
Despite hormonal changes, it is difficult to pinpoint the exact substance that causes acne flare-ups when you have acne-prone skin. A pre-workout usually contains the following ingredients, besides caffeine and artificial sweeteners: Creatine Protein, BCAAs (branched-chain amino acids) Mass gainers. The majority of problems are caused by eating too many carbohydrates and too much whey protein.
There are usually a lot of nasty ingredients in pre-workout supplements, which include animal or soy proteins, artificial sweeteners, and a bunch of other chemicals. Although this may be authentic, foods with a high glycemic index may cause acne due to their ability to cause blood sugar and insulin spikes. You may find that your skin is being challenged not only by insulin but also by insulin-like growth factor-1 (IGF-1) or any of the ingredients I mentioned above.
Can You Still Use Pre-Workout If Its Clumpy?
Pre-workout supplements, mainly pump pre-workout supplements such as MVPre, NovaPump, and VascuMax, are susceptible to this problem. Nonetheless, this is not necessarily a bad thing. Most pre-workout supplements are powders made of hygroscopic ingredients, attracting and retaining water molecules at average/room temperature. Pre-workout ingredients that amplify your performance by nature are susceptible to water since they increase the amount of water in your body by increasing your overall water volume.
Most hygroscopic items are found in pre-workout supplements. Citrulline malate Citrulline Glycerol Creatine nitrate The problem with all pre-workouts is that they become hard and clumpy if they are not used for extended periods. CSN will provide you with a few tips below to prevent this from happening in the future.
5 Pre-Workout Supplements
Listed below are some quality supplements from reputable brands that you can try if you are interested in pre-workout supplements. The supplements listed below have all been tested for banned substances. Do your research and speak with your healthcare provider before taking any pre-workout supplements.
Kaged Muscle Pre-Kaged
Pre-Kaged is a mixture of amino acids which is exceptionally high in branched-chain amino acids, caffeine, and vitamins. It’s an excellent choice for people who participate in anaerobic sports or lift weights because it contains creatine. At the same time, caffeine and B vitamins provide a serious boost to their energy levels.
Transparent Labs Bulk
The Transparent Labs Bulk pre-workout formula contains around 180 milligrams of caffeine per serving and some vitamins that can be helpful to you during a workout. Despite the relatively simple formula, the product contains few unfamiliar ingredients, making it an excellent introduction to pre-workout supplements. Furthermore, the product is free from artificial sweeteners, flavors, and colors.
Legion Pulse Pre Workout
Legion Pulse consists of about 350 mg of caffeine per serving, which is higher than what is usually found in other products. Furthermore, the product contains several additional ingredients, including L-theanine, citrulline malate, and beta-alanine, which have several beneficial effects on working out and training. The Legion Pulse also has a flavor and sweetness that are natural.
Performix Sst Pre-Workout
The Performix SST Pre-Workout supplement contains a high level of caffeine and citrulline malate, lion’s mane, and Yohimbe bark extract. Citrulline malate and plant extracts, together with citrulline malate, increased blood flow, focus, and endurance during workouts. There is a high dose of caffeine in this pre-workout, 300 milligrams. Before taking this supplement, you should be careful about your caffeine intake and learn about plant extracts.
Power Pre-Workout for Women
The product is marketed to women as a low-caffeine pre-workout supplement that can be taken before working out. The ingredients in the formula include a variety of plant extract additives that you should do your research on before you take it. This product has a caffeine content of 100 mg per serving, which is at the lower end of the range of sources, so if you are caffeine sensitive, you may want to choose this product.
The pre-workout supplement is one of the most popular and widely consumed dietary supplements. This supplement is used by both professional athletes and fitness enthusiasts alike. Some research suggests that these products may improve exercise performance, especially anaerobic performance, and some research suggests increasing energy during training and working out.
Because of their high caffeine content, pre-workout supplements pose the most significant safety risk. If you limit your consumption to only one serving a day and avoid other caffeinated beverages during the same period, you can reduce your risk. The FDA does not regulate supplements, so pre-workouts might not contain what they claim on the label, and they may also contain banned or otherwise unsafe ingredients.