Regardless of whether you’re an experienced exerciser or brand new to fitness, pre-workout supplements may help increase your energy, focus, endurance, and strength during exercise, according to research. But there are some times when they may hurt more than they help. Read on to discover when not to take pre-workout.
Meet the experts: Nicolle Cucco, M.S., R.D., C.P.T., a registered dietitian and personal trainer at the fitness app Muscle Booster; Jordan Hill, R.D., C.S.S.D., a registered dietitian and sports dietetics specialist at Live It Up.
First off, remember that pre-workout is a supplement and it’s not for everyone. If you think it could be beneficial for you, consult your physician first before adding it to your routine.
While the best time to take pre-workout is 20 to 60 minutes before you start exercising, there is one exception to this rule that has to do with the time you are starting your workout. “It’s best to avoid taking pre-workout late in the day or at night as the caffeine component may cause sleep disruption,” Nicolle Cucco, M.S., R.D., C.P.T., a registered dietitian and personal trainer at the fitness app Muscle Booster, previously told Prevention. Caffeine is one of the most common ingredients in a pre-workout supplement, Cucco added, as it is meant to boost energy, focus, and endurance during your workout.
It can vary drastically by the individual, but it takes most people an average of five hours to metabolize half the caffeine they consume, according to the National Library of Medicine, which is why it’s often best to avoid consuming caffeine for at least six hours before you plan on going to sleep. That means that if you’re working out after 4:00 or 5:00 p.m., you may want to skip the pre-workout.
Jordan Hill, R.D., C.S.S.D., a registered dietitian and sports dietetics specialist at Live It Up, has said that this is especially true if you’ve already had caffeine and will exceed 400 milligrams (mg) for the day with your supplement. The U.S. Food and Drug Administration (FDA) says that 400 mg is the maximum amount of caffeine that most people should consume daily to avoid negative effects.
“Now, for caffeine-free pre-workout supplements, there are no time constraints on when you can take them,” Hill added. So if your go-to exercise time is in the evening and you still want to get some of the benefits of pre-workout, consider a caffeine-free option.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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