When you’re looking for a pre-workout to help you break through one of your fitness goals, knowing how much pre workout is too much can be incredibly helpful.
As with all supplements, you want to ensure you’re getting quality ingredients in your pre-workout supplement.
Get a clear picture of how much pre workout you should be taking to help you achieve your health and fitness goal.
Pre-workout is for everyone?
The first question I always get asked is whether pre-workout is for everyone. Which, given the title of the blog, seems like a legitimate question to ask, right? How much pre workout is too much?
If you haven’t heard of pre-workout supplements, then chances are you’ve taken performance-enhancing drugs. Pre-workout supplements are supplemental products used by athletes and bodybuilders to enhance performance, increase strength, reduce fatigue and improve endurance.
Pre-workout supplements are marketed to everyone, but let’s are honest here, if you’re not an athlete, there’s a good chance you won’t gain any real or noticeable benefits from taking pre-workout supplements.
However, if you’re an athlete or bodybuilder and take pre-workout supplements, you should know that there are some important things to consider.
Ingredient safety
Pre-workout supplements contain ingredients that are not only banned by WADA (World Anti-Doping Agency), but some, like the stimulant DMAA, can also cause significant health issues.
Stimulant use
Most stimulants, such as ephedrine and caffeine, are stimulants that are considered performance-enhancing drugs. Pre-workout supplements contain even more potent stimulants than the over-the-counter supplements you can get from your local drugstore.
Side effects
Pre-workout supplements can cause bloating, increased heart rate, high blood pressure, anxiety, and insomnia.
Supplement recommendations
Yes, taking pre-workout supplements has benefits, but you should take supplements in conjunction with a proper diet.
Look for pre-workout nutrition facts instead of product marketing claims
When you’re just starting to work out, you’re probably trying to eat as healthy as possible. Protein powder and pre-exercise drinks are a great way to get in some protein, but you need to know what you’re consuming.
Pre-workout nutrition facts can tell you a lot about how a product will affect your body.
When you’re shopping for a new pre-workout supplement, it’s tempting to grab whatever looks best on the shelf, but the best way to find a product that’s good for you is to look at nutrition facts instead of marketing.
Here are a few important facts to look for:
Amount per serving
The serving size is the amount of the product you’re likely to consume. For example, a pre-workout supplement might advertise that it “delivers 1,000 mg of caffeine.” However, it also might say, “The average person consumes 1,000 mg of caffeine per day, so this supplement should deliver 1,000 mg per serving or 200 mg per dose.”
Calories per serving
How many calories are in the supplement you’re considering? If it’s 500 calories per serving, that’s 1,500 calories per bottle. Can you afford that?
Sugar content
How much sugar is in the pre-workout supplement? As a general rule, you should avoid anything with added sugar. A good pre-workout supplement will contain only naturally occurring sugars.
Ingredients
Check the label for ingredients. Don’t be afraid to ask your supplement supplier why an ingredient is included.
Creatine
Creatine monohydrate is a naturally occurring amino acid used by muscles as a source of energy during physical activity. The Institute of Medicine recommends 0.7 grams per day for men and 0.4 grams per day for women as an adequate intake.
BCAAs
Branched-chain amino acids, or BCAAs, are three amino acids: leucine, isoleucine, and valine. They are often used as sports supplements because they have been shown to help increase endurance during workouts.
Beta-alanine
This amino acid is converted into carnosine, a compound that helps muscles retain water.
Betaine
This nutrient is involved in many different metabolic processes, including regulating nitrogen levels in the body.
Caffeine
Caffeine is a stimulant that increases alertness and reaction time, which is why it’s a common ingredient in pre-workout supplements.
Creatine nitrate
Creatine nitrate is a more powerful form of creatine. Still, it’s sometimes used because research has shown it can increase nitric oxide production in muscles, increasing muscle size and strength while decreasing recovery time.
Creatine ethyl ester
Like creatine nitrate, creatine ethyl ester is a more powerful form of creatine, but it doesn’t seem to produce the same benefits.
Nitric acid
This compound is used in the production of creatine.
Side Effects of Pre-Workout Supplements
Pre-workout supplements are designed to boost endurance, increase strength, reduce fatigue, improve recovery, boost energy, and, above all, make you a better athlete. Yet, many people are unaware of a dark side to pre-workout supplements: side effects.
Any supplement with caffeine can cause side effects, including headache, upset stomach, insomnia, nervousness, and anxiety. However, some supplements are particularly bad for your body.
Here are 5 of the worst pre-workout side effects.
- Heartburn
- Stomach Cramps
- Insomnia
- Anxiety
- Increased Blood Pressure
When we’re working out, our bodies are producing so much adrenaline and endorphins that it’s no wonder we end up feeling great afterward.
But, of course, that also means that we’re releasing a lot of energy, which can leave us feeling jittery and anxious.
Heartburn
A 2014 study published in the International Journal of Sports Medicine found that taking stimulants before exercise resulted in heartburn in 40 percent of participants.
But, before you reach for that bottle of Tums, keep in mind that heartburn wasn’t the only side effect in the group of researchers.
The study found that, in those who experienced heartburn, it was due to high levels of stomach acid and regurgitation. The researchers concluded that taking stimulants before a workout could increase the risk of stomach ulcers.
Stomach Cramps
Aside from heartburn, another common symptom of pre-workout stimulants is stomach cramps.
These cramps can be uncomfortable and, in some cases, painful.
A 2011 study published in the European Journal of Applied Physiology found that taking 150 mg of caffeine resulted in a 9.2 percent rise in heart rate over 10 minutes.
The study also found that the caffeine effect was greater on men than women.
So, if you’re working out and your stomach is cramping up, it could be related to caffeine.
Insomnia
A pre-workout supplement helps a person achieve a better workout. However, prolonged use of these supplements has been associated with side effects such as insomnia.
Insomnia is a condition where a person experiences difficulty in falling asleep or staying asleep. Symptoms include difficulty falling asleep, waking up too early, or waking up during the night. Insomnia is considered chronic when it persists for six months or more. Short-term insomnia is more tolerable than long-term insomnia.
Sleep deprivation
Sleep deprivation is when a person does not get enough sleep. Factors like shift work, insomnia, or depression can lead to sleep deprivation, affecting mood, memory, concentration, and reaction time.
Medications: Pre-workout supplements make a person feel more energetic and concentrated, leading to overdosing on medication. This can be severe and may lead to drug dependency.
Anxiety
A pre-workout supplement can be a useful tool for athletes looking to improve their performance. But supplements aren’t risk-free. They may cause side effects like heart palpitations, high blood pressure, jitteriness, stomach upset, dehydration, and diarrhea.
Pre-workout products contain various ingredients, but the two highest in a lot of supplements are caffeine and beta-alanine. Caffeine is a stimulant found in coffee, cocoa, tea, energy drinks, and supplements. Caffeine boosts energy and mental focus, and it’s commonly used to “wake up” people who aren’t getting enough of it.
Beta-alanine, a component of protein, can improve athletic performance. It enhances the ability of muscles to use oxygen during intense training, and it helps keep muscle fatigue at bay.
It’s important to note that excessive consumption of caffeine and beta-alanine may cause side effects like anxiety.
If you’re taking a pre-workout supplement, always pay close attention to the dosage directions. And stop taking the product if you start to feel anxious.
Increased Blood Pressure
Before using any supplements, be sure to discuss with your doctor whether it’s safe for you to take them, as there are potential side effects that might outweigh the benefits.
Many supplements can cause side effects such as increased blood pressure, which can be dangerous.
How Much Pre Workout Is Too Much
Everyone wants to lose weight. But not everyone quite knows how to go about it.
When it comes to pre-workout supplements, there are thousands of options, and each one claims to be the best. It seems like every week, and there is a new pre-workout supplement that comes out.
A lot depends on what kind of workout it is. If it’s physical, like lifting weights, then it’s fine. However, if you’re doing cardio, it may have a negative effect.
The recommended dosage of pre-workout is 1-2 scoops based on the size of your shaker cup.
Most pre-workout supplements contain caffeine, so it’s important not to go overboard.
Be smart about your pre-workout supplement.
Therefore, it is very important to understand what you should be looking for in a pre-workout supplement.
Understanding What Pre Workout Is and Why You Use It
Pre-workout supplements are substances in liquid form mixed into water, juice, or milk. Some of these substances are stimulants, while others help to increase your endurance and keep your body hydrated throughout your workouts.
Pre-workout supplements typically contain ingredients such as creatine, beta-alanine, caffeine, and amino acids.
What Do Pre Workout Supplements Do?
When most people think of pre-workout supplements, they imagine bodybuilders working out in gyms.
But in reality, there are thousands of pre-workout supplements on the market, and anyone can benefit from using one.
- Pre-workout supplements are essentially an “insurance policy” for your workout.
- Not only will they make you feel better, but they will also boost your performance.
- Pre-workout supplements are designed to give your body an extra boost of energy.
- When you work out, your body produces something called adenosine. Adenosine is a compound that your body produces to store energy.
- When you exercise, your body uses adenosine as the energy it needs. However, too much adenosine can slow you down, causing you to feel sluggish and tired.
- Supplementing your body with pre-workout supplements can help your body to produce more work.
FAQ
Is Taking 3 Scoops Of Pre-Workout Safe?
This is an extreme amount of pre-workout supplements. Pre-workout supplements are designed to give your body the energy it needs to perform. This powder is not meant for a one-time dose. It’s meant for 2-3 servings a day.
Three scoops of pre-workout are too much. The recommended dosage is two scoops.
What happens if you take too many pre-workout supplements?
Taking too many pre-workout supplements over time is hazardous to health and can cause the opposite of the desired effects.
It’s important to know how much you can take without any side effects to get the most out of your workout regimen and avoid getting sick in the process.
What do I do if I take too much pre-workout?
A lot of people take supplements to help them increase their strength. Before they knew better, they’d buy a full bottle of whey protein or creatine and then find they’d taken “too much.”
If you take too much, there are a few things you can do. First, make sure the supplement you’re taking is water-soluble. Protein powder, creatine, and certain amino acids are all soluble. Other supplements, like caffeine and stimulants, aren’t.
Water-soluble supplements can be diluted with a glass of water. It’s best to do this right away. If you wait, the supplement can crystallize in your stomach, which is uncomfortable at best, and dangerous at worst.
Second, you can try taking less. Although supplements aren’t intended to cause side effects, they can. “Taking too much” doesn’t necessarily mean you immediately feel sick. It just means you start to feel it.
For example, the supplements caffeine and L-carnitine both contain stimulants. Taking too much can cause jitters, nervousness, anxiety, insomnia, and headaches. The caffeine in coffee can also cause these symptoms but in much smaller doses.
Caffeine can also cause increased blood pressure, which in some people can be life-threatening. You must talk to your doctor about which supplements are best to take, how much, and when if you’re taking supplements.
Is it bad to take pre-workout twice a day if you have two gyms?
I have been taking pre-workout supplements for six years.
I’ve been told all this time that taking pre-workout twice a day is against the rules.
This stuff seems to be all over the internet.
Is it bad to take pre-workout twice a day if you have two gym days?
Is it safe to take a pre-workout supplement every day?
It’s common for pre-workout supplements to be advertised as safe to take every day. This is because many of them contain ingredients like caffeine, which has been shown to boost alertness.
But are pre-workout supplements safe to take every day?
The answer is not necessarily. While pre-workout supplements are typically safe to take, there are risks involved.
Does taking pre-workout 3 times a week?
The main purpose of pre-workout supplements is to increase energy and help with physical endurance. However, taking pre-workout 3 times a week depends on your training needs.
Summary
If taking pre-workout supplements gives you the motivation to go harder at the gym, put in extra reps, and lift more weight, then you should stick with it.
However, if the only reason you take your pre-workout is that you don’t feel right if you don’t take it before working out, then stop. It’s not helping you go harder or longer during your workouts.
