To reduce some side effects, people can either lower the dose or split the dose into several smaller amounts. If a person is experiencing digestive issues when starting a pre-workout, they may wish to find a product that does not include potential triggers, such as caffeine and sodium bicarbonate.
Drink plenty of water to help flush the pre-workout from your system (Harvard recommends 13 cups of H20 daily for men). Physical Activity: To stimulate circulation and rid your body of substances, try simple exercises like walking on the treadmill.
How long does pre-workout anxiety last? It's induced anxiety usually subsides within a few hours.
Most ingredients in pre-workout have a half-life of 4-6 hours. That means the pre-workout will last and remain in your system for about 4 hours; however, you may only feel the effects for an hour or two. Caffeine, for example, takes about 30 minutes to kick-in with around 1 to 1.5 hours until peak time.
If you're having a bad reaction to pre-workout, the best thing to do is to stop taking it and figure out what's causing the issue. Some common causes of negative reactions are too much caffeine, artificial sweeteners, or an ingredient that your body doesn't agree with.
Energy crash: Some preworkout supplements have high amounts of caffeine and sugar, which can lead to an energy crash and related symptoms. Your body metabolizes caffeine and sugar quickly. Both ingredients can give you an initial energy boost followed by a sharp drop when they leave your system.
Eating before a workout will give an energy boost, but it's important to make sure you're eating enough nutritious food and drinking water throughout the day too. One of the first signs of dehydration is fatigue, so if you're not drinking enough water, you may feel low on energy no matter what you eat.
Avoid products with excessive stimulants that may cause side effects like jitters or digestive issues. Stay Hydrated: Drink plenty of water before, during, and after your workout to prevent dehydration, which can help reduce side effects like headaches or dizziness.
In summary, the jitters associated with certain pre-workout supplements are a result of the stimulating effects of ingredients like caffeine and other compounds.
As mentioned, you should drink your pre-workout 20-30 minutes before training and make sure you don't consume your pre-session energy boost within 4 hours of bedtime, as this could affect your ability to sleep.
Most pre-workouts are designed to be taken around 30 minutes before exercising, as this allows enough time for the ingredients to be absorbed and kick in. This can differ by brand and product so check the instructions to make sure you're making the most of your pre-workout.
Because many pre-workout mixes contain caffeine and other stimulants, anxiety is a common side effect for those who take pre-workout. Note that anxiety is not directly related to pre-workout drinks, but popular ingredients in some of the more common brands may cause anxiety as a side effect.
The answer, Kendall says, is to treat your pre-workout meal just as seriously as you treat your pre-workout supplementation. "Having a small meal 30-60 minutes before you take your pre-workout can help minimize side effects like these," she says. "Plus, those extra nutrients will help you push through your workout."
The half life of caffeine (how long it lasts) is typically three to five hours, but there's a genetic difference among the population with how quickly people metabolize it. Pretty much everyone will have trouble sleeping if they take a caffeine-heavy pre-workout supplement before an evening workout.
A lot of people crash after taking extremely high doses of caffeine (like you find in most pre-workout mixes) because they temporarily restrict your body's production of a molecule called adenosine (which makes you feel sleepy) and amp up its output of adrenaline and dopamine (which make you feel energized).