PRE WORKOUT TIPS FROM THE PROS Empty vs Full Stomach: Taking pre workout on an empty stomach can help speed up absorption, but for some, it may also cause stomach upset. If that's the case for you, try having a small snack about an hour before taking the supplement.
Unless you're working out fasted there is no need to eat. Immediately after the workout. If you are fasted, it is very helpful from an energy standpoint to drink a pre/intra workout shake with a decent amount of carbs as well as a post workout meal with carbs and protein.
Taking pre-workout supplements on an empty stomach can provide benefits such as faster absorption and more pronounced benefits for exercise performance. These effects can potentially help you enhance exercise performance, build muscle mass, protect muscle from protein breakdown and optimize body composition.
Pre-workout supplements should be taken with a light meal or snack, preferably one that is high in carbohydrates and moderate in protein. This helps to provide energy to fuel your workout and also helps to prevent nausea and stomach upset.
As the name suggests, the best time to take pre-workout is before exercise – usually around 20-30 minutes prior. For those who prefer to pump in the evenings, be careful how late you consume your pre-workout; if you're planning on taking it a few hours before getting some shut eye, then think again.
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.
Curious about what happens when you take pre workout without working out? You'll likely experience a boost in energy and improved focus.
The hormone cortisol stimulates fat metabolism. Cortisol levels are highest in a fasted state — typically, in the morning, for most people. Therefore, fasting before exercise could help you burn more fat.
Typically, it takes a pre-workout between 30 mins to 90 mins to take effect. The greatest impact is seen 60 mins after taking caffeine and 60 to 90 mins after arginine consumption. To maximize the potential of a pre-workout, you want it to reach to their peak in your bloodstream.
“I have some experience with pre-workout and for me, I feel as if I can workout with or without it.” As long as you're taking the recommended amount and you are following guidelines from your doctor, health experts agree you can consume pre-workout daily.
Not taking it at the right time:
Most ingredients in your pre-workout take 30 to 60 minutes to reach optimal levels in your blood. Hence, you are not reaping the full benefits of your exercises. To avoid this, prepare and take your pre-workout 30–60 minutes before heading to the gym or exercising at home.
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.
Yes, you can take pre-workout on an empty stomach. Some people prefer to go several hours without eating or even fast the night before their workouts. While other people get their best results from eating a meal before workouts.
Schlichter points to a review of 46 studies published in the Scandinavian Journal of Medicine & Science in Sports, which found that eating before exercise was beneficial for performance for aerobic workouts lasting more than an hour—though fasting before shorter workouts wasn't found to be detrimental.
Eat after you exercise
Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
There's no need to chug pre-workout, but you should consume the drink in one sitting and do not dry-scoop your pre-workout. Try starting out with just half a scoop of pre-workout to assess tolerance if you're nervous about possible side effects.
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.
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.
Nutrient Deficiency. Lack of nutrients: Skipping a pre-workout meal means missing out on essential nutrients that could support muscle recovery and growth.
“Most pre-workout mixes are known to contain more than 200 milligrams of caffeine, the equivalent of two cups of coffee, which can improve energy levels but also increase the risk of high blood pressure, arrhythmias and potentially a heart attack in patients with severe coronary disease.”
In addition, continuous use or misuse of pre-workout supplements, especially those with certain ingredients, may have unknown long-term effects on health, including kidney damage, high blood pressure, or disrupted sleep patterns.
Here are our dietitian's top picks:
Up & Go Choc Ice. Handful dried apricots. Banana smoothie. Slice of toast with peanut butter and honey.