Cuándo beber antes del entrenamiento

If you regularly get a pump in before work or love post-work training sessions, pre-workout can help you meet your fitness goals. Most pre-workout formulas contain caffeine and other dietary supplements. However, because of the high caffeine levels, many wonder if it’s worth taking to improve athletic performance. No matter how you feel about pre-workout, its effects are proven when taken at the right time.

What is Pre-Workout?

Pre-workout is a dietary supplement that many people take to improve energy levels and exercise performance during intense workouts. This supplement is typically taken 30-60 minutes before your workout. They can improve performance by raising energy levels, increasing blood flow, and improving focus.

How Does Pre-Workout Work?

Pre-workout boosts focus and energy levels through use of vitamins, minerals, and supplements such as caffeine, beta alanine, and creatine. It can enhance your workout so you can push yourself harder, work out longer, and increase muscle mass and muscle growth.

Key Ingredients and Their Effects

These common ingredients found in pre-workout supplements provide different benefits, including boosting energy and improving muscle strength over time. While most people can take a pre-workout supplement with no adverse effects, these supplements affect everyone’s body differently. If you notice any side effects, try a new pre-workout or switch to a natural supplement for an energy boost before your workout.

Caffeine: Caffeine boosts alertness and energy, which can lead to better stamina and faster reaction times. 

Creatine: Creatine supports muscle recovery and strength, making it easier to lift heavier or perform at a higher level, helping you increase muscle mass and make the most out of each workout session.

Beta Alanine: Beta alanine prevents muscle fatigue by reducing and regulating lactic acid in muscles. This delays the onset of muscle soreness and reduces fatigue, allowing for longer and more intense workouts.

Branched-Chain Amino Acids (BCAAs): The three main BCAAs—leucine, isoleucine, and valine—are essential amino acids that play a crucial role in muscle protein synthesis and energy production. Taking BCAAs before a workout helps delay muscle fatigue by supplying additional energy directly to the muscles, allowing for longer, more intense exercise. They also reduce muscle soreness by decreasing the breakdown of muscle tissue, aiding recovery, and minimizing post-workout muscle damage.

Benefits of Taking Pre-Workout

Enhanced Energy Levels

Because pre-workout formulas include caffeine and other supplements that improve blood flow in your blood vessels and regulate muscle fatigue, you’ll likely notice increased energy levels when taking pre-workout. This makes it the perfect supplement to take early in the morning or before high-intensity exercise.

Improved Performance

Using a pre-workout supplement can enhance athletic performance by supplying your body with nutrients and energy-boosting compounds right before physical exertion. Pre-workouts typically contain ingredients like caffeine, beta-alanine, and creatine, which help improve endurance, strength, and power. Together, these ingredients can help improve muscle gain, prevent muscle breakdown, and allow you to work out harder and longer.

Increased Focus

Pre-workout supplements can also improve mental focus, which is essential for getting the most out of your exercise routine. Ingredients like caffeine, tyrosine, and other nootropics can help sharpen concentration and mental clarity, allowing you to stay engaged and avoid distractions during workouts. This enhanced focus not only improves mind-muscle connection by enabling more effective movements, but can also help you stay motivated throughout the session. By reducing mental fatigue and boosting alertness, pre-workouts can support a more consistent and disciplined workout, ultimately leading to better results.

When Should You Take Pre-Workout?

It’s generally recommended to take pre-workout supplements 30-60 minutes before starting your exercise routine, although you should follow the directions included on your pre-workout. This window gives your body enough time to absorb the key ingredients, like caffeine and amino acids, so they can start working effectively once you begin exercising. Caffeine typically reaches peak levels in your bloodstream about 45-60 minutes after it is ingested.

Timing your pre-workout this way helps ensure optimal energy levels, increased endurance, and enhanced focus as you hit your peak performance. Taking it too early or too late can lead to diminished effects or the risk of crashing mid-workout, so finding the right timing is essential for getting the most out of your session.

Other Factors

Several factors can affect the ideal time to take your pre-workout, including your metabolism, workout intensity, and specific pre-workout ingredients. Those with faster metabolisms might feel the effects more quickly, so taking pre-workout 15-20 minutes before exercise may be better. Additionally, caffeine sensitivity or the presence of slower-acting ingredients, like creatine, could influence when you feel the full effects, which may vary between individuals.

It’s also worth considering the workout type, as high-intensity sessions might benefit from a shorter window for a stronger energy spike, while longer workouts might require staggered intake to sustain energy throughout.

What is the Best Time to Drink Pre-Workout?

The best time to drink pre-workout is 30-60 minutes before your workout. Aside from that, our advice is to avoid taking it right before bed. Taking it too late at night can prevent you from getting a good night’s sleep.

Side Effects of Pre-Workout Supplements

Pre-workout supplements can be effective for boosting performance, but they may come with side effects, particularly if taken in excess. Common issues include jitters, anxiety, dehydration, and digestive discomfort. Understanding potential side effects can help you use pre-workout supplements more safely and effectively.

Potential Jitters and Anxiety

While the extra energy boost pre-workout offers is great, jitters and anxiety are not. High doses of caffeine or other stimulants can sometimes lead to these side effects, especially in those sensitive to stimulants. If you’re sensitive to stimulants consider lower-caffeine options, such as a cup of coffee, or gradually reduce your dosage to find a comfortable balance. Make sure to find the right sources of caffeine if you’re switching from pre-workout. Keep in mind that if you replace pre-workout with an energy drink, you may face a similar problem. Many energy drinks contain 300 milligrams of caffeine, the same as three cups of coffee!

Risks of Dehydration

Some pre-workout ingredients, like caffeine, can have diuretic effects, increasing the risk of dehydration during intense exercise. Drink plenty of water before and during workouts to help offset this risk and support endurance and muscle function. It’s especially important to drink extra water if your workout is long or high-intensity. This will help you stay hydrated and have enough energy during exercise.

Other Potential Side Effects

While most adults can safely ingest up to 300 milligrams of caffeine per day, you should consider the safety implications of using a pre-workout if you have a caffeine sensitivity, high blood pressure, or heart issues. If you struggle with any of these health conditions, you may be at risk for additional side effects, such as heart palpitations. We always recommend following your healthcare provider’s medical advice before adding a new supplement to your routine.

How to Choose a Quality Pre-Workout Product

Now that you know the basics about pre-workout, you’ll want to make sure you find a high-quality pre-workout that meets your needs.

What to Look For On Labels: Avoiding Fillers and Unnecessary Ingredients

When choosing a pre-workout, it’s essential to look for a formula free from unnecessary fillers, artificial additives, and overly complex ingredient lists. Many supplements on the market contain artificial colors, sweeteners, or “proprietary blends” that lack transparency and may add little value to your workout.

Focus on products with clear labeling and high-quality, evidence-backed active ingredients like caffeine, beta-alanine, and BCAAs, which are proven to support performance, endurance, and focus. Ensure the label clearly breaks down their specific dosages. Seek certifications or third-party testing to guarantee quality and safety and avoid pre-workouts with extra sugars or stimulants that may lead to energy crashes or jittery side effects. By choosing a cleaner formula with minimal additives, you can maximize the benefits while reducing the risk of unwanted side effects, ensuring a safer and more effective boost for your workouts.

Different Forms of Pre-Workout

Pre-workouts come in various forms to suit different preferences, including powders, ready-to-drink (RTD) options, and food-based alternatives. Each form has unique benefits, from convenience to customizable dosing. Choosing the right type depends on your personal needs, lifestyle, and how quickly you want the pre-workout to take effect.

Powder Form

Powdered pre-workouts offer flexibility in dosing and often contain a wider variety of ingredients compared to other forms. They’re easily mixed with water and allow you to adjust the serving size based on your desired intensity. Powders are ideal for those who want a customizable and cost-effective option. We don’t recommend dry scooping, or taking it straight from the container without adding water. This can cause issues with your digestive system.

Ready-to-Drink (RTD) Options

Ready-to-drink (RTD) pre-workouts are convenient and portable, offering a quick solution for those on the go. With no mixing required, they’re perfect for quick use before workouts, though they may come at a slightly higher cost per serving. RTD options also provide consistent dosing, eliminating guesswork on ingredient amounts.

Food-Based Pre-Workout Alternatives

If you struggle with health conditions or don’t like how all of the additional ingredients in a pre-workout make you feel, opt for a more natural choice. Instead of a pre-workout drink, choose a pre-workout meal or snack.

Food-based pre-workout options, like bananas, oatmeal, or a small protein shake provide natural energy and nutrients without artificial additives. These alternatives offer a gentler energy boost and are often easier on the stomach, especially for sensitive individuals. Ideal for those looking for a whole-food approach, they support sustained energy and avoid potential side effects from stimulants.