Regardless of whether fitness has been a part of your lifestyle for a long time or you're just getting started ... we're all familiar with pre-workouts.
If you're wondering when to take pre-workout for maximum energy and performance, the short answer is 30–60 minutes before training. But timing depends on ingredients, caffeine tolerance, and when you train. Here’s exactly how to time it right.
In This Article:
- What is Pre-Workout
- What is in Pre-Workout?
- When To Take a Pre-Workout?
- When Should I Take Non-Stimulant Pre-Workouts?
- How To Take Pre-Workout
- How Long Does Pre-Workout Last?
- Best Time to Take Pre-Workout
- The Benefits of Pre-Workout
- How to Choose a Pre-Workout Supplement
- Frequently Asked Questions
What is Pre-Workout
Pre-workout is a supplement specially formulated to help support workout performance.
It typically comes in the form of a powder that you mix with water, but you can also find it in various other forms, such as capsules, ready-to-drink beverages, or even gummies.
The primary goal of pre-workout is to provide you with a surge of energy, mental alertness, and improved endurance to help you get the most out of your training session. Many people also pair pre-workouts with a protein formula to ensure they’re fueling both energy and muscle recovery at the same time.
What is in Pre-Workout?
You may have wondered what to look for in a pre-workout. After all, not all formulas are created equal. The best pre-workouts are packed with ingredients designed to maximize energy, endurance, and performance. Here’s what you’ll find in many top formulas:
Caffeine
The go-to stimulant for increasing energy, focus, and metabolism so you can train harder.
Beta-Alanine
Helps buffer acid buildup in muscles, delaying fatigue so you can push past limits.
Creatine
Fuels muscle power and strength, making it a must for high-intensity workouts.
Citrulline
Supports nitric oxide production to improve blood flow, endurance, and muscle pumps.
Electrolytes
Essential minerals that keep muscles firing and hydration levels in check.
BCAAs
Supports muscle recovery and helps prevent breakdown during intense training.
Some pre-workouts have added sugars for a quick energy boost, while others keep it zero-calorie. The right formula depends on your goals. But no matter what, a solid pre-workout should help you show up stronger and train harder every time.
When To Take Pre-Workout?
As I mentioned earlier, you'll find that most pre-workouts should be taken 30-60 minutes before your workout.
The reason for this may or may not be obvious to you: when to drink pre-workout is important because it gives caffeine and other ingredients time to kick in, ensuring you get the full benefits of energy, focus, and endurance during your workout.
That's right; the main active ingredient in most pre-workouts is caffeine. This caffeine can come in several different forms, too, including caffeine anhydrous, natural caffeine (usually from coffee or green tea), dicaffeine malate, and several others. You can also find natural caffeine energy drink options, making them a convenient alternative for quick pre-workout energy.
So, the real reason why most pre-workouts recommend 30-60 minutes is because that's roughly how long it takes for caffeine to be fully absorbed and the pre-workout to kick in. Studies have shown that 99% of caffeine is actually absorbed within 45 minutes of ingestion (1).
Ingredient Timing Breakdown
Caffeine: Peaks around 30–60 minutes after ingestion.
Beta-Alanine: Works through consistent daily dosing, not acute timing.
Citrulline: Best taken 30–60 minutes before training to support blood flow and pumps.
Creatine: Timing is less important than daily consistency.
Now, this isn't the only thing you should consider when it comes to the timing of your pre-workout ... but to get the full performance benefits of caffeine, this is a great recommendation overall.
For instance, some pre-workouts don't even have caffeine in them! Here's what you should consider in that case...
When Should I Take Non-Stimulant Pre-Workouts?
Non-stimulant pre-workouts can follow the same 30 to 60-minute timing window. Ingredients like citrulline support blood flow acutely, while beta-alanine works through consistent daily dosing.
While there have been a limited number of studies on the timing of beta-alanine supplementation ... current research suggests that the timing is nowhere near as relevant as the dose and consistency of doses (2).
Now, by no means am I suggesting that you take caffeine-free pre-workouts at some random time throughout the day. I'm simply trying to address the question: 'How long does pre-workout take to kick in?' To answer that, it's important to recognize that caffeine is the primary ingredient influencing the timing of a pre-workout.
My official recommendation would actually be to take non-stimulant pre-workouts at the same time you would take a stimulant-based pre-workout. That's because there will still be ingredients that you can make best use of around your workouts, such as vasodilators that can help increase your blood flow.
Factors That Affect When to Take Pre-Workout
- Caffeine tolerance
- Body weight and metabolism
- Whether you’ve eaten recently
- Time of day you train
- Individual preference
How To Take Pre-Workout
Taking a pre-workout is pretty simple, but it also depends on the type of pre-workout. Most pre-workouts come in a powder form with a scoop to account for 1 serving. With these pre-workouts, all you have to do is mix them with 8-12oz of water, then drink it!
There are other pre-workouts that come as ready-to-drink beverages and even some that come in capsules or as gummies.
With those, there will also be a recommended serving size. With any new pre-workout you start, though, I always have a few recommendations...
Before You Take Your Pre-Workout...
If it's your first time taking pre-workout or a new pre-workout ... I always recommend starting with a half-serving. In fact, most pre-workout supplements will have similar instructions on the label.
This is mainly to assess your tolerance to the amount of caffeine in the pre-workout. So with non-stimulant pre-workouts, you may not have to worry about this as much.
If you're somebody who drinks a lot of caffeine, you may have no issue. On the other hand, if you're somebody who doesn't drink much caffeine ... use caution. If you're not used to having that much caffeine at once, you can end up feeling jittery. That's why starting with a half serving is always a good rule of thumb.
If a half serving feels like enough ... you can keep it there or increase it to a full serving over time. Whatever you do, do not go past one serving! This may go without saying, too, but don’t add in any other caffeine sources close to when you take your pre-workout.
If you aren’t getting the same kick you used to get with your favorite pre-workout, you may want to try something else. This could also be an indication that you need to taper back your caffeine intake for a while to reduce your tolerance.
How Long Does Pre-Workout Last?
After discussing how long it takes for pre-workout to kick in, you’ve now established when you’re going to take your pre-workout and how much you’re going to take, but one question remains: How long does pre-workout last?
The answer is, it depends. It depends on a lot of different environmental and physiological factors. For caffeine to be considered completely clear of your blood plasma, it can take anywhere between 1.5 to 9.5 hours (1).
On the other hand, there are some ingredients like creatine monohydrate that can have effects that linger much longer than that.
Generally speaking, though, the “feeling” you get from pre-workout comes from caffeine and stimulants. You’ll feel the effects of pre-workout a few hours after your workout. So if you’re somebody who trains late at night, you may want to consider taking your pre-workout earlier than normal so you’re not awake all night!
Best Time to Take Pre-Workout
Timing matters when it comes to getting the most out of your pre-workout. For most people, taking it 30 minutes before training gives the ingredients time to kick in so you can hit the gym ready to go.
Caffeine’s effects can last 4–6 hours, so if you train later in the day, you may want to go with a stim-free formula to avoid messing with your sleep.
The Benefits of Pre-Workout
1) Enhanced Energy Levels
Pre-workouts provide an energizing boost, helping you power through tough workouts and early-morning exercise sessions. A lot of people love them for the jolt and extra motivation they provide for your workouts.
2) Increased Focus
Quite a few pre-workouts come loaded with nootropics for cognitive function, enhanced mental clarity, and improved concentration during your workouts.
3) Improved Endurance
Ingredients like beta-alanine can help solve muscle fatigue, allowing you to perform better and push your limits.
4) Strength & Explosiveness
Some pre-workouts even have creatine in them, which can help replenish short-burst energy to help with strength and explosiveness.
How to Choose a Pre-Workout Supplement
With so many pre-workout options out there, finding the right one can feel overwhelming. The key is knowing what you need to perform at your best.
Start by looking at the ingredients—do you want a high-stim formula packed with caffeine for energy and focus or a stim-free option for late-night training? Are you looking for added creatine to build muscle, or do you want a formula that keeps it simple?
It might take some trial and error to find the right taste and consistency, but what matters most is how it fuels your performance.
If you want to switch up your pre-workout or start a pre-workout, we have awesome options for you! At 1st Phorm, we place a huge emphasis on creating the best possible products to help you get the results you’re after.
Our pre-workouts are no exception. We have everything from full-spectrum pre-workouts like Project-1 to non-stimulant, performance-based pre-workouts like AlphaSurge Pump Shot.
I know there can be a lot to consider when it comes to pre-workouts. If you have any additional questions or need any help in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
Frequently Asked Questions: When to Take Pre-Workout
How long does pre-workout take to kick in?
Most stimulant-based pre-workouts take 30–60 minutes to fully kick in. This is typically due to caffeine.
How long does it take for pre-workout to kick in on an empty stomach?
It may kick in slightly faster, sometimes within 20–30 minutes.
When is the best time to take pre-workout?
Generally, 30–45 minutes before your workout is the best time to take pre-workout and is what's most commonly recommended.
When to take creatine and pre-workout together?
Creatine can be taken daily regardless of timing, but pairing it with pre-workout before training is convenient.
When to take pre-workout before the gym if you train at night?
Consider taking it earlier in the day or using a stimulant-free option if you train close to bedtime.
References:
(1) Institute of Medicine Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. National Academies Press. 2001.
(2) Naderi A, et al. Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. Journal of Exercise Nutrition and Biochemistry. 2016;20(4):1-12.
