Pre-workout supplements are extremely popular in the sports nutrition industry. The vast majority of people that are serious about training use some form of pre-workout. Not to mention, there are hundreds, if not thousands, of pre-workouts to choose from. A good pre-workout supplement increases energy, focus, endurance, and power, so it’s no surprise that pre-workouts are so attractive.
Some gym-goers rely so heavily on pre-workout that they won’t even train if they don’t take pre-workout. Despite the fancy marketing claims and social media ads, pre-workout supplements aren’t essential. And it may not be a good idea to take a pre-workout every time you step foot in the gym.
So how much pre-workout should you take?
In this article, we will explore that question in-depth and provide you with some things to watch out for when buying pre-workouts.
Table of Contents
How Much Pre-Workout Should I Take?
The answer to this question depends on the person and pre-workout formula. Most people should only take 1 serving of pre-workout a day. It’s important to note that the serving size varies drastically between pre-workouts and is determined by the amount of active and inactive ingredients. Active ingredients refer to the ingredients that yield an effect, whereas inactive ingredients refer to the ones that are added for flavor, consistency, mixability, and color.
Some of the most common active pre-workout ingredients include caffeine, citrulline, beta-alanine, betaine, tyrosine, alpha-GPC, creatine, and branched-chain amino acids. Instead of determining how much pre-workout you should take based on the serving size, it’s better to review the doses of each individual ingredient.
For example, two pre-workouts may contain 300 milligrams of caffeine each, but the serving size of pre-workout A is 20 grams, and the serving size of pre-workout B is only 5 grams. On the other hand, you could have two pre-workouts with the same serving size, such as 15 grams, but one contains 400 milligrams of caffeine, whereas the other only contains 200 milligrams.
Because each pre-workout supplement is different, there is no single amount to use as a guideline for daily pre-workout intake. It’s better to determine how much of a pre-workout to use based on the dose of specific ingredients that are in one serving rather than the entire serving size. Arguably, the most important ingredient to consider is caffeine because it has the highest potential for side effects.
Fortunately, there are recommendations for how much caffeine to consume per day, which helps determine how much pre-workout you should take.
How Much Caffeine Can I Consume Per Day?
The amount of caffeine you can consume daily depends on your age and weight. For those between the ages of 12 and 18 years old, the highest recommended dose of caffeine is 100 milligrams, equivalent to about 2 sodas or 1 cup of coffee.[1] For adults, the FDA suggests that 400 milligrams of caffeine per day is safe.[2] Most pre-workouts, especially those with stimulants, state on the label that you must be 18 years or older to use that supplement.
The optimal amount of caffeine for athletic performance also depends on your body weight. According to the literature, ingesting anywhere from 3 milligrams to 6 milligrams per kilogram of body weight is ideal for athletic performance.[3] Furthermore, ingesting more than 6 milligrams per kilogram provides no additional benefits and increases the likelihood of side effects.
If you weigh 200lbs (~90kg), ingesting anywhere from ~270-540 milligrams of caffeine is considered safe and effective. With that said, some people metabolize caffeine much slower or faster than others. It’s a good idea to start with a low dose and only increase as needed. Remember that you can and will build a tolerance to caffeine. In other words, if you always ingest 200 milligrams of caffeine, it will eventually lose its effect, and you will have to take more.
Is it Okay to Double Scoop Pre-Workout?
Taking two servings of a pre-workout supplement or “double scooping” is not recommended, especially for stimulant-based pre-workouts. However, if one full serving of a pre-workout is achieved by using two scoops, that is fine. The serving size is specified on the ingredient label of every pre-workout supplement. Read the label carefully.
Regardless of the suggested serving size of the pre-workout, you should always monitor your daily caffeine intake and never exceed the upper caffeine limit based on your age or body weight.
Additionally, if you train early in the morning and after work, it’s a good idea to take a stimulant-based pre-workout before the first workout and use a non-stimulant pre-workout for the second workout. Since caffeine has a relatively long half-life, a good cut-off for most people is 2-3 pm or at least 6 hours before you normally go to sleep.
How Much Pre-Workout Should I Take for the First Time?
If it’s your first time taking pre-workout, you shouldn’t exceed 200 mg of caffeine. Taking half of a serving is often recommended to assess your tolerance. Not to mention, there are other ingredients besides caffeine that may affect you, such as beta-alanine, which can cause pins and needles or a tingling sensation with a high enough dose.
If you feel good consuming half a serving, stick with that for a while. Using a gradual approach will give you more servings and help you save money. Anytime you switch to a different pre-workout, begin by taking half a serving, even if you’ve been taking other pre-workouts for an extended period of time.
Can I Take a Pre-Workout Twice a Day?
Taking a pre-workout supplement twice a day is usually fine, but it depends on the ingredients in the pre-workout. Taking it twice a day is not recommended if it’s a stimulant-based pre-workout.
However, it may be fine if you take half a serving at each time because it equals a full serving at the end of the day. Another option is to take a stimulant-based pre-workout at the beginning of the day and a non-stimulant pre-workout later on in the day.
For more details, check out our post on taking pre-workout twice a day.
Final Thoughts
Although many pre-workout supplements use similar ingredients and promise similar benefits, they are all different, so it’s impossible to explicitly recommend how much pre-workout to take. Irrespective of what pre-workout you are using, always check the caffeine content to ensure it doesn’t exceed 400 milligrams for healthy adults or 100 milligrams for teenagers.
If you’re new to taking pre-workout supplements or trying out a different pre-workout, start with half a serving to determine how you respond. Then, you can gradually increase to the full serving from there. It’s not a good idea to take more than the recommended dose. It’s also not recommended to take a stimulant-based pre-workout twice a day unless you cut the serving in half.
Pre-workout supplements are typically a safe and effective way to boost your energy, performance, and focus. However, they can be abused just like anything else. Make sure you’re buying from a reputable supplement company, and always look at the supplement facts panel before purchasing.
The best pre-workout supplement will have a fully transparent label, contain no gray-area or banned ingredients, and use efficacious doses of ingredients. Lastly, mix your pre-workout with adequate water (6-8 ounces) and consume it 20-30 minutes before your gym session.
References
- American Academy of Child and Adolescent Psychiatry. Accessed Oct. 2022. “Caffeine and Children.” https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Caffeine_and_Children-131.aspx#:~:text=At%20this%20time%2C%20pediatricians%20advise,those%2012%2D18%20years%20old
- U.S. Food & Drug Administration. Accessed Oct. 2022. “Spilling the Beans: How Much Caffeine is too much?” https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
- Pickering, C. and Kiely, J. 2018. “Are the Current Guidelines on Caffeine Use in Sport Optimal for Everyone? Inter-individual Variation in Caffeine Ergogenicity, and a Move Towards Personalised Sports Nutrition.” Sports Medicine, vol. 48(1):7-16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5752738/
