Pre-workouts are in trend these days, as they are an absolute way of taking your fitness sessions to an ultimate level. They are specifically designed to boost your energy and improve your focus; hence they are quite popular among gym enthusiasts these days. They can help you achieve every fitness goal as it improves alertness, sharpens focus, increases pain endurance, enhances metabolism, and, most importantly, brings you incredible energy.
Therefore, pre-workouts are a must for all! But, that at all doesn’t mean that you start overdoing them! If you are already taking pre-workouts or are looking forward to taking them anytime soon, it’s vital to understand the right intake and how much pre-workout is too much.
Fortunately, you are at the very right place as here we have discussed in detail the right proportion of pre-workout intake. So people sit back, relax, and keep scrolling down!
How much Pre-workout should you take?
No matter what pre-workout you choose, it’s incredibly crucial only to take it in the appropriate quantity. Thus, they aren’t a concern if you don’t have any particular allergies or sensitivity to them. If you are using pre-workouts for the very first time, you may use a single scoop only, and trust me, you will be amazed by the incredible results. However, for regular users, it may be taken up to 2 scoops per serving. Even a little above that is a big No!
Excessive intake of pre-workout regularly may end up building tolerance in your body. If you use pre-workouts, usually, they may become ineffective in a short period. If that happens, you will also be required to take in extra pre-workout, as the same quantity would no longer be able to provide you with the same energy levels. Hence you should go precisely according to what your pre-workout label recommends and mix it accordingly with the appropriate volume of water. You must not exceed the daily recommended requirement of any particular ingredient in your pre-workout, as it may lead to drastic side effects.
Common Pre-workout Ingredients and their recommended daily intake
Caffeine
Caffeine is an extremely popular ingredient in most Pre-workouts. The daily recommended intake of caffeine ranges from 150mg-400mg and varies from person to person. It must be comprehended that this intake is to be covered in the entire day and not just in your pre-workouts. So if you like having coffee or similar caffeinated drinks in the morning or evening, you should prefer a pre-workout with minimal dosage.
Most pre-workouts have a moderate proportion of caffeine, thus as long as you are following the instructions, there isn’t anything to be worried about. Yet there are certain hyper-boost pre-workouts with a higher dosage, for which you must be careful.
Citrulline Malate
Citrulline Malate works effectively to increase the rate of aerobic energy respiration in the body, and improve protein synthesis. If you wish to use Citrulline Malate for better workouts, you will able to able to observe its effects just after using 3.0 g per day. However, for optimal results, you may go up to 8.0g per day. You may also calculate your required dosage at 40mg/kg. Exceeding the recommended intake may cause harmful side-effects, such as issues with blood pressure.
Beta-Alanine
Beta-alanine is the primary source of increased power output and muscle growth; thus, your pre-workout must contain it in ample proportions. Many individuals prefer to start with 2.0g of beta-alanine per day. You may also calculate your daily dosage of beta-alanine according to your body weight at 16mg/kg.
Creatine
Creatine is a chemical that’s also produced by our bodies naturally and regulates energy production in the brain and muscle cells. The most appropriate way of taking Creatine in pre-workout is to keep on changing its doses regularly. During the loading period, you may choose according to 0.3g /kg of bodyweight. Later it’s recommended to maintain a daily dose of 3-5gfor optimal Creatine levels.
What might happen if you take too much of your pre-workout?
Irresponsible and excessive usage of anything brings devastating effects, and doubtlessly in the case of pre-workouts, it’s no different. Exceeding the limit (especially if abused) may give you a boost an additional boost for a temporary period. Still, it certainly brings awful side-effects in both the short and long term. Therefore, if you take too much of your pre-workout, you may experience:
Jittery Feeling and Insomnia
Taking too much of pre-workouts that are especially rich in caffeine may cause uneasiness right in the morning, or if you work late at night, it may disturb your sleep cycle.
Dehydration and Headaches
Components such as Arginine, Citrulline malate, or beta-alanine, when taken in excess, may cause expansion of blood vessels in your body, including your head. This expansion of blood vessels, along with dehydration, leads to regular headaches.
High Blood Pressure
All stimulants increase blood pressure; thus, if you take a pre-workout in excess regularly, you’d face issues regarding blood pressure.
Stomach Upsets, Vomiting, and intoxication
Although it’s very rare, if you take several scoops of pre-workout at once, you will have some serious digestive issues. Not just that, certain stimulants may intoxicate your body, and eventually result in devastating effects.
