Pre-workout supplements are a new fad especially in the gymming and sporting community. Used mainly for an energy boost, the supplements are usually pretty effective at doing just that. However, what happens when you accidentally take too much? Is there any way to flush the supplements out of your system and if so, how? Well, look no further, we have all the information you need to get off your energy high. But before we dive in, we have to mention that moderation is always key. Whether it’s your exercise regime and intensity of training or if it’s taking supplements, you have to know when to stop because if you overdo it there is a plethora of risk involved that will harm your body in the long run. Here are all the things you need to know.
What are the ingredients you’re taking in with your pre-workout
The tricky thing about pre-workout is that for most of the part pre-workouts have different formulas. And different formulas mean different ingredients that have different effects and for different durations. This might sound a bit concerning but don’t worry too much. If you’ve been smart and have done prior research about the ingredients before taking the supplement you’ll have a basic idea of what to expect.
The most common pre-workout ingredients include Caffeine, Beta-Alanine, and Carnitine.
Caffeine stays in your system for a good five hours. However, the effects of caffeine don’t necessarily last long. In fact, the energy boost you get from caffeine only lasts anywhere between 60 to 90 minutes. Beta-Alanine also has a 45-minute lasting effect as well. The only ingredient we aren’t completely certain about is Carnitine and how long it lasts since it is also produced naturally in your body. However, whatever little research has shown us that it’ll stay in your system for no longer than an hour. As a whole, most pre-workout lasts in your system for no longer than 2 hours at best.
However, these are very general outlines. Bodies respond to ingredients in a different way and a lot of other factors come into consideration including how much of the supplements you took.
What are the side effects of taking too much pre-workout
There are three basic tell-tale signs that your pre-workout is working and those are:
- Increased mental focus
- An energy boost/ adrenaline rush
- Your skin begins to tingle
There are also tell-tale signs that perhaps you took too much of the supplement and those include:
- Your skin tingling for more than an hour
- Chest pain
- High blood pressure
What do I do to flush the pre-workout out of my system?
Since pre-workout usually doesn’t last more than 2 hours at most, we would suggest waiting it out for the effects to wear out. However, if you feel that you can’t wait it out some tips include eating greasy or fried food. The greasy food works in a similar way as it would if you’re trying to get over your hangover. Another option is to drink upon loads of water and urinate it out. Some may even suggest (even though it’s not something we suggest) is trying to throw it up. However, if nothing seems to work and you start feeling sicker as time goes on consult with a doctor. And avoid going to the gym because an overdose of pre-workout combined with exercise will only cause your heart rate to increase which can potentially be dangerous.
What are alternates to pre-workout supplements?
If you’ve had an overdose of pre-workout scare and have washed your hands off of them, you’ll probably be looking for alternates to maintain your endurance and energy levels. It may come as a surprise but there was a “pre-workout era” where there were some natural and completely safe ways to ensure you had high energy for your exercise regime. Shocking, right? Gym instructors, especially those who aren’t too pro-pre-workout have pitched in with the following suggestions:
- Maintain a healthy sleep cycle to ensure you’re fresh
- Stretch daily to ensure muscle activity beyond just the gym
- Stay hydrated
- Avoid junk food, it only makes you gain weight and makes you lazy
- Maintain a healthy diet, the right nutrition gives you all the energy you need
What if I don’t want to quit taking pre-workout but also want to be safe?
If you still feel that the natural energy boosts won’t help you out as much as your pre-workout supplements and want to continue to take them, we don’t blame you. And the good news is that you can continue to take pre-workout as long as you do so safely and doing so isn’t difficult at all. Here are some tips to follow:
- Make sure you only take as much of the supplement as has been recommended. There is a reason why there is a recommended dose, it’s been tried and tested to avoid potential risks of overdosing.
- Pace it out. You don’t have to religiously take the supplements before every single workout. In fact, taking it regularly can lead to an addiction. Take days off from taking the supplement.
- Don’t mix it with extra caffeine like coffee or energy drinks. Too much caffeine doesn’t help boost your endurance.
- If you feel like the recommended dose just isn’t doing it for you, consult your trainer. They’ll be able to guide you better.
Like we mentioned above, moderation is always important. We often find ourselves pushing ourselves as far as we can go and in order to achieve that goal we end up making not so smart decisions for our body. This is especially the case in matters such as pre-workout supplements. Most of us are drawn in by the flashy advertising and don’t pay attention to what exactly our bodies are consuming and end up harming ourselves in the long run. So make it a rule of thumb, always be careful and do your research!