{"id":208595,"date":"2025-12-28T22:25:14","date_gmt":"2025-12-28T22:25:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/208595\/"},"modified":"2025-12-28T22:25:14","modified_gmt":"2025-12-28T22:25:14","slug":"fitness-experts-reveal-the-best-time-to-take-pre-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/208595\/","title":{"rendered":"Fitness Experts Reveal the Best Time to Take Pre-Workout"},"content":{"rendered":"

Whether you\u2019re trying to lose weight<\/a>, increase your energy, or stay mobile and pain-free as you get older, maintaining a consistent exercise routine is key. But suppose you want to get even more out of your workout and build muscle and strength, or say you\u2019ve decided to train for a triathlon. In these cases, taking a pre-workout supplement may be helpful. So, when is the best time to take pre-workout?<\/p>\n

Meet the experts: Jordan Hill, R.D., C.S.S.D.<\/a>, a registered dietitian and sports dietetics specialist at Live It Up; Nicolle Cucco, M.S., R.D., C.P.T.<\/a>, a registered dietitian and personal trainer at the fitness app Muscle Booster<\/a>.<\/p>\n

It\u2019s important to note that pre-workout is considered a supplement, and it may not be for everyone. Always consult your physician before adding it to your routine. Here, dietitians and fitness experts explain when to take pre-workout, who should not take it, plus what ingredients you\u2019ll find in the supplement.<\/p>\n

What is in pre-workout?<\/p>\n

\u201cThere are several different pre-workout supplements, many with various ingredients,\u201d says Jordan Hill, R.D., C.S.S.D.<\/a>, a registered dietitian and sports dietetics specialist at Live It Up. Still, most will contain one or more of the following: caffeine, creatine, beta-alanine, and branched-chain amino acids (BCAAs). <\/p>\n

\u201cCaffeine<\/a> is the main stimulant in pre-workout, meant to boost energy, focus, and endurance. Creatine<\/a> is often included for its ability to help muscles produce energy for intense, short bursts, which boosts power and strength,\u201d explains Nicolle Cucco, M.S., R.D., C.P.T.<\/a>, a registered dietitian and personal trainer at the fitness app Muscle Booster<\/a>. \u201cBeta-alanine is an amino acid that helps to buffer acid build-up in muscles, reducing fatigue and improving endurance.\u201d Finally, Cucco notes that BCAAs may help with muscle recovery and prevent soreness.<\/p>\n

When is the best time to take pre-workout?<\/p>\n

The best time to take a pre-workout supplement is anywhere from 20 to 60 minutes before you plan to start exercising, according to our experts. \u201cThis gives your body enough time to absorb the ingredients and for them to become effective,\u201d explains Cucco. \u201cThis is also the ideal timeframe for the caffeine component to take effect.\u201d According to The International Society of Sports Nutrition<\/a>, the most commonly used timing for caffeine supplementation is 60 minutes before your workout if you\u2019re looking to enhance your exercise performance.<\/p>\n

\u201cPre-workout supplements don\u2019t need to be taken with food, but in general, it\u2019s recommended to eat carbohydrates as an energy source before workouts,\u201d adds Hill. Enjoying a snack such as a banana with peanut butter or Greek yogurt<\/a> with berries around the same time as you take your pre-workout may provide an additional boost.<\/p>\n

While this pre-exercise window is ideal for taking a pre-workout, you may want to steer clear if you work out in the evening or at night. \u201cIt\u2019s best to avoid taking pre-workout late in the day or at night as the caffeine component may cause sleep disruption,\u201d Cucco says. This is especially true if you\u2019ve already had caffeine and will exceed 400 milligrams for the day with your supplement, adds Hill. \u201cNow, for caffeine-free pre-workout supplements, there are no time constraints on when you can take them,\u201d she says.<\/p>\n

Who should (and shouldn\u2019t) take pre-workout?<\/p>\n

If you\u2019ve never considered taking a pre-workout supplement before, you may think they are only for advanced or intense exercisers. And yes, those people do benefit, but they aren\u2019t the only ones. \u201cPre-workout is great for when you\u2019re pushing the limits in terms of volume, training hard, doing intense weightlifting<\/a>, or just struggling with motivation and energy levels,\u201d Cucco says. According to a 2025 review in the Journal of Cardiovascular Development and Disease<\/a>, multi-ingredient pre-workout supplements may offer benefits such as increased energy, focus, endurance, and strength during exercise, plus may positively impact blood pressure, triglycerides, and LDL \u201cbad\u201d cholesterol levels\u2014though the researchers note that more studies are needed to confirm these perks. <\/p>\n

\u201cBeginners and those new to fitness can also benefit from taking pre-workout,\u201d says Cucco. \u201cHowever, I would advise starting with a smaller serving than recommended to assess tolerance. If you\u2019re starting out, focus on building a solid foundation first before relying on supplements.\u201d<\/p>\n

Some folks should likely avoid taking pre-workout altogether. Hill and Cucco say these include people with underlying medical conditions, those sensitive to caffeine, athletes subject to drug testing, those who are pregnant or breastfeeding, people who are taking certain medications (especially stimulants), or those who experience symptoms like rapid heart rate, headaches, or GI issues. And even if you don\u2019t fall into one of these categories, you should speak with a healthcare provider before starting any new supplement.<\/p>\n

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider. <\/p>\n

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