How Much Pre-Workout Should I Take? (Based On Research)

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Pre-workout supplements have become increasingly popular in recent years, as more and more people look for ways to boost their energy, endurance, and performance in the gym. But with so many different pre-workout products on the market, it can be difficult to know how much you should take to get the best results. In this article, we’ll discuss how much pre-workout you should take to achieve your fitness goals and optimize your workout performance.

How Much Pre-Workout Should I Take?

One of the most important factors to consider when determining how much pre-workout to take is your body weight. Generally speaking, the heavier you are, the more pre-workout you’ll need to achieve the desired effects. Stimulants such as caffeine are the key factor here.

Another important factor to consider when determining how much pre-workout to take is the intensity of your workout.

If you’re planning on doing a high-intensity workout, such as a heavy lifting session or sprints and short-distance runs, you’ll likely need a higher dose of pre-workout to elevate your focus and get you in the zone.

Conversely, if you’re committing to a light workout session such as cardio or yoga, then only a minimal amount of pre-workout is needed to energize you and get you through the session.

How Much Caffeine Should I Take?

Another question that is common amongst people who are new to pre-workout drinks in general.

Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3–6 mg/kg body mass. The minimal effective dose can be as low as 2mg/kg body mass. 1

Caffeine supplementation has been shown to improve athletic performance in healthy adults in many studies, with aerobic endurance training seeing the most consistent benefits. 1

Additionally, the type of pre-workout supplement you’re taking will also play a role in determining the right dosage as different brands have different ingredient profiles.

Recommended Dosages

When it comes to the specific amount of pre-workout you should take, it’s always a good idea to follow the recommended dosage on the product label.

Most pre-workout supplements will recommend a specific serving size, typically in the range of 1-3 scoops. They usually also state the maximum amount you shouldn’t exceed.

If it’s your first time taking pre-workout and you’re unsure, take half the recommended dose. Something like half a scoop to give you that energy boost you need, but nothing too significant.

However, it’s important to keep in mind that the recommended dosage may not be the same for everyone, and you should always consult with your doctor or a qualified health professional if you know you might be sensitive to a certain ingredient.

If you’re going for a non-stimulant pre workout then you don’t have to worry as much, but it’s still best to follow the label on the product.

What Is The Best Time To Take Pre Workout?

It’s also important to consider the timing of your pre-workout supplement. Most pre-workout supplements are designed to be taken 30-60 minutes before your workout in order to give your body enough time to absorb and utilize the ingredients.

Taking your pre-workout supplement too close to your workout could lead to stomach discomfort or other side effects, so it’s important to be mindful of the timing and check the instructions on the label.

It’s also important to remember that even the best pre-workout supplement is not a magic potion, and it will not make up for poor nutrition, lack of sleep, or other lifestyle factors that can impact your overall health and fitness.

To achieve the best results, it’s important to pair your pre-workout supplement with a healthy diet, adequate sleep, and regular exercise.

Things To Keep In Mind

Finally, it’s worth noting that pre-workout supplements can have side effects, and it’s important to be aware of them. Some common side effects include jitteriness, increased heart rate, and stomach discomfort. Some people may even get anxious.

One one the most common ingredients in pre-workouts called beta-alanine is known to cause an itching sensation. (Read more about it here).

If you experience any of these symptoms, it’s important to stop taking the supplement and speak with your doctor or a qualified health professional.


Determining how much pre-workout you should take will depend on your individual needs and how intense your workout will be.

It’s important to follow the recommended dosage on the product label and also take into account other factors such as your body weight and how close you’re taking it to your workout.

Be mindful of any side effects that might arise, and always consult with a qualified health professional if necessary. Lastly, supplementing pre-workout with a healthy diet, adequate sleep, and regular exercise is essential for achieving the best results.

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