Pre-workout supplements also referred to as “pre-workouts” are multi-ingredient dietary formulas designed to boost energy and athletic performance. They’re typically a powdered substance that you mix in water and drink before exercise. While countless formulas exist, there’s little consistency in terms of ingredients. Amino acids, B vitamins, caffeine, creatine, and artificial sweeteners are often included, but quantities can vary widely depending on the brand.
Pre-workouts have become very popular and there are over 4.3 million posts on Instagram with the hashtag “pre-workout,” and the photos show you just how varied that term can be: There are chews, capsules, canned drinks, powders, and colorful liquid in shaker bottles all promising to help you get in a better workout. Pre-workout supplements are primarily used to enhance physical performance and energy, but research doesn’t back many of their supposed benefits.
Most pre-workouts are taken within 30 – 60 minutes of exercise. How long a pre-workout lasts depends on how much caffeine and or other stimulants are within the product. The more stimulant, the longer it will last. Most stimulants sustain their effect in some manner for four to six hours after consumption.
How much caffeine should I have pre-workout?
That depends on your tolerance, however research based effective dosages typically range from anywhere between 100 to 300mg a serving. Caffeine is the go-to supplement for many athletes. Due to its positive effects on exercise performance, some organizations such as the NCAA have even started to ban it in high doses. One study found that 9.8 mg/lb (4.45 mg/kg, or about 400 mg total) of caffeine increased endurance in athletes.
As a central nervous system stimulant, caffeine consumed in moderate amounts of 200-300mg per day in the form of food or beverages, is considered socially acceptable and safe. Consuming amounts in excess of 500mg per day can lead to adverse side effects, and at very high levels of consumption (600-800mg) an athlete can test positive for caffeine as a banned substance by the NCAA.
How To Get Preworkout Out Of Your System
When it comes to pre workouts, the most important features are the ingredients and their dosages. The main ingredient in most pre workouts is Caffeine. This stimulant is responsible for the energy boosts. Caffeine acts quickly, and many people notice the effects within minutes. They last until the body fully metabolizes the drug. This duration depends on several factors.
Each person will feel the effects differently, and some may last longer than others and levels of caffeine peak in the blood within about 15–45 minutes of consumption. Caffeine has a half-life of about 5 hours. Someone who consumes 40 milligrams (mg) of caffeine will have 20 mg remaining in their system after 5 hours. They are then quickly metabolized by the liver.
To flush Pre-workout out of your system faster from your body will require the adoption of some detoxification protocols. In order to flush out Pre-workout quickly from your body it is important that you observe the following:
Increase Water Intake. It is critical for us to keep our bodies in a healthy state by consuming at least 6-8 glasses of water daily, eating fresh fruits/vegetables, and whole grains.
Avoid Unhealthy Items. Avoiding tobacco, fried foods, animal fats, sugar, and caffeine are helpful in keeping our bodies functioning appropriately and eliminate Pre-workout.
Exercise. To stay healthy, exercising at least 150 minutes of moderate aerobic activity a week plus strength training once a week will help convert fat to muscle mass. Amounts of fat can impact how Pre-workout get absorbed and released from the body.
Short-Term Detox Diet. A general body detox diet has been shown to clear out toxins and waste, including helping medications get eliminated from your body if your energy level is especially low. Often these detox diets are done over the weekend where you start on a Friday night with a green salad. Saturday’s menu consists of lots of vitamin C and fruit juices which will help flush your body quickly. Breathing exercises can help with the cleanse as well.
Liver detoxification. Can be another avenue to explore given that our livers are often overworked with a combination of poor lifestyle and diet choices. Antioxidant vitamins such as vitamin B, C, E, and betacarotene all have been shown to help cleanse the liver.
In general, Pre-workout detoxification can be aided by re-hydrating your body, consuming proper nutrients, choosing appropriate food options, and adopting healthy lifestyles. Drinking adequate water during the day acts as a natural detox and can help flush the body of chemicals, toxins, and fats. Consuming nutrients and foods that are not processed or refined but instead are freshly prepared can go a long way.
Additionally, cutting down on sugars and bad fats while eating more fruits and vegetables can allow our body to stay at our finest. Trying to find ways to reduce our daily stress can help decrease the amount of stress hormones that are released such as cortisol, epinephrine, and norepinephrine, which can have detrimental effects to overall health. Sleeping at least 8 hours each night can help reduce stress while giving us more energy during the day. Lastly exercise is another way to keep our body healthy, convert fat to muscle mass, and help alleviate stress. Also Read: How To Flush Flexeril Out Of Your System