Can you take pre-workout twice a day? – This is the million-dollar question that everyone wants to know the answer to, and you are also one of them. Right?
We all love taking pre-workout before an intense workout session because it gives an extra boost to our performance.
But it’s not necessary to take pre-workout twice a day because pre-workouts contain caffeine and many other ingredients that can cause side effects (if you overdose or cross the daily intake limit of those ingredients).
Now, what are those ingredients in pre-workout which can cause side effects if you cross the daily recommended amount?
Excited to know?
All right Let’s know it further – so keep reading. 😊
Before that, let’s know in detail whether you can take a pre-workout supplement twice a day or not?
Can you take pre-workout twice a day?
Generally, taking a pre-workout supplement twice in 24 hours or a day is not advisable. But it also depends on the dosage of ingredients in pre-workout supplements.
Many pre-workout supplements (especially good and effective ones) have enough dose of all the essential ingredients which is needed to provide performance benefits.
This type of pre-workout supplement is enough if you take it one time a day.
But If you are using a pre-workout supplement that is low in caffeine and other ingredients and is less effective, then you can take it twice a day – If needed.
Commonly used ingredients in pre-workouts that can cause side effects
Here are the ingredients which are commonly used in pre-workout supplements that can cause side effects if you consume more than the daily recommended amount.
After taking the pre-workout supplement you feel energetic, focused, concentrated, and alert – this is because of the ingredient called caffeine.
Caffeine is one of the most popular and commonly used ingredients in pre-workout supplements.
Caffeine helps in stimulating your brain and central nervous system which ultimately helps you to stay focused, and concentrated and boost your energy.
Most of the pre-workout supplements have a range of 150mg – 400mg of caffeine per serving.
According to studies up to 400mg of caffeine per day appears to be safe for most healthy adults.
Therefore to avoid its side effects make sure that you shouldn’t be consuming more than 400mg of caffeine per day.
If you exceed your daily caffeine intake limit (i.e 400mg) then you may feel some of its side effects like anxiety, dehydration, insomnia, increase in blood pressure, and heart rate.
Therefore it is important to track your overall daily caffeine intake and then think of taking a pre-workout twice a day.
Like caffeine, creatine is also one of the most commonly used ingredients in pre-workout supplements.
It is commonly used in pre-workout supplements because creatine helps to produce more energy during high-intensity workouts and improve your overall performance.
Despite having all its benefits it also has some side effects if you overdose on it.
According to studies, too much creatine intake can cause – bloating, weight gain, stomach discomfort, dehydration, muscle cramps etc.
Generally, the maintenance dose of creatine is 3-5 grams or 0.01 grams per pound of body weight per day and it is necessary to maintain optimal muscle mass in the body (if your muscles are fully saturated).
Moreover, you also get creatine from your daily foods like – red meat, fish, chicken, eggs, etc.
Therefore it is important to track your daily creatine intake before taking a pre-workout twice a day.
Beta-alanine is also one of the most commonly used ingredients in pre-workout supplements.
Beta-alanine helps to increase the production of Carnosine in the body.
Carnosine helps to increase strength, power, and performance and helps the muscles to perform for longer periods before they become fatigued.
But If you take high amounts of beta-alanine then you may feel an itching and tingling sensation on the skin.
The Daily recommended intake of beta-alanine is 2-5 grams.
Therefore, make sure to track your daily beta-alanine intake before taking your pre-workout supplement twice in 24 hours.
Artificial Sweeteners or colors
Artificial sweeteners or colors are used in many pre-workout supplements to enhance the taste and flavor.
Moreover, it is also used in place of sugar in many pre-workouts to make them taste sweet and they are also very low in calories.
Now you might be thinking that it is great, artificial sweeteners are low in calories and provide good taste and flavor. Right?
But that’s not true.
According to studies, it is found that artificial sweeteners are not healthy at all.
If you consume artificial sweeteners for a long period then they may cause some potential side effects on your body.
Sometimes after taking a pre-workout supplement you may feel like poop. This happens because of some ingredients like – Artificial Sweeteners, caffeine, magnesium, and lactose.
In a study, it has found that those who consume 40g of isomalt (a type of Artificial Sweetener) per day have more bowel movements and liquid stools as compared to those who didn’t.
Therefore to avoid its side effects it’s better to go with the best pre-workouts without artificial sweeteners.
Now we will discuss the pros and cons of taking pre-workout twice a day.
Benefits of taking pre-workout twice a day.
Here are some benefits of taking a pre-workout supplement twice a day.
Many pre-workout supplements contain an ingredient called nootropics which can help to improve your focus, concentration, alertness, and overall performance of your workout.
Generally, Nootropics are the name of the drugs and many other substances that help to improve memory, brain function, cognitive function, concentration, and motivation.
Many pre-workout supplements contain a herb known as Rhodiola.
Rhodiola helps to increase energy, stamina, strength, focus, concentration, and overall performance.
In a study, it was found that the group of night-shift workers benefited from the effects of Rhodiola on their work duties.
Researchers gave a group of night-shift workers 170 mg of Rhodiola for over 2 weeks. After 2 weeks it has been found that those who took Rhodiola had improved performance and significantly less mental fatigue than others who didn’t take it.
Some pre-workout supplements contain an ingredient called Lion’s Mane mushroom (another known nootropic).
In a study, it was found that the group of 30 adults who took 3g of Lion’s Mane extract daily for 16 weeks had improved cognitive function as compared to those who didn’t.
Therefore taking a pre-workout twice a day can help you to get better focus on your work and thus make your day productive.
More fat-burning potential
Most pre-workout supplements contain caffeine, almost 90% out there on the market. And we all know that caffeine helps to boost our energy, focus, concentration, alertness, etc. But I think many of you don’t know that caffeine also helps in fat loss to a certain amount.
In a study, it was found that when a person doubles their caffeine intake then they can boost fat oxidation by 28%.
Therefore, if you take a pre-workout twice a day (that contains caffeine), then based on the above study, it can result in more fat loss.
Side Effects of taking pre-workout twice a day.
As discussed earlier – there are some common ingredients used in pre-workout supplements that can cause side effects – if you consume more than the daily recommended amount.
So here are some drawbacks or disadvantages of taking pre-workout twice a day:-
- Taking a pre-workout supplement twice a day can cause anxiety, dehydration, insomnia, jitter, discomfort, and an increase in blood pressure and heart rate. All these side effects are caused by a commonly used ingredient called caffeine.
- If you take pre-workout twice a day, then it may increase water retention in the body, bloating, weight gain, and can cause digestive issues. All these things happen due to an ingredient called creatine.
- You may feel an itching and tingling sensation on your skin because of an ingredient called Beta-alanine.
- You may also get headaches, depression, weight gain, diarrhea, dizziness, abdominal cramping, bloating, etc. because of artificial sweeteners used in pre-workout supplements.
Therefore, it is not advisable to take a pre-workout supplement twice a day, especially if your pre-workout contains enough dosages of all the commonly used ingredients like – Caffeine, beta-alanine, creatine, and artificial sweeteners.
According to studies, it is found that people who consume more than the recommended serving size are likely to get side effects.
If you are using a strong and effective pre-workout supplement, then taking it once a day will be enough.
And by chance, suppose if you take a pre-workout supplement too much and experience its side effects, then you can get pre-workout out of your system quickly to reduce its side effects.
How many times a day can you take pre-workout?
I often get asked how many times a day a person can take pre-workout, or even if they can take it twice in one day.
This is, unfortunately, not a simple question to answer because everyone’s body reacts differently to different ingredients in pre-workout.
The intensity and duration of your workout will also affect how long you should wait before taking another dose.
In short: it’s best to experiment with your own regimen until you find what works for you. But it’s not advisable to take a pre-workout supplement twice a day, especially if you are using a strong and high stimulant pre-workout supplement.
Always remember that pre-workout is just a tool to help you achieve your goals.
Also Read:- Best pre-workout meal for muscle gain
Also Read:- Best pre-workout meal for weight loss
Is it safe to drink pre-workout twice a day?
It is safe to drink pre-workout twice a day but it’s not advisable. It may lead to dehydration, increased heart rate, and increased blood pressure.
Drinking pre-workout twice a day can cause your body to build up a tolerance faster.
Over time, you will need higher doses of pre-workout supplement drinks to see results.
Therefore my advice to you is to focus on eating healthy foods and diets, instead of relying every time on supplements.
Can you drink pre-workout the next day?
It depends on how your body reacts to the pre-workout supplement the first time you take it.
If you don’t experience any adverse side effects, like jitters or sweating, then it’s safe to take again the next day.
The most important thing is to make sure that you drink plenty of water so that your body can flush out any unwanted byproducts.
Is it ok to take a pre-workout supplement every day?
Some people take pre-workout every day, while others only use it when they really need to get after it in the gym. But it’s not advisable to take a pre-workout supplement every day, month after month.
You must take some sort of break from it. Because if you continuously use pre-workout then your body will get used to the stimulants and the pre-workout basically will stop having an effect on your body.
How many times a week should I take pre-workout?
Some people take pre-workout once a day and others take it every single day.
The research behind pre-workout shows that it’s effective when taken about two to three times a week for six weeks or so.
That’s why many trainers recommend taking pre-workout three times a week with one serving 48 hours before working out.
If you’re looking to see results from taking pre-workout then you need to stick to the plan, and then you can see the benefits pretty quickly.
How long does pre-workout last?
It depends on a few factors. One of these factors is how much pre-workout you take in, which can determine its duration.
Generally speaking, if you take 1-3 scoops of pre-workout, it can last 4 to 8 hours.
However, if you’re taking more than that, be prepared for a longer-lasting (or even an all-day) effect.
The other factor that determines how long your pre-workout lasts is when you eat your next meal and snack after taking it in.
Can you take pre-workout multiple times a day?
Yes, you can take a pre-workout supplement multiple times a day but it’s not advisable. Because if you exceed the ingredients present in pre-workout supplements like caffeine and all, then you may experience some of its side effects.
Can you take 2 scoops of pre-workout every day?
Yes, you can take 2 scoops of pre-workout every day but it’s not advisable. You can take 2 scoops of pre-workout every day only when you are using a low stimulant or stim-free pre-workout supplement.
Can I take 2 scoops of C4 pre-workout?
Yes, you can take 2 scoops of C4 pre-workout supplement but it’s not advisable. How much pre-workout you can take actually depends on your personal tolerance of it. Initially start with one scoop and see how it works for you.
How long does it take for pre-workout to kick in?
Well, it can vary from product to product, but on average, most pre-workout supplements are taken 15-30 minutes before the workout. This will give enough time for the pre-workout supplement to react in your body and get charged up for your intense workout session.
All right let’s come to the conclusion that can you take pre-workout twice a day – Yes you can take pre-workout twice a day, but it’s not advisable.
I don’t think it’s a good idea to take pre-workout twice a day because of some ingredients present in it – which I have explained before in this article.
Over-dosing of those ingredients can cause side effects to your body.
And also remember to try not to take a pre-workout supplement 4-6 hrs before going to bed, otherwise, you will have trouble sleeping at night.
But still, if you want to take pre-workout twice a day then make sure that there is an ample amount of time between each dose and also make sure that you are not using a strong or high stimulant pre-workout supplement.
If you are using a strong or a high stimulant pre-workout supplement then once a day will be enough for you.
Instead of taking a pre-workout supplement twice a day, I will suggest you – increase your water intake and eat more fruits and vegetables throughout your day.
Eating more healthy food before working out will also give you enough energy.
All right that’s all for today.
I hope you have got all your answers and cleared all your doubts on the question of – whether you can take pre-workout twice a day or not.
Still, if you have any questions left in your mind, then feel free to comment down below.
And now what you gonna do? – Are you gonna be taking a pre-workout supplement twice a day or gonna be taking it only once a day? – Comment down below and tell me.