Have you consumed too many pre-workouts and felt discomfort from its effects? – Don’t worry, I am here to help you. In this article, I am gonna show you How to get pre-workout out of your system – quickly and effectively. So make sure to read till the end.
Before diving into our main topic on How to get pre-workout out of your system, let’s first know about the main and common ingredients present in pre-workouts and what if you overdose on those ingredients (Mainly we will discuss its side effects).
What are the main ingredients you’re taking in with your pre-workout?
Alright, let’s begin then.
Before knowing How to get pre-workout out of your system it’s important to know the ingredients that you are taking in with your pre-workout drink.
Different pre-workout brands use different formulas and ingredients. Manufacturers add different ingredients to their supplements to make their products effective and unique.
Now you might be thinking that different formulas and ingredients mean they can have different effects and reactions on your body for different time durations. Right?.
But you don’t need to worry much, if you are smart enough then you must have done some research about the ingredients present in a pre-workout supplement before buying.
Now, if you don’t know how to do proper research and select the best pre-workout drink from the market, then here is the proper buying guide for you.
The most common ingredients used in almost every pre-workout supplement are:-
Now we will know about each of those ingredients a bit – why they are used in pre-workout supplements and what are their effects.
Caffeine is one of the most popular and common ingredients used in any pre-workout drink.
It is commonly used in pre-workout supplements because it helps to activate your brain and central nervous system. As a result, caffeine can help you feel active, alert, focus, concentrated and also helps to fight off tiredness and fatigue.
That’s why many manufacturers add caffeine in their pre-workout supplements to give a boost to your energy.
Most of the pre-workout supplements which are available at the market contain caffeine from 150mg to 400mg per serving.
If you are sensitive to caffeine then try to opt for the low caffeine content or caffeine-free pre-workout.
Daily recommended caffeine intake is 400mg per day and try to avoid taking caffeine at least 5-6 hrs before going to bed.
Don’t try to exceed the dosage amount of caffeine as it can cause side effects like – Dehydration, Insomnia, Can feel jittery, Discomfort, An increase in blood pressure and heart rate, etc.
So it is very important to know your limit and take caffeine according to it.
If you are using a high caffeine pre-workout drink then I will suggest you – First, start with a small dose, and then gradually increase the dose and see how your body reacts to it, and then take caffeine according to it.
Like caffeine, creatine is also one of the most commonly used ingredients in pre-workout supplements.
Manufacturers add creatine to their supplements because creatine can help to produce more energy, strength, power, muscle mass, endurance, and overall performance.
Despite creatine being a popular ingredient in pre-workouts and having all its benefits, it can also have some side effects.
Taking too much creatine can cause – Bloating, weight gain, Dehydration, Digestive problems, Abdominal pain, Muscle cramps, Diarrhea, etc.
The maintenance dose of creatine is 3-5 grams or 0.01 grams per pound of body weight per day and is necessary to maintain optimal muscle mass in the body.
Beta-Alanine is also one of the most popular and common ingredients found in pre-workout supplements and it can help to produce carnosine in the body.
Beta-Alanine is added in pre-workout supplements because it can help to improve athletic performance, strength, endurance, build lean muscle mass, and can delay muscle fatigue.
The Daily recommended intake of Beta-Alanine is from 2-5 grams per day.
If you take high doses of beta-alanine then it can cause flushing and tingling on your skin.
Citrulline malate / L-citrulline
Citrulline is an amino acid compound that is found in almost every pre-workout supplement.
Manufacturers add Citrulline Malate/L-Citrulline Malate in their supplements because it can help to increase strength, muscle pump, endurance, reduce muscle fatigue, soreness and improve your overall performance.
It also helps to increase nitric oxide production in your body. An increase in nitric oxide helps to widen your blood vessels, which allows the blood to carry oxygen and nutrients faster and more efficiently all over the body.
The Daily recommended dose of Citrulline is 3-8 grams per day.
Side effects of Citrulline are very rare, it can only cause side effects when consumed in huge amounts.
Some side effects of Citrulline are – stomach upset, heartburn, changes in urination, cough, and swelling in some people.
Because of all those above-mentioned ingredients, you can face some side effects from a pre-workout supplement, if you overdose on it.
Along with all those ingredients, many manufactures also add artificial sweeteners, flavors, or colors to improve the taste of their products.
Although consuming artificial sweeteners is not healthy at all and can affect your health in the long run. There are many side effects of it.
So it’s better to go with pre-workout without artificial sweeteners.
What are the side effects of pre-workout overdose?
Here are some side effects that you can face if you take too much of a pre-workout supplement:-
- Digestive problems
- High blood pressure
- Tingly or Prickly Sensations on skin
How to get rid of pre workout side effects?
To get rid of pre-workout side effects you have to follow these important points:-
- Don’t take too much of a pre-workout supplement. Take as much of the supplement as has been recommended. Always follow the recommended dose that is mentioned.
- If you are sensitive to caffeine or other stimulants then initially start with a small dose, and then gradually increase the dose and see how your body reacts to it and then take your supplement according to it.
- Sometimes give your body a break from the supplements. It is not necessary to take a pre-workout supplement before every single workout. Sometimes go with the natural alternatives also. Taking a pre-workout supplement regularly can lead to an addiction and that’s not good.
- Always try to avoid consuming a pre-workout drink 4-6 hours before sleeping at night, as it can affect your sleep at night.
- If you feel like that even after taking the recommended dose of a pre-workout supplement doesn’t help you as much, then consult with your trainer. Your trainer will guide you properly and can give a proper workout plan and diet plan that fits your needs.
How to get pre-workout out of your system?
Usually, a pre-workout supplement won’t last more than 2 hrs at max (but some effects may stay up to 6 hours or more depending on the ingredients used in pre-workouts) and if you can – then wait until the effects wear out from your body.
But if you think that you can’t wait for that much time then here are the best ways to get pre-workout out of your system.
Drink Lots of Water
If you want to get pre-workout out of your system then the 1st step you can do is to drink lots of water and flush it out from your system by peeing it out.
Drinking too much water can help it to get out of your system quicker and easier by urinating it out.
Moreover, drinking enough water is also beneficial for your overall health. So drink at least 3-4 liters of water daily.
Drinking water is the primary and common method to go with if you want to get pre-workout out of your system.
Eat Greasy Foods
The 2nd step to eliminate pre-workout out of your system or to avoid its after-effects is to eat greasy foods or meals like – Burgers, Pizza, Fries, Doughnuts, Fried Chicken, etc.
Eating greasy foods or meals can help slow the absorption of pre-workout in your body as greasy foods contain fats and fats can slow the process of digestion or absorption.
Many people also eat greasy foods to get over hangovers as they can also help to slow the absorption of alcohol in the body. The same theory works with pre-workouts.
Therefore, if you eat greasy foods then chances are you might get fewer effects from pre-workouts, as it may end up absorbing a smaller amount through your digestive system.
Once in a while, it’s ok to eat greasy foods, but not regularly because greasy foods are not healthy at all and are very high in calories and unhealthy fats.
Throw it Up
The last and final step to eliminate pre-workout is that you can throw it up from your system. This technique will only work if your pre-workout hasn’t started to kick in.
If you have just taken the pre-workout drink and it has not started to kick in yet then as the last option you can force yourself to vomit by putting your fingers inside the throat. By doing so you can remove what has not been digested (including pre-workout) from your stomach.
This is probably the least desirable and fastest way to clear pre-workout out of your system.
How long does pre-workout last in your system?
The effects of pre-workout duration depend from person to person like – the number of servings you consume in a particular period, the dose of each ingredient per serving, your body mass, age, activity level, diet, water intake, and sensitivity to caffeine.
It also depends on the ingredients’ half-life and their dosage used in pre-workout drinks.
Many pre-workout supplements use ingredients that react quickly and give instant energy and many pre-workouts use ingredients that react slowly and can give energy for long durations.
Ideally, the effects of a pre-workout start to react in about 20-30 mins after consuming and it can last anywhere from 1 hour to 2.5 hours. If your pre-workout supplement contains caffeine then it can take up to 4-6 hours or more to wear off.
Again it all depends from person to person and the dose of each ingredient per serving.
Factors that can affect pre-workout
Here are some factors that can affect pre-workout supplements:-
Diet/Foods should always be the 1st priority and then comes supplements. Therefore if you don’t eat enough calories or the right foods then no supplement in this world can help you.
So always eat the right and healthy foods.
Eating too much can also affect a pre-workout. Your body won’t be able to absorb the supplement effectively as there are already a lot more nutrients/foods in your stomach that your body needs to process first.
If you don’t drink enough water then the pre-workout supplement will be less effective. Because water helps to drive pre-workout supplements all around your body. Therefore, it is very important to drink enough water throughout the day.
If you are not getting enough rest then directly this will impact your performance at the gym. Even taking a pre-workout supplement can not help you that much. You have to take proper rest and sleep for at least 7-8 hrs at night.
Taking Alcohol not only affects pre-workout but also affects your liver and overall health. Therefore avoid drinking alcohol, if not then try to limit the amount.
You must know your tolerance levels. If you don’t know your tolerance level then you may overdose on pre-workouts and as a result, you won’t get the best outcomes – instead, you may suffer from its side effects later on.
Therefore, to know your tolerance level I will suggest you – Initially start with a small dose, and then gradually increase the dose and see how your body reacts to it and then take pre-workouts according to it.
Over time your body can become used to the effects of supplements. If you want to maintain its effectiveness then sometimes you may need to change/cycle your supplements.
What Are the Alternatives to Pre-Workout Supplements?
If you want to stop relying on pre-workout supplements and want to go for other natural alternatives – that can give you almost the same effect and boost of energy, then here are some of the good alternatives to pre-workout supplements:-
- Coffee (natural source of caffeine).
- Green tea (natural source of caffeine).
- Beetroot (natural nitric oxide booster)
- Sweet potatoes
- Greek Yoghurt
- Bread and peanut butter sandwiches
Along with eating right and healthy foods also try to implement all these things on your lifestyle for better health (physically and mentally):-
- Get enough rest, sleep for at least 6-8 hours daily.
- Drink enough water (3-5 litres daily) and stay hydrated throughout the day, especially during workouts.
- Avoid eating unhealthy, oily and junk foods.
- Always eat a healthy and well-balanced diet.
- Never skip breakfast, always start a day with a healthy breakfast.
- Always try to maintain a healthy body weight throughout the year.
- Never skip your workout
- Stretch your body regularly – stretching your muscles can loosen up your stiff muscles, improve range of motion, decrease muscle soreness and can prevent injury during workouts.
FAQ regarding how to get pre-workout out of your system
How long does it take for pre-workout to leave your system?
As mentioned earlier the effects of pre-workout duration may vary from person to person and also depends on the ingredient’s half-life present in the pre-workout supplement.
Generally, a pre-workout supplement can last anywhere from 1 hour to 2.5 hours. If your supplement contains caffeine then it can take up to 4-6 hrs or more to wear off.
How to make pre-workout wear off faster?
To make pre-workout wear off faster you can drink lots of water and flush it out from your system, Eating lots of greasy foods or meals and Throwing it up (only if you just took your pre-workout and haven’t started to kick in yet).
If you are sensitive to caffeine or other stimulants then initially start with a small dose, and then gradually increase the dose and see how your body reacts to it and then take pre-workouts according to it.
Is it bad to take a pre-workout every day?
Sometimes give your body a break from the supplements. It is not necessary to take pre-workout supplements daily.
Take pre-workout supplements only on your gym or workout days and take a break on rest days.
Sometimes you can go with the natural pre-workout alternatives also. Taking a pre-workout supplement regularly can lead to an addiction and that’s not good.
Moreover, if you increase the dose of a pre-workout supplement then it can cause some side effects, so it’s better to take it in the recommended dose or amount.
When should you not take a pre-workout supplement?
Avoid consuming a pre-workout supplement 6-4 hrs before sleeping at night. As it can affect your sleep.
What is the best time to take a pre-workout supplement?
The best time to take a pre-workout supplement is 20-30 mins before starting your workout. This will give enough time for pre-workout to hit your bloodstream and charge up for your intense training session.
Are you supposed to take pre-workout on an empty stomach?
It all depends from person to person like – the number of servings you consume in a particular period, your body mass, activity level, overall diet, water intake, and sensitivity to caffeine.
If you are sensitive to caffeine or taking a pre-workout supplement for the first time on an empty stomach then you may feel some of its side effects like feeling jittery, uncomfortable, or sick.
Because pre-workout react quickly and effectively on an empty stomach.
But, if you are experienced or have taken many strong pre-workouts before then you may not feel any of its side effects by taking it on an empty stomach. But I think it’s not necessary to take pre-workout supplements on an empty stomach unless you do an early morning or fasted workout.
How to get rid of pre-workout itch?
The itching and tingling in the body are mainly caused by an ingredient called beta-alanine present in a pre-workout supplement.
The Daily recommended intake of Beta-Alanine is from 2-5 grams per day.
If you want to get rid of the pre-workout itch then select a pre-workout drink in which beta-alanine content is low or you can start with a small dose of pre-workout first and see how your body reacts to it and then gradually increase the dose according to it.
I hope after reading this article you find the solutions for your problems of How to get pre-workout out of your system.
Ok, let’s recap it again – If you want to eliminate it out of your system then – drink lots of water, eat greasy foods, and throw it up (only if your pre-workout doesn’t start to kick in).
I hope now you got the solutions to your problems but still If you have any questions left in your mind then feel free to ask me in the comment section below.
Alright, that’s all for today.
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