How to Take Pre-Workout Supplements Effectively in 2024

Take pre-workout 30–60 minutes before your workout to allow time for the ingredients to activate. If it contains caffeine, be mindful of timing, as it may affect your sleep. Even without pre-workout supplements, proper nutrition before and after exercise is crucial.

Pre-Workout Guide: Timing, Tips, and Usage

Whether you’re a seasoned athlete or a gym beginner, you’ve likely heard about pre-workout powders and how they can boost performance. However, not all pre-workouts are created equal, and using them correctly can greatly impact your results.

This guide will walk you through the best way to use pre-workout supplements like Transparent Labs BULK and LEAN for optimal results. Even if you’re already using a pre-workout powder, you might find the tips in this article useful for long-term effectiveness. We’ll also cover common questions about using pre-workouts.

How to Use Pre-Workout Powder

Using pre-workout powder is straightforward. Here’s a general guide on how to take pre-workout, particularly those in the Transparent Labs PreSeries lineup, before you hit the gym:

1. Read the label instructions

   • Each pre-workout supplement may have specific instructions and dosage recommendations. Always read the label and follow the suggested guidelines. (More specific details for TL pre-workouts are included below.)

2. Start with a half-serving to assess tolerance

   • If you’re new to pre-workouts, start with a smaller dose (e.g., half a serving) to test your tolerance, especially if it contains stimulants like caffeine.
   • Note: Pre-workout serving sizes are measured by mass, not volume. For accuracy, weigh the powder for a full serving. For example, Transparent Labs LEAN is 13.9 grams per serving, which might differ slightly from a heaping scoop due to variations in powder volume.

3. Add water/liquid to a shaker bottle or glass

   • Mix the powder with cold water or juice in a shaker bottle. Use 8-12 ounces of liquid for a full serving (or 4-6 ounces for a half serving).

4. Measure and add the pre-workout powder

   • Use the provided scoop to measure the correct serving. For precision, consider using a gram scale to weigh out the exact amount.

5. Shake or stir well

   • If using a shaker bottle, ensure the lid is tightly sealed and shake for 5-10 seconds. If mixing in a glass, stir thoroughly with a spoon or fork until fully dissolved.

6. Consume 30–60 minutes before exercise

   • Pre-workout supplements are best taken 30–60 minutes before exercise to allow time for absorption.

7. Assess your tolerance and adjust if necessary

   • Monitor how your body responds. If you experience adverse effects or feel overly stimulated, consider reducing the dose or switching to a stimulant-free pre-workout.

Taking Pre-Workout: FAQs

Q: Is it necessary to cycle off pre-workouts periodically?

A: For stimulant-based pre-workouts, take a 1-2 week break every 3-6 months to reset tolerance. However, you don’t need to cycle off stimulant-free options.

Q: Why do I feel dehydrated after taking pre-workout?

A: Pre-workouts with caffeine can increase urination and body temperature. Drink extra water and consider adding electrolytes during your workout to stay hydrated.

Q: My pre-workout doesn’t give me the same energy boost; what gives?

A: You may have developed caffeine tolerance. Increasing the dose can help, but it may also increase tolerance and side effects. Taking a break from stimulants, including coffee, may reset your tolerance.

Q: Can I take pre-workout every day, even on rest days?

A: Yes, but monitor your total caffeine intake, as daily high doses can lead to tolerance and reduce pre-workout effectiveness on training days.

Q: My skin tingles after taking pre-workout; why?

A: This tingling, called "paresthesia," is a harmless effect from beta-alanine, a common pre-workout ingredient that boosts muscle endurance. Learn more in our article: Why Does Beta-Alanine Make You Tingle?

Shop Transparent Labs Pre-Workout Supplements

Ready to put this knowledge to use? Visit the Transparent Labs store and pick up your favorite PreSeries formula! Recently, the formulas for BULK, LEAN, and STIM-FREE have been updated—keep an eye out for an upcoming blog detailing these improvements.