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Pre-Workout Supplements: How To PROPERLY Use It To Boost Performance (Avoid Side Effects!)

pre-workouts are a popular go-to product

when it comes to enhancing performance

and giving you that extra boost you need

you're in a tough workout it's also one

of the most well researched supplements

with in the fitness industry with

several studies back in its

effectiveness in terms of increasing

training volume and boosting muscular

endurance while reducing your levels of

perceived effort during your workout

which all theoretically leads to better

muscle growth in the long run however

despite the growing popularity of pre

workouts there seems to be a lack of

information out there regarding how

exactly to use it to maximize its

effectiveness while minimizing any

potential side effects therefore in this

video I'll discuss just that by taking a

look at the following points but before

we do so it's first important to

understand what makes pre workouts work

in the first place and the truth is

although there's a variety of common

ingredients included in your typical

pre-workout which each do have some

evidence supporting their benefit and is

something I'll likely cover in a

separate video the main ingredient

responsible for the majority of the

positive effects of pre workouts and the

one ingredient you should be most

concerned about is caffeine which is why

the majority of this video will be

directed towards caffeine so on that

note let's start with how often you

should take your pre-workout although

the positive benefits and energy boost

provided by pre workouts may tempt you

to take it before every single workout

it's likely best that you don't this is

because multiple studies have shown that

habitual pre-workout intake can quickly

cause you to be tolerant to the effects

of caffeine meaning that the more often

you take it the more you'll have to

continuously increase the dose of your

pre-workout in order to feel the acute

benefits it provides during your workout

and in fact research has found that

eventually you'll even reach something

called an insurmountable tolerance to

caffeine which means that increasing the

dose of your pre-workout will no longer

enable you to overcome your tolerance to

it simply meaning that when you've

reached this point ingesting a

pre-workout will essentially be useless

aside from any placebo effect it may

provide so what should you do instead

well multiple studies examining

the effect of pre-workouts on workout

performance have actually found that it

seems to provide a greater benefit for

lower body workouts than upper body

workouts which is likely because lower

body exercises in general are just

harder and require more perceived effort

than upper body exercises and since pre

workouts reduce your perception of

effort it gives you the extra boost

needed during strenuous like days which

otherwise may not be as necessary during

upper body days therefore to avoid

quickly becoming tolerant to the effects

of your pre workout it would be wise to

only use it during your lower body

workouts where you feel you need the

extra boost as doing so will help

prevent the benefits of your pre workout

from diminishing throughout the weeks in

addition if you've been relying on

pre-workout for a while and have become

noticeably tolerant to its effects then

it would be wise to take at least a week

or two off of any caffeine or gradually

lower than increase your dose over time

in order to resent eyes your body to its

acute effects now as for how much of

your pre-workout to take in order to

maximize its benefits this will depend

mainly on two things your current body

weight and your current habitual

caffeine intake most of the research and

support of caffeine zorga genic effect

on performance use a dosage of roughly 3

to 6 milligrams of caffeine per kilogram

of body weight and is therefore likely a

good range to stay within for most

people however research also indicates

that the closer your habitual caffeine

dose is to your pre-workout caffeine

dose the less consistent the beneficial

effects will become so for example if

you already consumed 200 milligrams of

caffeine through various sources

throughout the day then in taking 200

milligrams of caffeine as a pre-workout

wont to provide as great of an effect

when compared to someone who's used to a

lower daily consumption of caffeine

meaning that you should first consider

how much caffeine you already intake on

a daily basis when figuring out the

optimal dose of your pre-workout as

you'll likely need a higher dose if you

already consumed quite a bit of caffeine

regularly but regardless it's important

that if you're not consuming any CAF

or anything close to six milligrams per

kilogram per day or you find yourself

sensitive to caffeine in general then

it's wise not to triple or quadruple

your caffeine consumption immediately

just to hit the recommended dosage

instead I'd suggest starting even below

this range and building your way up as

needed and decrease in the dosage if you

experience any negative side effects for

example one scoop of a typical

pre-workout often contains around 200

milligrams or so of caffeine so

initially starting out with 3/4 of a

scoop or even just half a scoop of your

pre-workout and building your way up as

needed would be an effective and safe

way to find your sweet spot

now as for when exactly to take your

pre-workout taking it too early prior to

your workout will cause this effects to

diminish shortly after you start a

workout whereas taking the too late

means you won't feel its full effects

until later on in your workout so given

that most of the research out there

indicates that taking a 30 to 45 minutes

before your workout is best which is on

average the time it takes for caffeine

to reach a peak level in your

bloodstream and is when you'll feel its

effects the most that's just sticking

with that just make sure that you also

consider the time it takes to get to

your gym and any warm-up protocols you

do before your workout as it's best to

have the pre-workout fully kick in for

your working sets rather than during

your drive to the gym or during your

warmup in addition given that caffeine

has a half-life of roughly 3 to 5 hours

the time of day in which you take your

pre-workout is something you should

consider as well if you want to minimize

any potential side effects for example 1

2013 paper from the journal of clinical

sleep medicine compared the effects of

caffeine on sleep when ingested 3 hours

or 6 hours before sleep the researchers

found that when compared to a placebo

moderate caffeine ingestion 6 hours

before sleep reduced total sleep time by

41 minutes

and caffeine ingestion three hours

before sleep reduced total sleep time by

63 minutes and in both conditions it

also took subjects more than double the

time to fall asleep and

typically reduce their sleep quality

simply meaning that if you don't want

your pre worker to affect your sleep

which in itself is extremely important

for muscle growth and recovery it would

be best to refrain from taking it too

close to your bedtime so some of the

video here are the main points just keep

in mind little guys that using a

pre-workout is by no means necessary and

it shouldn't become something that you

have to rely on just to get your

workouts done in fact personally during

my first several years of training I

never used any pre-workout and I only

use it now when I need that extra little

boost as I always try to emphasize all

those supplements can help they comprise

a very small piece of the puzzle and the

majority of your results will be seen

with implementing a proper training and

nutrition plan and if you're looking for

a complete evidence-based plan that

combines all the research I do into an

easy-to-follow program designed to

efficiently transform your body then

simply head on over to built with

science comm four slash courses where

you can view the four programs that have

up and choose the one that best suits

you anyways that's it for now for those

who haven't already I'd really

appreciate it if you gave me a follow on

Instagram where you can stay updated

with what I'm doing and see a lot of the

informative content I post there on a

more regular basis and as always if you

enjoyed this video please don't forget

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haven't already thank you everyone for

the support and I'll see you next and