You've got your playlist going, but the pre-workout hasn’t hit yet. You’re standing there, waiting for that surge of energy to kick in to push through your heavy sets. How long does pre-workout take to kick in?
How fast a pre-workout works depends on a few things: what’s in it, when you take it, and even how your body reacts to certain ingredients.
The short answer: about 20-30 minutes. But different ingredients will kick in at different times. That means it depends on your goals for the pre-workout, as well as the formula itself.
We'll also talk about how long the pre-workout lasts.
How Long Does Pre-Workout Take to Kick In?
While 20-30 minutes is a good benchmark, let's get into some nuance.
Time Since Your Last Meal
If you're taking pre-workout on an empty stomach, there's more to keep in mind. On an empty stomach, your pre-workout will kick in sooner.
If you had a meal within the previous few hours or a pre-workout snack, that will slow it down.
Individual Metabolism and Caffeine Tolerance
People metabolize different ingredients at different rates. For example, the half-life of caffeine (how long half of it stays in your system) can vary between 2 and 12 hours. That's a massive range.
If you're a caffeine-tolerant person, it will take a few extra minutes for you to feel it.
The metabolism of many ingredients varies.
How Long Does Each Pre-Workout Ingredient Take to Work?
Let's get into it by key ingredient. Of course, this will vary by formula. Here we'll focus on the most common ingredients you'll find in pre-workouts.
Fast-Acting Pre-Workout Ingredients
Caffeine is one of the fastest. Usually, you'll start to feel its effects within 10-20 minutes. How long the energy hit lasts varies a lot based on the person and dose. For most pre-workouts with 175-275mg of caffeine, you'll reach the peak effects within 30-60 minutes
But if you have a lower tolerance or slower absorption, that peak effect can last several hours.
Beta-alanine is the ingredient in pre-workouts that provides the "tingly" sensation. With a standard 1.6g-3.2g dose, you'll start to feel the tingles within 10-20 minutes. However, this is separate from its impact on performance.
Electrolytes also get absorbed fast, within 10-20 minutes.
Slow-Absorbing Pre-Workout Ingredients: L-Citrulline, Betaine
L-Citrulline is the most common pre-workout ingredient for muscle pumps and blood flow. It's a key part of all Kaged pre-workout formulas. But it's slower acting. Other pump ingredients like citrulline malate also take longer.
For performance purposes, most studies suggest taking L-citrulline 1 to 2 hours prior to exercise in order to ensure maximal plasma levels during activity. So does that mean you should take your pre-workout sooner? If you're focused on the pump and not the energy, yes, it does.
However, the "pump" will help you towards the end of your workout. As your muscles fatigue, the effects of L-citrulline will just be peaking.
Betaine anhydrous (we use the patented BetaPower® form) typically starts to increase levels in the bloodstream and can begin exerting effects about 40 to 60 minutes after ingestion.
These ingredients highlight that if you're taking a stimulant-free pre-workout, consider taking it about 45 minutes before you train.
Many Ingredients Take Days to "Work": The Cases of Beta-Alanine, Creatine, and Betaine
While BetaPower® betaine and beta-alanine have acute effects, their real benefit is when taken consistently.
When looking at performance benefits, it usually takes about two weeks of consistent use of these ingredients to see changes like improved strength and performance.
The same goes for creatine. Creatine actually has no acute effects. It's a great ingredient to include in pre-workout, but it won't help with the workout you take it in. Creatine takes about 28 days of consistent use to lead to strength and performance benefits.
These ingredients highlight that the exact timing of your pre-workout supplementation is less important than your consistency.
How Long Does Pre-Workout Last?
So, your pre-workout kicks in and you’re feeling good, but how long does that actually last?
The duration of caffeine varies a lot. For most people, the energy boost sticks around for anywhere from one to three hours.
Of course, that can change depending on what’s in your scoop, how much you take, your body weight, and how sensitive you are to things like caffeine.
Speaking of caffeine, even though the initial rush might fade after a couple of hours, caffeine’s half-life is about five hours, which means it can hang out in your system much longer. That’s why some people feel jittery later or crash hard after using super high-stim blends. (And why we use forms like organic caffeine and other ingredients to reduce the risk of crash.)
The effects of l-citrulline can last even longer, from one to four hours. So you'll feel the pump for a while.
In the end, how long it lasts really depends on you. But with the right formula, it should carry you through for at least 60-75 minutes. If you're training for longer, we recommend a more intense option like Pre-Workout Elite, or re-upping with Kaged Intra-Workout.
Choose The Right Pre-Workout For You
At Kaged, we know that different workouts require a different approach. We have pre-workouts with no stimulants, up to 388mg of caffeine, with several options in between. Choose the right one for your workout and your caffeine preferences.
Pre-Workout Sport
$19.99
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Pre-Workout Elite
$47.99
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Pre-Workout (Pre-Kaged)
$35.99
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FAQs: Extra Clarity on Pre-Workout Timing
Can I take pre-workout on an empty stomach?
Yes, you can. In fact, it might start working a little quicker that way since there’s less food slowing down digestion. Just know that some people feel a little nauseous if they’re sensitive to stimulants without food.
What if I don’t feel anything?
It could be high tolerance, a lower dose, or a full stomach slowing absorption. Some formulas, like our Pre-Workout Max, we designed to be "tingle-free," so they bring performance benefits without something you'll "feel" as much.
Can I mix it with a protein shake?
It’s best to take pre-workout on its own for faster absorption.
Should I cycle off pre-workout?
This depends on where you're at in your training phase. Some ingredients work best when you take them consistently. On the other hand, taking breaks from caffeine can reset your tolerance.
One option is to consistently take pre-workout, but vary which one and the caffeine dose.
If you've still got questions, you're not alone. Pre-workout intake can feel like a guessing game at first. But once you find your rhythm, the right formula can become the game-changer in your training.
Feel free to reach out to our team here at Kaged with all your pre-workout questions!
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
