Fitness Hydration

How Long Does Pre Workout Last In Your Body?

How long does pre workout last

In case, you are not familiar and are now wondering what is pre workout – they are supplements you take before any exercise session. They help increase your performance and lower the risk of injuries and fatigue. 

They help increase your energy and muscle mass through ingredients like caffeine, creatine, and amino acids. 

How long does pre workout last? Short answer: long enough for you to finish at least one workout session.

But the duration for which a pre-workout lasts depends on a lot of factors like its ingredients, the dose, and your activity levels. So, we are sure you can’t wait to get into the details.

Let’s get right into it!

When Should You Take Pre-Workout?

Most people take pre-workouts once a day, about an hour before their high-intensity workout session. 

But, some people like to take a pre workout twice a day – morning and evening, no matter if they are going to exercise in the evening or not.

While that works for some people, it doesn’t for most fitness freaks.

The primary reason is that pre-workouts are full of caffeine. And that can hamper your sleep cycle if you take a dose in the evenings.

For anyone who works out regularly, a sleep session is a quite important activity, if not the most essential one. That’s because sleep helps the muscles recover and make them stronger.

A gym session without a rest period afterward is a waste for anyone trying to make exercising a good and healthy habit.

So, to answer your question – you should take pre-workouts ideally in the morning 20-30 minutes before your workout session. But definitely not in the evening.

In case you work out in the afternoon, try taking your dose around noon, so the effects of pre-workout don’t end up ruining your sleep at night.

But, before you start off with burpees, your cycling session, or that morning walk with your buddy, you must know how long the pre-workout will last!

How Long Does Pre Workout Last?

The duration of pre-workout effects is mostly determined by the following factors:

  • the amount of each ingredient in the pre workout
  • the total number of doses you consume in a certain amount of time
  • Your body weight
  • amount of physical activity you do
  • caffeine sensitivity

However, let’s take into account the half-lives of the primary ingredients like caffeine and arginine (amino acid). What we find is that a pre-workout’s effects might last anywhere between 30 minutes and two hours.

That’s because caffeine’s acute effects, according to research, begin to take effect after 1 hour. And they can continue anywhere between 1.5 and 9.5 hours, depending on the person.

According to a 2020 study, arginine has a half-life of 30–120 minutes, again depending on the amount and the individual.

Beta-alanine – another essential amino acid in pre-workouts has a half-life of 25 minutes. And that, with a return to baseline concentrations occurring 3 hours after intake.

What is the half-life, you ask?

The half-life is the time it takes for the drug’s concentration levels in plasma or the total quantity of the drug in our body to get lowered by half. To put it another way, after one half-life, the drug concentration in the body will be half of the initial dose.

Note:  You would want to relax after a workout session and won’t need much energy for a cool-down exercise. 

So, you should experiment and see for yourself, how long does pre workout last in your body. This way, you can either reduce your dose or take the pre-workout an hour before instead of taking it just 20 to 30 minutes before the intense workout. 

Pros & Cons of Pre Workout 

Like everything else in the world, even the best pre workouts have pros and cons, too.

Let’s start with the benefits of pre-workouts:

  • They enhance your fat-burning ability.
  • They improve your overall productivity.
  • They increase muscle mass.

You can read more about the benefits of pre workout energy drinks here.

Pre workout side effects:

  • Risk of overstimulation

Do you remember that episode from FRIENDS when Ross Gellar starts acting crazy after eating too much maple candy?

Well, that was the jitters from sugar. You can experience something similar or much more unnerving due to the high amounts of caffeine (and also, sugar) present in regular pre-workout formulas.

All fitness professionals who have been using supplements for a long time are well aware of the jitters that might accompany taking a pre-workout. 

The wobbly sensation, on the other hand, can be unsettling for people who are new to using it. 

When you ingest more caffeine than your body is accustomed to, your nervous system is unable to utilize all of the energy available to it. Thus, resulting in jitters and tingles. 

The jitters aren’t a problem for everyone, and some people don’t mind it, but if it bothers you, reduce your pre-workout dose or avoid it completely.

  • Reduced effectivity

When you consume certain ingredients regularly, your body gets used to them. 

With time – whether it’s caffeine, sugar, or arginine, the compounds bring the few negative effects they have. But without showing the positive effects they showed initially. 

This reduces the effectiveness of these ingredients. So, you will have to increase your pre-workout dose as time goes by. And if you wish to work out with passion for all your life, that will mean a large hole in your pocket.

The best way to go about pre-workouts is to use them only for exercise emergencies. For example, when you know you have snoozed that alarm too many times for the past few days and can’t afford to lose a workout on a particular day.

This way, pre-workouts will keep working for you for years to come.

  • Can be unsafe

Always study the label before buying and using a pre-workout. Some may contain wrong ingredients or inappropriate doses of the ingredients. 

And consuming them often could have a negative impact on your training and, more importantly, your health.


Now you know what is pre workout and when is the best time to take pre workout according to how long does pre workout last. You also know the positive effects and pre workout side effects.

It’s time now to analyze your workout schedule and find what time and what dose of pre-workout suits you best.

Found this article helpful? Why not share it with your gym/workout buddies?

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