Are you one of the gym enthusiasts who depend on pre-workout supplements to boost your energy and endurance during workouts?
If so, you might wonder whether taking pre-workout twice a day is safe.
While some fitness experts advise taking pre-workout before their morning and evening workouts, others warn against the potential risks.
This guide will explore the question, “can you take pre workout twice a day?” and discuss the potential benefits and drawbacks.
Read on to discover more!
Table of Contents
- Is Taking Pre-Workout Twice a Day Safe?
- Benefits of Taking Pre-Workout Twice A Day
- What Are the Potential Side Effects of Taking Pre-Workout Twice Daily?
- How Many Times A Day Can You Take Pre-Workout?
- How To Safely Take Pre-Workout Twice Daily
Is Taking Pre-Workout Twice a Day Safe?
Pre-workout supplements enhance your performance during sports training or workouts through various mechanisms.
They contain helpful non-essential amino acids that reduce fatigue, enabling you to train for an extended period.
Additionally, they have other essential amino acids like beta-alanine, which increase blood flow, leading to more energy.
Protein and creatine, which promote muscle growth and endurance, are also present in most pre-workout supplements.
One key ingredient in pre-workout supplements is caffeine, a stimulant that combats mental fatigue and provides energy during training.
It also determines if you should take the pre-workout twice daily. Certain pre-workout supplements may have up to 400mg of caffeine, four times the caffeine in a standard cup of coffee.
It is worth noting that excessive caffeine intake can have adverse effects like poor sleep quality, jitters, increased anxiety, and upset stomach on your body.
In rare cases, high caffeine intake can cause severe illness or even death.
So, can you take pre-workout twice a day?
Although the recommendation varies based on the pre-workout supplement and dosage, experts do not recommend taking pre-workout more than once daily.
Taking pre-workout more than once a day does not typically result in additional benefits or muscle growth.
Instead, excessive caffeine intake can impede your focus and cause more harm than good.
Benefits of Taking Pre-Workout Twice A Day
Fitness professionals generally advise against taking pre-workout twice in a single day, but that does not imply that doing so has no benefits.
Some fitness experts choose to take pre-workout twice a day, and the reasons for doing so include the following:
Potential To Burn Extra Fat
Pre-workout supplements do not directly burn fat, so taking them twice daily will not magically lead to fat loss.
However, caffeine is the key ingredient in pre-workout supplements, which can give an extra energy boost when consumed in higher doses.
Caffeine can increase your heart rate and push you to exercise harder, leading to more calories burned and potentially more significant fat loss.
Studies suggest that doubling your caffeine intake can increase your body’s fat oxidation by 28%.
Caffeine also acts as a stimulant, providing immense energy to exercise and increasing your chances of burning stubborn fat.
Also, the creatine and amino acids included in pre-workout supplements can enhance muscle growth and strength, resulting in more calories burned during the workout.
Pre-workout supplements enhance exercise productivity by offering ingredients that can benefit most healthy individuals.
These supplements usually contain nootropics, which are adaptogenic herbs that improve cognitive function and alertness.
Taking pre-workout supplements twice a day can eliminate fatigue and increase mental alertness. In the process, it boosts intense training, leading to better muscle gain and pump.
Although inappropriate, taking pre-workouts twice daily can be helpful for individuals who need an extra boost due to insufficient rest.
What Are the Potential Side Effects of Taking Pre-Workout Twice Daily?
Based on the information above, pre-workout supplements are valuable tools for achieving your desired physique.
But, despite their benefits, several drawbacks make consuming them twice daily ill-advised for most individuals.
Might Quickly Build Up a Caffeine Tolerance
Pre-workout supplements can have pros and cons due to their caffeine. Although it is not as addictive as hard drugs like heroin, meth, or cocaine, tolerance can still build up over time.
As a result, your body may require more pre-workout doses to achieve the same impact on your training, leading to dependence.
Manufacturers design pre-workout supplements to support a single workout, and using them twice daily can reduce their effectiveness.
Additionally, frequent pre-workout supplements can decrease your body’s sensitivity to the amino acids that promote blood flow, reducing the supplement’s value.
Can Be Dangerous
Caffeine is a crucial ingredient of pre-workout supplements. The FDA recommends a daily caffeine intake of no more than 400mg equivalent to 4-5 cups of coffee or a typical scoop of pre-workout.
By taking pre-workout twice daily, you will exceed this recommended daily limit.
Excessive caffeine intake can lead to various side effects, including anxiety, jitters, headaches, insomnia, and nausea.
It is worth noting that some individuals are more sensitive to caffeine than others. Due to this, a small dose might make them experience these side effects.
Might Become Difficult To Reach Body Goals
Having the proper diet is crucial for achieving your body’s goals. While coffee can help curb your appetite and reduce calorie intake, the caffeine in pre-workout supplements can work against you if you’re trying to bulk up.
Excessive coffee consumption may hinder your ability to take the necessary calories to build muscle.
To avoid this, limit caffeine intake or opt for caffeine-free products to protect your appetite and reach your macronutrient goals.
Taking pre-workout supplements twice daily can increase your monthly expenses.
As your tolerance to caffeine builds up, you may need to increase your pre-workout dose to experience the same effects, leading to higher costs.
Energy drinks are not a good alternative, as they may contain more caffeine than pre-workout supplements and have side effects.
How Many Times A Day Can You Take Pre-Workout?
Several factors influence the pre-workout effects. It would help if you determined the optimal time to take pre-workout and the appropriate amount for your body to achieve better results.
Instead of taking pre-workout twice daily, sticking to a single dose is preferable.
Sometimes, even a single dose may be much, and individuals may wait a day or two before retaking pre-workout.
However, it is scientifically possible to consume pre-workout the following day.
As stated earlier, the FDA allows a maximum of 400mg of caffeine daily. It is advisable to use caffeine during workouts and avoid exceeding the recommended daily intake to avoid side effects.
How To Safely Take Pre-Workout Twice Daily
Consider a Caffeine-Free Pre Workout
Switching to a caffeine-free pre-workout product can help you avoid adverse side effects, as caffeine is the most hazardous ingredient in pre-workout supplements. This option can offer similar benefits without worrying about potential risks.
Assess and Understand the Ingredients
It is crucial to note that pre-workout products may have different ingredient combinations to ensure safe usage.
While they may contain common elements, some brands may include rare components.
Therefore, it is essential to understand the ingredients and their effects on your body. It is especially essential to check caffeine and creatine levels as their excessive intake can result in negative side effects.
Spread Out the Dosage
It is best to spread the pre-workout doses throughout the day to maximize the benefits of doubling the intake.
Taking a large dose at once may result in a more intense experience, leading to crashing once the effects wear off.
On the other hand, spreading out the doses provides a stable energy level all day long.
Avoid Consuming Pre-Workout in the Evening
The creatine, amino acids, and caffeine components in pre-workout enhance alertness and performance, which can disrupt your sleep routine if taken in the evening.
Using them at night won’t help you wind down and can affect muscle growth, reversing your efforts in the gym.
It’s essential to note that caffeine can disturb your sleep even when consumed 6 hours before bed, so it’s best to avoid taking pre-workout after 5 PM.
Taking pre-workout twice daily is unsuitable due to the decreased positive impact and increased risk of adverse effects.
If you need to take it twice, it is advisable to split the dose to offer your body sufficient time to digest it.
Alternatively, switching to a stimulant-free pre-workout may be a better option to avoid side effects.
In summary, you can safely consume some ingredients in pre-workout twice daily, but you should avoid others. And if you take pre-workout multiple times a day, fitness experts recommend having the final serving before 3 PM.