Or perhaps you’ve tried a few products which have had some unwanted side effects in the hours after taking them.
Feeling great in the gym after taking a pre workout is awesome, but there’s no point in taking a product that is only going to make you feel miserable later in the day (or night).
In this article, we’re going to point you towards some common pitfalls in pre workout supplements, examine some of the ingredients that could cause problems, and reveal our top recommended pre workout that doesn’t cause side effects.
So, without further ado, let’s start by looking at why a pre workout could affect your sleep or make you crash.
If you’ve done any research into pre workout supplements yourself, you’ve probably already noticed that a lot of them contain similar ingredients in similar doses.
Here, we’re going to discuss some of the most popular ones and the negative side effects that can cause.
• Caffeine – This is probably the first ingredient that springs to mind when you think about things which could cause problems with your sleep.
Caffeine is consumed by millions of people on a daily basis in drinks such as tea and coffee, as well as foods such as dark chocolate.
It’s a powerful natural stimulant that can boost energy levels, increase stamina and suppress appetite.
Caffeine is a great pre workout ingredient.
The problem is that so many supplements over-do it on the stimulants, meaning that they’re much more likely to cause energy crashes and affect sleep.
When you consider that the half-life of caffeine is around six hours, and that most people will also be getting some form of it from other sources (including other supplements), it’s not hard to see why it can cause problems.
When picking a pre workout which contains caffeine, we recommend a dose of no more than 150mg per serving.
That should be more than enough to have a positive effect on your workout, without causing an energy crash later on, or affecting your sleep.
If you’re sensitive to caffeine and tend to work out in the evening, we definitely recommend limiting your intake and selecting a pre workout with only a small dose of caffeine.
• Synephrine – We’ve found a few pre workouts that contain Synephrine while conducting our research.
Also known as ‘Bitter Orange’ or ‘Citrus Aurantium’, Synephrine is also included in some fat burner supplements.
However, it’s been known to cause side effects such as rapid heartbeat, headaches and nausea.
In fact, it’s also banned in a number of countries worldwide, so we definitely do not recommend this ingredient.
• Guarana and other stimulants – Much the same as caffeine, too many stimulants of other types can cause problems too.
We’ve seen Guarana used in quite a few pre workout supplements as well as fat burners, and it has a similar effect to caffeine, meaning that it can cause energy crashes and affect sleep if taken in too high a dose.
Do you drink tea or coffee? Do you eat chocolate? Do you take other supplements?
If you answered yes to any of the questions above, then you’re probably already consuming caffeine from other sources on a regular basis.
As we touched on above, most energy crashes from a pre workout occur because the supplement is overloaded with stimulants.
Our advice is to make sure that your pre workout doesn’t contain more than 200mg of caffeine per serving (even less is OK too).
That should significantly reduce the risk of your pre workout causing an energy slump later in the day or affecting your sleep.
So, after all of the introductions, now it’s time to reveal our top pick for the best pre workout supplement that doesn’t affect sleep or cause energy crashes.
Product website: www.4gauge.com
4 Gauge is our top recommended pre workout supplement right now because it contains the best natural ingredients at the correct doses, and has great reviews.
It’s made by a company called Roar Ambition and contains the largest number of our top recommended pre workout ingredients out there right now.
Most importantly, it doesn’t contain any risky or banned ingredients – and it’s one of the few products we’ve found that doesn’t contain too many stimulants.
4 Gauge does contain some caffeine, but only 150mg per two-scoop serving. That means that if you have one scoop, you’ll only be consuming 75mg per serving.
It’s one of the few pre workouts out there that doesn’t contain more than 200mg of caffeine per serving.
Plus, the caffeine is complemented perfectly with L-Theanine – an amino acid extracted from tea leaves. L-Theanine will help you get the most out of the caffeine dose, while keeping your relaxed and focused at the same time.
There’s also a great 6000mg dose of Citrulline Malate (for amazing muscle pumps) and 1000mg of Creatine Monohydrate per serving.
Price and where to buy
The slight drawback with 4 Gauge is that it’s only currently available on the official website, meaning that you’re not going to find it in stores or on other websites like Amazon or eBay.
One ’round’ of 4 Gauge costs $45 / £30 / €35.
They have a deal on where you buy two tubs and the third is half price, which includes free shipping to the US and UK. That works out at around $37.50 / £25 / €29 per tub.
• It’s definitely one of the more premium priced products on sale right now but they do offer multi-box discounts.
• You can only buy it directly from the official website.
The bottom line
4 Gauge is our top recommended pre workout supplement and it’s one of the few products out there right now that contains ingredients that won’t cause energy crashes or affect your sleep when consumed sensibly.
The only slight drawbacks are the facts that you can only buy it on the official website and that it’s a premium priced product.
As we always say when we discuss supplements, it’s important to remember that they won’t do the hard work for you.
A good pre workout can get you feeling great and performing at your best in the gym.
However, you’ll still have to make sure that you’re working hard and sticking to your diet to get the most out of your training.
That being said, if you’re on point with your diet and training regime, a quality pre workout can often make all the difference when it comes to maximizing your time spent at the gym or playing sport.
So there we have it, our full guide to a pre workout that doesn’t affect sleep or make you crash later in the day.
We’ve explained why it’s best to pick a supplement that doesn’t overdo it on the stimulants, and named some ingredients to avoid.
4 Gauge is currently our top recommended pre workout supplement on sale right now because it ticks all of the boxes when it comes to the best ingredients at the correct doses.
The Sport Review's product reviews are independent advice you can trust. Sometimes, we earn revenue if you click the links and buy the products, but we don't allow this to bias our coverage. The reviews are produced through a mix of expert opinion and real-world testing.
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BIOGRAPHY: Daniel Sturridge
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