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.
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 and a common addition to many sports supplements.
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 (or none at all).
• 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 so-called ‘fat burner’ supplements.
However, it’s been known to cause side effects and we’re not fans of it at all.
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 other products, 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 problems 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.
We’ve walked you through some of the common problems caused by pre workout supplements and pointed out some ingredients that are best avoided.
Pre workouts usually contain Caffeine and/or other stimulants, so the total dose of stimulants is the main thing to look out for when picking a product in this category.
If you want to see our updated guide to our pick of the best pre workout supplements on the market right now, simply follow the link shown below.
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 selecting 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.
Remember that you can check out our updated guide to the leading pre workout supplements on the market right now by following the link shown below.
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BIOGRAPHY: Ethan Hazard
BIOGRAPHY: Daniel Sturridge