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November 07, 2021 8 min read

Struggling to make it through your workout?  Whether you are a competitive athlete or someone who just enjoys the feeling of a good workout, if you have increased your training intensity but cannot seem to push yourself through it, a pre-workout may be the spark you need.

No matter what your fitness goals are, taking a pre-workout can increase your performance.

But not all pre-workout supplements are the same, so keep reading to find out about some of the best pre-workout ingredients on the market and just how long you can expect them to last.

How Long Does Pre-Workout Last?

If you are taking a pre-workout, it’s critical to know just how long you can expect it to last. This way you can time it so it kicks in at the start of your workout routine.

There are several factors that can influence how long it takes for pre-workout to kick in, including serving size, body weight, and how sensitive you are to certain ingredients.

Each ingredient in pre-workout can last a different amount of time and we'll cover each of these ingredients throughout the article. 

But generally, you can expect the effects of pre-workout to last about three hours from the time they kick in  which is usually between 20 minutes and an hour.

What is Pre-Workout?

Pre-Workout supplements are products designed to increase your energy, mental focus, endurance, and the scope of your workout routine.

3d render of pre-workout pill with granules isolated over white background

Pre-workout ingredients are specifically formulated to cause your blood vessels to dilate. This increases the blood flow to and from your muscles, while also increasing your energy and endurance.

Since the goal of taking a pre-workout supplement is to enhance your performance, many people take them prior to working out. Doing this allows athletes and other gym-goers alike to push themselves harder for better results.

Although many of the pre-workout supplements on the market come in powder form, some companies offer capsules or in the form of a pre-workout drink that is canned or bottled. When using powdered supplements, you will need to mix them with water or some type of juice.

When taking a pre-workout supplement, it is important to know what ingredients are included. This is because knowing this information will help you form a better opinion about which pre-workout supplement is right for you. Some pre-workouts have common ingredients, while others have some form of the same.

The most common ingredients in a pre-workout supplement are:

  • Beta-alanine
  • Caffeine
  • Citrulline Malate
  • Tyrosine
  • Taurine
  • Creatine
  • Niacin
  • Arginine
  • Vitamin B-12
  • Betaine

Common Pre-Workout Ingredients (And How Long They Last)

Here are a few of the most common ingredients and how long they alone continue to help your body so you know exactly how long your specific pre-workout will last.


Most studies show that caffeine is absorbed entirely into your body within about 60 minutes.

This means that once it has been consumed, especially when taken in liquid form, the caffeine makes its way through your body along with body water.

Some researchers have found that caffeine can have a half-life of about five hours. Since it can be fully absorbed within 60 minutes, the lasting effects of the energy boost caffeine gives can be anywhere from 1.5 up to 9.5 hours.


This supplement often found in pre-workout supplements is designed to increase blood flow by opening up the blood vessels.

Arginine is said to enter full absorption within 60 to 90 minutes following consumption.

When it comes to the half-life of arginine, most researchers agree that it can be anywhere from 30 to 120 minutes. As with most things, these results will depend on the individual person and how their body processes the ingredient.  


Those who are attempting to build muscle mass often take creatine. Creatine helps with this process, which is why this particular supplement is commonly used in pre-workout. It helps your body produce the energy needed to build muscles. Adding this into your routine can help you achieve those reps you need to stack on those muscles you are looking for.

Although creatine is something that continues to help your body post-workout, it typically only stays in your system for about three hours after consumption.

After that, it is broken down by your body and eliminated as waste.


Beta-alanine is an amino acid designed to keep your muscles from fatigue during an excruciating workout session. Your body produces this amino acid naturally, but consuming additional will help you to endure a longer workout.

Interestingly enough, this ingredient, unlike the others on this list, will continue to help your body for a period of 12 weeks.

This means you don’t have to worry about timing your pre-workout for this particular benefit. Instead, just consuming a pre-workout with beta-alanine regularly is enough for your body to benefit for weeks to come.

If you’ve finished reading the above list of common ingredients, you will notice that most of the ingredients kick in after 30-60 minutes, and have reached their peak helpfulness to your body within three hours.

This means that you should take your pre-workout 30-60 minutes before your workout, and plan your workout to conclude within 3 hours to get the most benefits.

What are the Benefits of Pre-Workout?

Most people who take pre-workout supplements do so for the benefits it adds to their workout routine. When you are able to have a more sustained focus on the routine of your choice, your performance is enhanced, thus resulting in a better overall session of weight loss or muscle growth.

In a study on the effects of the ingredients found in a pre-workout, results showed a decrease in fatigue in athletes who used a pre-workout, which resulted in an improvement in the quality of resistance training sessions for athletes.

Although there is some debate in various studies on the effect of the specific ingredients on performance, many people believe that the pre-workout supplement is well worth it in the long run. This is because when they take a pre-workout before heading to the gym, they are routinely able to push themselves further.

Lasting Effects

It is important to keep in mind that any of the statistics can vary depending on various factors. Some of these factors include age, gender, body weight, and overall health. Taking any of these supplements especially for a longer period of time should be done so under the medical advice of a healthcare professional.

You may have to change the amount of the pre-workout you take in the beginning until you find what works best for you. This is because depending on the factors stated above, you may need less than the recommended amount. You also may find that it takes a longer period of time, or a shorter one, for a specific pre-workout formula to kick in for your body.

Additionally, it is not recommended to take anything that has stimulants or other energy-increasing ingredients when you are planning to have a lower intensity workout. Doing this can defeat the purpose of relaxing in those types of routines. So save the pre-workout for your most grueling workout routines.

Who Should Take Pre-Workout?

When most people think about dietary supplements, especially the pre-workout type, the biggest misconception is that it is solely used for weightlifting and bodybuilding. Although used often by these groups, many others have taken pre-workout supplements for various reasons.

In most cases, pre-workouts are recommended to those who train for high-intensity reasons. This can be athletes who are training for cardio or simply for weight loss. As long as you are healthy and understand the side effects that may occur with taking a pre-workout supplement, it can be a safe and effective method to help get you to that next level in your performance.

Is Pre-Workout Safe?

While most ingredients in a pre-workout supplement are deemed safe, according to the food and drug administration, it is important to remember that everything should be taken in moderation. This is because taking anything in excess of the recommended amount can be detrimental to your overall health.

Before you take a pre-workout supplement, double-check the ingredients to make sure they are safe for you. It is also recommended to try a couple of different pre-workouts, as some may affect your body differently than others. 

Caffeine Concerns

You will want to monitor your caffeine intake if you are taking a pre-workout. This is because the supplement typically contains more caffeine than your standard cup of coffee. It is recommended that you reduce the amount of caffeine you consume from other sources while taking any supplements that also have it as the main ingredient.

When consuming caffeine, you should keep in mind that it is categorized in the class of stimulants and can have long-term effects on your nervous system. This is because caffeine increases your mental alertness for a period of time, however, over time can cause the brain to not get the rest it needs. This is why you should keep your pre-workout to just using it before your work out, and cutting out other sources of caffeine while you are taking it. 

Niacin Concerns

Many of the common ingredients can help increase your energy levels, but can also have other side effects. Some of these side effects include a tingling sensation that is commonly seen after the consumption of Niacin. This effect typically goes away after a while.

Taking Niacin in higher doses can be detrimental to your body. If taken on a regular basis, Niacin can cause liver damage, low blood pressure, and organ failure. Therefore it is highly recommended to read the label of any supplements you take to ensure that the level is within recommended limits.

Hydration Concerns

It is important for you to stay hydrated not only throughout your workout but also when you add in a pre-workout regimen.

Shirtless sportsman resting after training at the gym sitting on the floor drinking water with his eyes closed

Dehydration can occur when you participate in any high-intensity workout routine. You will need to ensure that you are drinking enough water throughout the day and during your workout session.

Bans in Professional Sports

It is important to know what ingredients are in any supplements you are taking. This is especially true if you participate in professional sports of any kind. Many supplements are banned and will result in disqualification if even trace amounts are found. Because, at least in the U.S. it is not required for companies to disclose results of testing done on supplements, it is recommended that you work with companies that boast that they have had them third-party tested.

Picking Long-Lasting Workout Supplements

When it comes to finding the best pre-workout supplements that fit your needs, there are many reputable companies that can guide you through the selection process. As you are making your choice, you will want to take into consideration the possible side effects that could occur.

If you are willing and able to put up with those, then you should find something that works for you. Here are three of the longest-lasting pre-workout supplements currently on the market. 


CHARGED-AF is a high-intensity pre-workout supplement that is designed to increase energy, strength, and stamina while at the same time giving nutrients that are vital to assisting with your anaerobic and aerobic capacity.

Many people who take this supplement like that it is fast-acting and that they do not experience a crash that comes with some pre-workout supplements. This means that your workout can go longer than ever before and you won’t feel terrible afterward.


If you are looking for the ultimate pre-workout supplement,  AMPED-AF  is king. AMPED-AF  increases your focus with the maximum amount of energy for a more explosive workout. People who have tried this supplement have boasted about its ability to allow them to train for longer periods of time and also doesn’t have a noticeable crash.

Pre-Workout Stack

Some who have tried workout products decide to take multiple pre-workout supplements to make sure they last long enough for their entire workout. If this is the case for you, the Pre-Workout Stack  was formulated with you in mind. With this stack, you get the perfect combination of ingredients that will help increase your performance and provide the energy you need to maximize your workout for as long as possible.

Ready To Boost Your Workout?

Finding the best pre-workout that lasts long enough and fits your needs can be challenging. This is because there are many different combinations you can choose from. Depending on what your long-term goals are, making the right choice of dietary supplements can make or break your workout routine.

Additionally, if you are planning to change your workout to early in the morning, a pre-workout supplement may be the key to getting it done. So whatever your fitness goals may be, it may be time to consider adding a long-lasting pre-workout supplement to your workout routine today.