Pre-workout and caffeine: the effective dose without disrupting your sleep

Caffeine is one of the best-documented ingredients in pre-workout supplements. It can reduce the perception of exertion and improve certain aspects of endurance, strength or power. However, the benefits follow a curve: beyond a certain point, nervousness, palpitations, digestive problems and impaired sleep take over.

Start with a dose lower than the maximum recommended dose

The NIH summarises a widely studied range of 2 at 6 mgper kg before exercise. This does not mean you should aim for 6 mgper kg. Many people respond to a lower dose. Start at the lower end of the range, especially if you are light, sensitive or unaccustomed to it.

Include all sources

Pre-workout supplements, coffee, tea, matcha, energy drinks, gels and caffeinated soft drinks all add up. The label must state the dose per serving; also check whether a ‘serving’ corresponds to one or two scoops. Avoid combining several stimulants without understanding their cumulative effects.

Sleep can negate the benefits

A more intense session at 20 is rarely worth losing a night’s sleep over. The NIH generally recommends 7 to 9 hours’ sleep for adults. If caffeine delays you falling asleep, take it well before bedtime or opt for a session without stimulants.

Three flavours ofABE Ultimate Pre-Workout are in stock, including Fruit Punch, Bubblegum Crush and Sour Gummy Bear. Check the exact caffeine content on the label before use.

Who should take care?

Pregnancy, high blood pressure, heart rhythm disorders, anxiety, stimulant treatment or cardiovascular disease warrant professional advice. A pre-workout supplement must never be used to mask persistent tiredness or a chronic lack of sleep.

Sources

• NIH ODS — caffeine and sporting performance
• NIH/NHLBI — how much sleep do you need?