Of course, you can also choose pre-workout supplements without any caffeine. Remember that it’s best to avoid caffeine for at least 6 hours before bed to help prevent sleeplessness, according to some older research ( 6). The best way to reduce side effects is to start with a small dose of a caffeinated pre-workout supplement, slowly increasing your dosage to see what you can tolerate. Ways to reduce side effectsĬaffeine dosing is very individualized, as some people tolerate it better than others. ![]() In comparison, 1 cup, or 240 milliliters (mL), of coffee contains only 95 mg ( 5). Serving sizes typically range from 0.35–1 ounce (oz), or 10–30 grams (g). ![]() What’s more, many pre-workout supplements pack high amounts - up to 500 milligrams (mg) of caffeine per serving. These include insomnia, nausea, increased heart rate, headaches, anxiety, and jitteriness or restlessness ( 4). Nonetheless, caffeine has several potential side effects, especially if you consume too much. In theory, caffeine allows you to get more out of a given workout. This stimulant has been shown to increase muscle strength and output during exercise while reducing fatigue ( 1, 2, 3). Caffeine is one of the primary ingredients in many pre-workout supplements.
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