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If you’re new to pre workout supplements, it’s essential to understand how much you should take before your workout.

Pre workout supplements are designed to enhance your physical performance during exercise by increasing energy levels, improving focus, and reducing fatigue.

However, taking too much pre workout can lead to negative side effects like jitters, anxiety, and even heart palpitations.

When deciding on the proper dosage of pre workout for your needs, there are several factors to consider. These include your body weight, tolerance level, the type of pre workout supplement you’re taking, and your fitness goals.

In this article, we’ll explore these factors in more detail and provide recommended dosages for beginners to help you get the most out of your pre workout supplement without risking any negative side effects.

Key Takeaways

  • Start with a lower dosage if new to pre workout supplements
  • Gradually increase dosage over time as tolerance builds
  • Dosage depends on body weight, tolerance level, type of supplement, and fitness goals
  • Timing and frequency are important factors to consider (take 30-45 minutes before exercise, limit intake to no more than twice a week)

Understanding Pre Workout Supplements

So you’re curious about pre workout supplements, huh? Let’s break it down.

Pre workout supplements are a type of dietary supplement that is designed to be taken before exercise to enhance performance. These supplements typically contain a variety of ingredients, such as caffeine, creatine, beta-alanine, and nitric oxide boosters.

While pre workout supplements can provide benefits such as increased energy, focus, and endurance during exercise, they also come with certain risks. The ingredients in these supplements can cause side effects such as jitters, nausea, and high blood pressure.

It’s important to carefully read and understand the supplement ingredients before taking any pre workout supplement, and to consult with a healthcare professional if you have any underlying medical conditions or concerns.

Factors to Consider When Deciding on Dosage

When deciding on your dosage, there are several factors to take into account. Here are four things to consider:

  1. Body weight: The amount of pre workout you should take depends on your body weight. As a general rule, you should take 0.1-0.2 grams of caffeine per kilogram of body weight. For example, if you weigh 68 kg, you should take 6.8-13.6 grams of caffeine.
  2. Tolerance: If you’re new to pre workout supplements, it’s important to start with a lower dosage. Your body needs time to adjust to the ingredients, and starting with a high dosage can lead to potential side effects. Gradually increase your dosage over time as your tolerance builds.
  3. Goals: The amount of pre workout you take also depends on your fitness goals. If you’re looking to increase your energy and focus, a lower dosage may be sufficient. If you’re looking to increase your strength and endurance, a higher dosage may be necessary.
  4. Dosage consistency: Once you’ve found the right dosage for your body, it’s important to be consistent with your intake. Taking too much or too little can impact your energy levels and performance. Stick to a consistent dosage and monitor how it affects your workouts.

When deciding on your pre workout dosage, consider your body weight, tolerance, goals, and consistency. Starting with a lower dosage and gradually increasing it is the safest approach. Keep in mind that potential side effects can occur with high dosages, so it’s important to listen to your body and adjust accordingly.

Recommended Dosages for Beginners

For beginners, starting with a lower dosage of pre workout supplements is recommended to allow their body to adjust to the ingredients and avoid potential side effects. The ideal dosage may vary depending on the brand and specific ingredients, but most experts suggest starting with half a scoop or one scoop of the supplement mixed with water or juice. This will provide enough energy and focus to power through a workout without overwhelming the body.

Timing and frequency are also important factors to consider when taking pre workout supplements. It’s best to take the supplement 30-45 minutes before exercise to allow it to fully kick in. Additionally, beginners should limit their pre workout intake to no more than twice a week to avoid building up a tolerance to the ingredients.

It’s important to always follow the recommended dosage instructions on the supplement label and consult with a healthcare professional before starting any new supplement regimen.


Congratulations on taking the first step towards enhancing your workout performance with pre workout supplements. It’s important to understand the purpose of pre workout supplements and the factors that influence the dosage you should take.

Remember, pre workout supplements aren’t magic pills that’ll instantly transform your workout. They’re designed to enhance your energy, focus, and endurance, which can lead to improved workout performance.

When deciding on the dosage of pre workout supplements, it’s important to consider your body weight, caffeine tolerance, and sensitivity to other ingredients. Starting with a lower dosage and gradually increasing it based on your tolerance is recommended.

As a beginner, it’s recommended to start with a dosage of 150-200mg of caffeine and gradually increase it up to 400mg, if needed.

In conclusion, pre workout supplements can be a valuable addition to your workout routine when used appropriately. It’s important to understand the purpose of pre workout supplements and the factors that influence dosage. Remember to always read the label and consult with a healthcare professional before taking any supplements.

With proper use and dosage, pre workout supplements can help you achieve your fitness goals and enhance your overall workout experience.