How Much Pre-Workout To Take?

by Nader Qudimat
Updated July 31, 2023

Pre-workout supplements have become a must-have.

They're known for boosting energy, enhancing performance, and optimizing gains.

But the question is: how much of pre-workout should you be taking?

Let's dive into the details and find out.

How Much Pre-Workout Should You Take: Quick Answer 

When it comes to pre-workout, starting with one scoop is the safest approach, allowing you to assess your tolerance to its ingredients.

It's crucial to consider the caffeine content of your pre-workout, with a general guideline to stick to around 200mg per serving, and proceed with caution if the content is higher.

Determining the Right Amount of Pre-Workout

The right amount of pre-workout can vary greatly from person to person. Factors such as your body weight, tolerance to stimulants, and fitness goals all play a role in determining the right dose for you.

Understanding Servings and Scoops

Most pre-workout supplements come with a scoop for measuring out servings.

However, the scoop size and the recommended number of scoops per serving can vary between different brands and products.

Typically, one serving of pre-workout is around one scoop, which is usually between 5 to 15 grams, depending on the product. However, this doesn't mean you should always take a full scoop.

Start with half a scoop (or half a serving) if you're new to pre-workout or sensitive to caffeine, and then gradually increase the dose as your body adapts.

Factors Influencing Pre-Workout Dosage

Several factors can influence how much pre-workout you should take. These include:

  • Body Weight: Larger individuals may require a higher dose than smaller individuals.
  • Tolerance: If you regularly consume caffeine or other stimulants, you may have a higher tolerance and require a larger dose.
  • Fitness Goals: If your workouts are more intense or longer in duration, you may benefit from a larger dose.

Starting with a Smaller Dosage

It's always best to start with a smaller dose when new to pre-workout.

This allows you to gauge your body's response and adjust the dose as needed. For instance, if you're not experiencing any adverse effects and could benefit a bit more, you can gradually increase the dose.

However, if you're experiencing side effects such as jitters or an upset stomach, you may need to cut back.

Read: How Long Does Pre-Workout Sickness Last?

How Many Scoops Should You Take?

The answer to this question isn't one-size-fits-all. The amount of pre-workout you should take can depend on various factors, including your body weight, caffeine tolerance, and overall fitness goals.

However, starting with a lower dosage and gradually increasing it as needed is always a good idea.

This can help you avoid potential side effects like jitteriness or upset stomach.

Starting with One Scoop: The Safe Approach to Pre-Workout

When it comes to pre-workout, it's always best to start with a single scoop.

This allows you to assess your tolerance to the supplement and its ingredients.

Wait for about 30 minutes after taking the pre-workout for the ingredients to be absorbed into your system. Also, it's important to avoid taking pre-workout too late in the day, as it could disturb your sleep due to its stimulant content.

Understanding Pre-Workout Ingredients and Their Dosages

Pre-workout supplements often contain a variety of ingredients, each with its own recommended dosage. Here are some common pre-workout ingredients and their typical dosages:

  • Beta-Alanine: This amino acid is often included in pre-workout supplements for its ability to delay muscle fatigue. A typical dose is between 2 to 5 grams.
  • Caffeine: As a stimulant, caffeine is a mainstay in many pre-workouts. The amount of caffeine can vary greatly, but a typical dose is between 100 to 200 milligrams.
  • Citrulline: This amino acid is used to improve blood flow, and a typical dose is between 6 to 8 grams.

For a more comprehensive list of pre-workouts categorized by their caffeine content, check out this resource.

Determining Your Pre-Workout Dosage Based on Caffeine Content

The amount of pre-workout you should take can largely depend on its caffeine content.

Here's a general guide:

  • 100mg Caffeine: If your pre-workout contains 100mg of caffeine per scoop, one scoop should be sufficient for most people. If you have a high tolerance to caffeine, you may consider taking 1.5 to 2 scoops.
  • 200mg Caffeine: For pre-workouts with 200mg of caffeine per scoop, one scoop is typically enough. Those with a high caffeine tolerance should proceed with caution when considering taking more than one scoop.
  • 300mg Caffeine: Pre-workouts with 300mg of caffeine per scoop are quite potent. It's recommended to start with less than one scoop and only increase the dosage if you feel comfortable doing so.
  • 400mg Caffeine: These are high-stimulant pre-workouts and should be approached with caution. Start with half a scoop or less and only increase the dosage under the guidance of a healthcare professional.

Remember, everyone's tolerance to caffeine and other pre-workout ingredients can vary.

Always start with a lower dose to assess your

Key Pre-Workout Ingredients And Dosages

Pre-workout supplements typically contain a mix of ingredients designed to boost performance. Here are some of the most common ones:


Known for its energy-boosting effects, caffeine can also enhance mental alertness and muscle contractions during workouts.

A safe range for caffeine intake is typically between 100-200mg per day, according to research.


This popular supplement can help increase muscle size, strength, and performance. A typical dose is around 5g per day, as suggested by scientific studies.


This amino acid can help delay muscle fatigue, enhancing your performance during workouts. Starting doses usually range from 800mg to 4000mg, as per research.

Citrulline Malate

This supplement can help improve muscle blood flow, enhancing performance and recovery. A typical dose ranges from 2-6g, as shown in studies.

Remember, these are general guidelines, and the optimal dose can vary based on individual factors. Always consult with a healthcare provider before starting any new supplement regimen.

Maximizing the Benefits of Pre-Workout

Getting the most out of your pre-workout supplement is not just about how much you take, but also when and how you take it. Here are some tips:

Stay Hydrated

Pre-workout supplements can have a dehydrating effect, especially those containing caffeine.

Ensure you drink plenty of water before, during, and after your workout.

Timing is Key

Take your pre-workout supplement 30-60 minutes before your workout for best results. This gives your body time to absorb the ingredients and lets the effects kick in right when you start your workout.

Follow the Recommended Dosage

More isn't always better when it comes to pre-workout. Taking too much can lead to side effects and may even hinder your performance. Always start with a smaller dose and adjust based on your body's response.

Potential Risks and Side Effects

While pre-workout supplements can boost your performance, they're not without risks. Too much can lead to side effects such as jitters, upset stomach, and heart palpitations. Always start with a smaller dose and listen to your body.

If you experience any adverse effects, it's best to cut back or discontinue use.

And remember, it's always a good idea to consult a healthcare provider before starting any new supplement regimen.

Read: The Ultimate Guide to Pre-Workouts

Understanding Pre-Workout Supplements

Pre-workout supplements are designed to help you get the most out of your workouts. They contain a mix of ingredients that can boost energy, improve focus, and enhance muscle strength. But remember, more isn't always better. Overdoing it can lead to side effects and may even hinder your progress.

What is Pre-Workout?

Pre-workout is a type of dietary supplement designed to boost workout performance.

It's typically consumed before exercise and contains a blend of ingredients like caffeine, amino acids, and other performance-enhancing compounds. 

You might want to read: Should Beginners Use Pre-Workouts?

Why Do People Use Pre-Workout Supplements?

People use pre-workout supplements for a variety of reasons.

Some use it for the energy boost it provides, helping them power through tough workouts.

Others use it for the performance-enhancing benefits, like increased strength and endurance.

Further Reading on Pre-Workout Supplements

Understanding pre-workout supplements and their effects on the body can be a complex topic.

There are many factors to consider, from the specific ingredients and their dosages to your personal tolerance and fitness goals.

To help you navigate this topic, we've compiled a list of resources that delve deeper into various aspects of pre-workout supplements:

By educating yourself and understanding how pre-workout supplements work, you can make informed decisions that support your fitness goals and overall health. Remember, while pre-workout can be a powerful tool, it's important to use it responsibly and listen to your body's responses.


Can I take pre-workout every day?

While it's generally safe to take pre-workout supplements on a regular basis, it's a good idea to cycle off every now and then to prevent tolerance build-up and to give your body a break.

What happens if I take too much pre-workout?

Taking too much pre-workout can lead to side effects such as jitters, upset stomach, insomnia, and in extreme cases, heart palpitations.

Always start with a smaller dose and adjust as needed based on your body's response.

Can I take pre-workout on an empty stomach?

While some people prefer to take pre-workout on an empty stomach, others may experience stomach upset.

If this is the case for you, try taking your pre-workout with a small snack.

Can I mix pre-workout with other supplements?

Yes, pre-workout can be mixed with other supplements like BCAAs or protein powder. However, be mindful of the total amount of each ingredient you're consuming to avoid taking too much.

How long does pre-workout last?

The effects of pre-workout can last anywhere from 1-4 hours, depending on the ingredients and your individual response.

Bottom Line

Determining the right amount of pre-workout to take involves considering factors like your body weight, tolerance, and fitness goals.

Start with a smaller dose and adjust as needed based on your body's response.

Remember to stay hydrated, time your dosage correctly, and listen to your body to maximize the benefits and minimize potential side effects.

As always, consult with a healthcare provider before starting any new supplement.

Read: The Ultimate Guide for Pre-Workouts

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

Search This Site

About FitFrek

FitFrek operates as an independent platform, offering comprehensive workouts, programs, routines, guides, and unbiased reviews to accelerate your progress. We pride ourselves on our honesty, delivering straightforward and candid insights. FitFrek does not offer medical advice, diagnosis, or treatment services.

FitFrek © 2013 – 2024 All Rights Reserved
Exclusive Site of Nader Qudimat
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram