Can You Mix Pre-Workout The Night Before?

by Nader Qudimat
Updated June 13, 2023

Pre-workouts, once mixed, can remain usable from one night to the next day.

But there’s a catch…

They need to be kept chilled.

If it’s not refrigerated, they might lose their taste, change color, and start to smell.

If your pre-workout contains creatine, you may need to stir it again if the creatine has settled undissolved at the bottom.

So you’re probably asking…

"Can you mix pre-workout the night before?"

We’ll dive into it in this article so you can fully understand how long can pre-workouts last after mixed in water and what signs to look for if it goes bad.

Can You Mix Pre-Workout the Night Before?

Yes, you can mix pre-workout the night before.

However, it's important to note that the effectiveness of some ingredients may decrease over time once mixed with water.

While it's possible to mix pre-workout the night before, the effectiveness of some ingredients may decrease over time once mixed with water.

A study in the Journal of the International Society of Sports Nutrition suggests that the timing of caffeine ingestion, a common pre-workout ingredient, can impact its effectiveness. [1]

Mixing pre-workout the night before can save time, but it's important to consider the potential decrease in potency.

Pre-workout should be stored in a cool, dry place and consumed within 24 hours if mixed with water

(Related: How many scoops of pre-workout should I take?)

What Is Pre-Workout?

Pre-workout is a supplement designed to give you a boost of energy and increase your performance during your workout.

It's typically consumed in powder form and mixed with water.

The purpose of pre-workout is to increase your energy, endurance, and focus during a workout.

It's designed to help you push through your limits and achieve your fitness goals.

Common Ingredients in Pre-Workout


Caffeine is a common ingredient in pre-workout supplements due to its ability to increase alertness and delay fatigue. [2]


Creatine is known for its performance-enhancing effects, particularly in increasing power output and muscle strength. [3]


Beta-Alanine is included in pre-workout supplements for its role in producing carnosine, a molecule that helps buffer acid in muscles, leading to increased physical performance. [4]


Branched-Chain Amino Acids (BCAAs) are essential amino acids that help promote muscle growth and enhance exercise performance. [5]

The Timing of Pre-Workout

The timing of pre-workout consumption can significantly impact its effectiveness.

It's typically recommended to consume pre-workout 20-30 minutes before your workout.

The Science Behind Pre-Workout Timing

According to a study published in the Journal of the International Society of Sports Nutrition, the timing of caffeine ingestion plays a crucial role in its effectiveness.

The study suggests that consuming caffeine 60 minutes before exercise can maximize its ergogenic effects. [6]

The Pros and Cons of Mixing Pre-Workout the Night Before

Mixing pre-workout the night before can save you time in the morning, but it may also lead to a decrease in the effectiveness of some ingredients.

It's essential to weigh the pros and cons before deciding to mix your pre-workout the night before.

How to Properly Store Pre-Workout

Pre-workout should be stored in a cool, dry place to preserve its potency.

Once mixed with water, it should be kept in the refrigerator and consumed within 24 hours.

How To Tell If Pre-Workout Has Gone Bad

Knowing when your pre-workout has gone bad (or if there’s something wrong with it) is crucial to know you're getting the most out of your supplement and not consuming anything potentially harmful that could ruin your workout.

Pre-workout supplements, when mixed, can last overnight and into the next day if they are refrigerated.

However, they may lose flavor, discolor, and begin to emit an odor.

Pre-workouts that contain creatine might need to be stirred again if it has settled at the bottom and not dissolved.

Creatine has very little long-term stability in water, so if your pre-workout mix contains creatine, you need to drink it within a few hours of mixing it.

Several factors can affect the longevity of a pre-workout mix.

These include the type of pre-workout you’re consuming, chemical reactions in various mixtures, the expiration of particular ingredients, and how you store them.

Creatine and caffeine have rapid breakdown times and potentially counteract each other.

If your pre-workout mix has gone bad, you may notice several signs.

The powder supplements may start consolidating into dry clumps.

It may not pass the smell test, meaning it emits an unusual or foul odor.

The taste may be off compared to when you drink it immediately after mixing.

You may notice a drop-off in your physical capabilities, indicating that the pre-workout is not as effective as it should be.

Changes in the color of your pre-workout can also be a sign that it has gone bad.

These are the common signs that your pre-workout has gone bad:

  • Clumps in the Drink: clumps forming.
  • Unusual Smell: Emits foul or strange odor.
  • Off Taste: Taste differs from usual.
  • Decreased Performance: Lessened physical capabilities.
  • Color Changes: Noticeable discoloration.

To ensure the effectiveness of your pre-workout, it's recommended to mix it just before hitting the gym.

This way, the components in the pre-workout mix are at their absolute best when mixed and drank immediately, within 30 minutes of your workout session.

While it's possible to store pre-workout in the fridge overnight, it's best to consume it within a few hours of mixing to ensure maximum effectiveness.

You should always pay attention to the signs of a bad pre-workout and prioritize your health and safety when using these supplements.

What To Do When Mixing Pre-Workout the Night Before?

If you decide to mix your pre-workout the night before, there are a few rules to follow to ensure it remains effective and safe to consume.

These include mixing it with water only, sealing it up in a container with a tight-fitting lid, storing it in the refrigerator, and giving it a good shake before consuming it to redistribute any ingredients that might have settled at the bottom of the container.

Mix with Water Only

Ensure that you mix your pre-workout supplement with water only.

Other liquids like juice or milk can react with certain ingredients, causing them to break down more quickly.

Seal It Up

Use a container with a tight-fitting lid to store your pre-workout.

This helps to keep air out, reducing oxidation and maintaining the effectiveness of the ingredients.


Store your pre-workout in the refrigerator.

Cold temperatures slow down the reactions that degrade the quality of the ingredients and prevent bacterial growth.

Shake Before Consuming

Before consuming your pre-workout, give it a good shake.

This helps to redistribute any ingredients that might have settled at the bottom of the container.

What Determines Pre-Workout Mix Longevity?

Several factors can affect the longevity of a pre-workout mix:

Type of Pre-Workout

Different pre-workout supplements have different compositions, and these can affect how long the mix lasts.

Some ingredients may be more stable than others when mixed with water.

Chemical Reactions

Certain ingredients in a pre-workout mix can react with each other over time, which can affect the mix's longevity.

For instance, creatine and caffeine, two common ingredients in pre-workout supplements, have been found to potentially counteract each other.

Expiration of Ingredients

If the ingredients in the pre-workout supplement are close to their expiration date, this can affect the longevity of the mix.

Expired ingredients may not function as well as they did when they were new.


How you store the pre-workout mix can significantly impact its longevity.

For instance, creatine has difficulty dissolving in cold water, so if you like to place your pre-workout in the fridge, the undissolved creatine may have a lessened effect on the body.

Breakdown Times

Certain ingredients, like creatine and caffeine, have rapid breakdown times.

This means that they lose their effectiveness faster than other substances when mixed with water.

So as you can see, various factors can affect the longevity of the mix.

It's best to consume the mix within a few hours of mixing to ensure maximum effectiveness.

The Effect of Pre-Workout on Sleep

Pre-workout supplements, particularly those containing caffeine, can interfere with sleep if consumed too close to bedtime.

It's recommended to avoid consuming pre-workout within 6 hours of sleep.

Alternatives to Pre-Workout

If you're looking for alternatives to pre-workout supplements, consider natural options like a cup of black coffee for a caffeine boost, or a banana for a quick source of carbohydrates.

See what’s the difference between coffee and pre-workouts

Safety Precautions When Using Pre-Workout

Always follow the recommended dosage on the pre-workout supplement label.

Overconsumption can lead to side effects such as jitteriness, upset stomach, and trouble sleeping.

And of course, you can safely take it on an empty stomach

Common Myths About Pre-Workout

One common myth about pre-workout is that it's only for bodybuilders or professional athletes.

In reality, pre-workout can benefit anyone looking to enhance their workout performance, whether they're a beginner or an experienced athlete.


Can I mix pre-workout with milk instead of water?

Yes, you can mix pre-workout with milk, but it may affect the absorption rate of some ingredients.

Can I take pre-workout on an empty stomach?

Yes, you can take pre-workout on an empty stomach.

However, some people may experience stomach discomfort or nausea.

It's best to test how your body reacts or consider having a small snack beforehand.

How long does pre-workout last in your system?

The effects of pre-workout can last anywhere from 1-6 hours, depending on the ingredients and your individual metabolism.

Can I use pre-workout as a meal replacement?

No, pre-workout is not designed to be a meal replacement.

It's a supplement meant to enhance your workout performance, not provide the necessary nutrients that a balanced meal would.

Is it safe to use pre-workout every day?

While it's generally safe to use pre-workout regularly, it's important to cycle off occasionally to prevent dependency and tolerance.

Always follow the manufacturer's instructions.

Can I mix pre-workout with protein powder?

Yes, you can mix pre-workout with protein powder, but it's typically recommended to consume protein post-workout for muscle recovery.

Does pre-workout help with weight loss?

Pre-workout can enhance your workout performance, which can contribute to weight loss as part of a balanced diet and regular exercise routine.

However, pre-workout itself does not directly cause weight loss.

Can I take pre-workout if I'm sensitive to caffeine?

If you're sensitive to caffeine, look for caffeine-free pre-workout supplements.

There are plenty of options available that can provide a boost without the caffeine.

Can I take pre-workout without working out?

While you can technically take pre-workout without exercising, it's not recommended.

The ingredients in pre-workout are designed to enhance physical performance and may cause restlessness or discomfort if not followed by physical activity.

What should I do if I experience side effects from pre-workout?

If you experience side effects from pre-workout, such as rapid heartbeat, excessive sweating, or severe nausea, stop using the product and consult with a healthcare professional.

Bottom Line:

Yes, you can mix your pre-workout the night before.

While you can mix pre-workout the night before, it's important to consider the potential decrease in the effectiveness of some ingredients.

Always prioritize your health and safety when using pre-workout supplements, and consult with a healthcare professional if you have any concerns.

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

Notify of

Inline Feedbacks
View all comments

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 – 2023 All Rights Reserved
Exclusive Site of Nader Qudimat
magnifier cross menu
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram