7 Tips To Avoid Crash After Taking Pre-Workout

person sleeping on sofa
The main purpose of pre-workout is to give you a burst of energy and enhanced in your workout performance. This burst of energy can lead to a crash after the stimulant effects of pre-workout has worn off. In this article we will discuss seven tips to avoid a crash after taking pre-workout.

Start with a light meal or snack before taking your pre-workout

banana and apple smiley

A light meal or snack before taking your pre-workout can help you avoid a crash after the stimulant effects of the pre-workout have worn off. Eating a small amount of protein and carbs before your workout will help to stabilize your blood sugar levels and give you sustained energy throughout your workout.

Be careful, to not eat too much carbs because it can make you feel sluggish and lead to a crash mid workout. Some great pre-workout snacks include: a hard-boiled egg, a small handful of nuts, or an apple, banana with peanut butter.

Eating before you take pre-workout also reduces the chance of pre-workout sickness. That is a common side effect of pre-workout also known as nausea and vomiting. This will of course have an impact on your workout performance.

Make sure you’re well-hydrated before taking pre-workout

woman drinking water while workout out

It is important to be well-hydrated before taking your pre-workout supplement. Dehydration can lead to a number of issues including: headaches, dizziness, and decreased energy levels. These symptoms can all lead to a crash after taking pre-workout.

Dehydration is also linked to a number of other health issues such as: kidney stones, muscle cramps, heat stroke, and seizures. Muscle cramps can also impact your workout performance and lead to a crash after taking pre-workout. So make sure you’re drinking plenty of water throughout the day and especially before taking your pre-workout supplement.

To be well-hydrated you can :

  • Drink 8-10 glasses of water per day
  • Drink a glass of water before and after your workout
  • Add a pinch of salt to your water to replenish electrolytes
  • Drink fruit or vegetable juices
  • Drink sports drinks

Make sure you’re well-rested before taking your pre-workout

It is important to be well-rested before taking your pre-workout supplement. Lack of sleep can lead to a number of issues including: decreased energy levels, irritability, and impaired cognitive function. These symptoms can all lead to a crash after taking pre-workout.

Lack of sleep is also linked to a number of other health issues such as: obesity, diabetes, and hypertension. So make sure you’re getting enough sleep each night, typically 7-8 hours for most adults.

To get a good night’s sleep you can:

  • Go to bed and wake up at the same time each day
  • Create a relaxing bed-time routine
  • Avoid caffeine and alcohol before bed
  • Exercise regularly
  • Create a comfortable and dark sleeping environment

Start with a lower dosage and work your way up over time

When you first start taking pre-workout it is important to start with a lower dosage and work your way up over time. This will help you avoid any potential side effects from the supplement and will also help your body to adjust to the stimulant effects.

Most pre-workout supplements come in powder form and are meant to be mixed with water. The recommended dosage is typically 1 scoop per day. However, it is always best to start with half a scoop (0.5 scoops) and see how your body reacts before increasing the dosage.

Especially if it is your first time using a pre-workout supplement, it is important to be aware of the potential side effects. These can include: jitters, anxiety, increased heart rate, and nausea. If you experience any of these side effects, it is best to reduce the dosage or stop taking the supplement altogether.

Some people are very sensitive to the stimulants in pre-workout and may not be able to take pre-workout supplements at all. If this is the case, there are still plenty of other options for getting a great workout without pre-workout. If you are sensitive to stimulants you are more likely to experience a crash after taking pre-workout.

Take a break from pre-workouts every few weeks to give your body a break

It is important to take a break from pre-workouts every few weeks. This will allow your body to recover from the stimulant effects of pre-workout and reduce the chance of a crash.

Taking a break from pre-workouts will also help to prevent your body from becoming tolerant to the ingredients in pre-workout. Tolerance can lead to a decrease in the effectiveness of pre-workout and lead to a crash.

If you find that you’re crashing more often than not after taking pre-workout then it is probably time to take a break from them.

Avoid other stimulants

In addition to taking a break from pre-workouts, you should also avoid other stimulants such as: caffeine, energy drinks, and soda. These other stimulants can lead to a crash after taking pre-workout.

It is also important to be aware of the other ingredients in pre-workout supplements. Some of these ingredients can interact with other medications you are taking and lead to a crash.

If you are taking any medications, it is always best to speak with your doctor before taking a pre-workout supplement.

Make sure you’re eating enough

If you’re not eating enough, your body will not have the energy it needs to perform at its best. This can lead to a crash after taking pre-workout. If you are in a calorie deficit, it is best to avoid pre-workout supplements altogether. You can check your calorie needs here.

It is important to eat a balanced diet that includes: protein, carbohydrates, healthy fats, and vitamins and minerals. If you are not sure how much nutrition your are getting in your diet, you can use a food tracker such as MyFitnessPal.

Most people should strive to reach their ideal protein intake which is different for everyone. You can use this protein intake calculator to find out how much protein you should be eating. If you are not eating enough protein than you are more likely to have a crash after taking pre-workout.

Conclusion do you crash after taking pre-workout

If you are taking a pre-workout supplement and find that you are crashing afterwards, there are a few things you can do to avoid it. First, make sure you are well-hydrated and have eaten a light meal or snack before taking your pre-workout. Second, start with a lower dosage and work your way up over time. Third, take a break from pre-workouts every few weeks. Finally, avoid other stimulants such as caffeine and energy drinks. If you are still crashing after taking these precautions, it is probably best to stop taking pre-workout altogether.

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Article written by
I'm a physical fitness expert with over 5 years of experience in the fitness and gym industry. I have a certificate in fitness and workout routines, as well as a nutrition certificate from an accredited institution. I love helping people achieve their fitness goals, whether it be through providing workout routines, nutritional advice, or simply motivating them to keep going. Let me help you reach your fitness goals!