Pre-workouts are super helpful when you need that extra hit of energy to get yourself into the gym. They can enhance your performance, fast track your results and motivate you to train harder for longer. However, we’ve all experienced the dreaded pre-workout crash. Sometimes, your adrenaline can raise enough that your body will come back down and experience mental and physical fatigue. Just like when you drink too much coffee, you might experience headaches, sleeplessness, fatigue and feelings of irritability. The good news is, this can be avoided! You don’t need to ditch the pre-workouts, especially when they are helping you reach your goals in the gym.
Test Your Tolerance
The main reason as to why you might experience a pre-workout crash is due to the sudden increase in stimulants. If you’re not typically a coffee drinker or you don’t often use pre-workouts, you should test your tolerance first.
Start by purchasing a mild stimulant pre-workout so you’re not diving headfirst into the hardcore formulas.
Pre-workouts like C4 Original by Cellucor and Pre FX by Genetix Nutrition would be a good place to begin.
Start with small amounts and build your way up. It’s better to feel nothing at all the first time, than to feel overwhelmed and experience the crash. Even start with half a scoop and work your way up to a full scoop. This way, you’ll be able to get a gauge on what your body can handle.
Food is Your Friend
When you take pre-workout on an empty stomach, although you’ll feel the effects quicker, you may also experience more of a crash. Your body will absorb the caffeine much faster than normal and if you’re already sensitive to stimulants, this probably isn’t a good idea.
Snack on something nutritious such as bananas or some protein oats.
This will also help avoid any digestive discomfort, so you can feel all the positive effects of your pre-workout without worrying about any possible nasty ones.
If you’re used to working out in the morning on an empty stomach, try switch up your training and workout at a different time. It’s easy to find a routine that you like and stick to it, but sometimes trying something new can be exactly what you need. Incorporating pre-workouts into your routine as well as changing up your training can help you avoid plateaus and fast track your results.
Cycle Your Pre-workouts
When we think about crashing, we typically think of the effects you feel when the pre-workout wears off. However, there is another type of crash that’s a little bit more long term.
If you consistently take pre-workouts you might begin to build up a tolerance. Instead of taking half a scoop, you’re now taking 3 and you’re barely feeling the buzz.
The body can only produce so much adrenaline each day and if you’re overdoing it, you can experience this type of crash.
You can avoid this issue by cycling your pre-workouts. This simply means consistently taking your pre-workout of choice for about four weeks and then going completely off it for one week. During this week, you should avoid all stimulants like coffee and energy drinks. You want your body to replenish itself. After this, you can get back to smashing PR’s and pushing yourself at the gym.
Try Non-stim Pre-workouts!
If you want to avoid the effects of stimulants entirely, get your hands on a non-stim pre-workout! You get all the benefits of a regular pre-workout, such as the pump, stamina and increased energy, but you won’t get the tingly sensation and you’ll also avoid the crash.
This is a great alternative to anyone looking to enhance their performance at the gym without having to incorporate stimulants into their routine. A non-stim alternative that is loved by athletes is Oxyshred Non-stim by EHP Labs.
This is also a great option for people that like to work out in the night-time! Pre-workouts can be an amazing addition to your routine. They are effective and can help you achieve the goals you once thought were impossible. But it’s important to understand how your body reacts to different formulas. Have your pre-workouts work with you!