If you were to ask someone about their first experience taking a pre workout, it may spark nostalgia depending on the era of supplementation in which it occurred. Products like Jack3d, SuperPump 250, and Craze were sold in a time where companies pushed the envelope with formulations, for better or worse.
Nevertheless, those supplements provided tremendous energy and pumps for hard workouts. To this day there are still quality formulations that do the same.
The base of any pre workout formulation will be the stimulant complex; typically composed of caffeine, yohimbine, and new innovative compounds. This is responsible for the physical and mental stimulation felt from these supplements.
You can safely take pre workout supplements every day, but the body will develop a tolerance to certain ingredients like caffeine.
When caffeine intake stops for an extended period of time, usually about 2-3 weeks, caffeine tolerance resets. After this break period, caffeine will have an impact similar to the first time you ever had it.
Consistent caffeine intake doesn’t appear to be inherently harmful if taken in a reasonable dose (under 400mg per day). However, when caffeine begins to lose its effect, people will typically increase the dose. This could be a larger dose, an increase in the frequency of doses, or both.
Even though you can safely consume a pre workout every day, it may be a good idea to take a break off of stimulants once in awhile in order to extrapolate the greatest benefit from the supplement in the long run.
Other ingredients, like citrulline, are just the opposite. Citrulline, an ingredient used to increase blood flow and muscle pumps, works more effectively when taken consistently. In this instance, a pre workout with citrulline should be taken every day.
Beta alanine, another popular ingredient used for muscle endurance, also works better when taken consistently. Creatine, which is stored in muscle, also requires consistent intake. Muscles must be completely saturated with creatine before any tangible benefit can occur.
Since there is a dichotomy between caffeine and other pre workout ingredients for performance, as it relates to dosing, the best recommendation is to strike a balance between the two.
It’s unlikely that you work out every day. Most people who are serious about the gym work out 4-5 days per week. If you don’t consume pre workout on off days, you can still experience the benefits. The off days are somewhat of a “mini break” from caffeine, and the 4-5 days at the gym are enough to reap the benefits of the other non-stimulatory ingredients.
Non-Stim Pre Workouts
If you want the benefits of a pre workout, but also want an extended break from caffeine, there are many non-stimulant pre workout supplements available.
In many instances, a non-stim pre workout formulation looks just like the regular version minus the caffeine. Without the obvious stimulatory effect from caffeine, it can be hard to tell if a non-stim pre workout is working.
You have to be in tune with your body to know if it’s having an effect. Keeping track of your lifts and workout programs also helps determine if any change in performance, good or bad, has occurred.
To compensate for the lack of stimulants, many non-stim pre workouts feature herbs that promote natural energy and boost overall mood. These include herbs like ashwagandha, rhodiola, and ginseng.
Some people purchase both a regular and non-stim pre workout and cycle between the two. This is typically done in a 2 weeks on, 2 weeks off fashion. Since caffeine is so inexpensive, there is rarely a major price difference between the two.
Others may choose to make their own pre workout. This allows you to not only pick and choose the ingredients you like, but also control the dosage. Some pre workout supplements have good ingredient profiles, but may still be underdosed.
Making your own pre workout also lets you easily convert from a non-stim pre workout to a stim-based pre workout. This is simply done with the addition or subtraction of caffeine.
Beyond that, you can alter the total caffeine content based on the workout. Some days are harder than others. Or perhaps you didn’t sleep well the night before. Having complete control allows you to fully customize a pre workout based on a number of variables.
Summary
While a pre workout can be taken safely every day, the better strategy may be to cycle on and off caffeine at times to experience the greatest benefit.
Some people reach a point where they need a pre workout just to get in the gym and feel normal. At this point, it’s not even providing the energy it’s designed to, it’s simply bringing you back to baseline.
Everyone has a different tolerance and adaptation to caffeine, but taking a break every few months is a solid recommendation to get the most out of a pre workout supplement.