You often see people drinking their pre-workout when they go to the gym or even from the locker room. This is one of the habits in the gym, which you should not copy if you want your maximum efficiency!
That's why: “Most of the active ingredients in your drink before a workout take 30–60 minutes to reach peak blood levels,” writes Chrissie Kendall, Ph.D., in the article “3 mistakes you make with your Pre Workout.” “ If you wait until you reach the gym, you will go to your second or third exercise before the full effects begin. ”
If you start a workout earlier than 60-90 minutes, you will still have enough energy to go through a rather long workout. Most preliminary workouts contain caffeine, and your body takes 3-5 hours to reduce the concentration of caffeine in the blood in half. This is how long a normal workout can be said to be “the last”, although each metabolizes caffeine according to different parameters.
For this reason, an equally important problem is that you train too late, especially if you train late in the evening or early in the evening. Since many pre-workouts contain large amounts of caffeine, too late in the day can harm your sleep. This is very important because getting enough sleep is one of the most important factors for restoring your hard work in the gym. Lack of sleep can even mean more body fat!
The question then is how often you should train. Many people do pre-workouts before almost every workout. The only disadvantage of this approach is that, because caffeine is technically addictive, you can become more tolerant of its effects and need to increase its quantity in order to get the same energy boost.
For this reason, many coaches and athletes recommend saving preliminary training for important workouts, especially intensive, or routines that focus on large groups of muscles, such as the legs, back or chest.