How Many Scoops of Pre Workout to Use: More ≠ Better

Pre workout supplements can enhance performance during exercise. How many scoops of pre workout to use can be difficult to determine as scoop sizes and ingredients vary among products.

In this post, we discuss how to determine the right number of scoops based on your goals, the caffeine content of your pre workout, and provide tips for safe usage.

What Is a Scoop of Pre Workout?

The size of a scoop of pre-workout can vary depending on the brand and specific product. However, a typical serving size for pre-workout supplements is between 5 and 20 grams per scoop.

It’s important to note that the recommended serving size can vary based on the individual’s body weight, tolerance to caffeine and other stimulants. It’s always best to follow the serving size guidelines provided by the specific product and consult with a healthcare professional before beginning any new supplement regimen.

The contents of the scoop can also vary, but commonly include ingredients such as caffeine, beta-alanine, creatine, and amino acids. Other ingredients that may be found in pre-workout supplements include taurine, tyrosine, and various herbal extracts.

Why Do Pre Workout Scoop Sizes Vary?

Pre workout scoop sizes can vary due to differences in the ingredients and dosages used in each product. Some pre-workout supplements are formulated with a high concentration of active ingredients, while others may contain more fillers or lower doses of key ingredients.

How Many Scoops of Pre Workout to Use?

General recommendations:

• Start with 1 scoop (or less) and gradually increase if needed.
• Pay attention to the caffeine content of your pre workout and avoid exceeding recommended daily limits.
• Drink adequate water throughout the day and during exercise.
• Take pre workout at least 30 minutes before exercise to allow time for absorption.
• Avoid taking pre workout late in the day to prevent interference with sleep. 

These guidelines may not be appropriate for everyone. Always consult with a healthcare professional before starting any new supplement regimen.

1. For Various Goals

The appropriate number of pre-workout scoops to use can depend on your goals. However, specific recommendations on the number of scoops cannot be made due to the plethora of products on the market. A study that reviewed the common ingredient profile of the most popular pre-workout supplements found that the top three most prevalent ingredients were beta-alanine, caffeine, and citrulline. 

Ingredient-Specific Dose Considerations Based on Goals:

Beta-alanine: 4–6g per day for at least 2-4 weeks has been shown to be effective for improved exercise endurance. The average amount listed in pre-workout formulations is about 1.2-2.8g per serving. 

Caffeine: 200–300mg has been shown to improve vigilance, alertness, and mood required for optimal exercise performance. The average amount of caffeine listed in pre-workout formulations is about 175–335mg per serving.

Citrulline: 2.4–8g of L-citrulline or citrulline malate (both forms of citrulline are often combined together) has been shown to potentially indirectly increase nitric oxide production and therefore, exercise performance. However, the research is mixed. The average amount listed in pre-workout formulations is about 1.5–6.5g. 

2. According to the Level of Caffeine in Pre Workout

The appropriate number of pre workout scoops to use can depend on the caffeine content of your product. It is important to pay attention to the amount of caffeine in your pre workout and avoid exceeding recommended daily limits. Here are some general guidelines based on caffeine content:

Dose 1: Less Than 100 MG per Scoop (Low Caffeine)

One scoop is typically sufficient for a boost in energy and focus.

Dose 2: 100-200 MG per Scoop (Moderate Caffeine)

Start with 1 scoop and consider increasing to 2 scoops if needed so long as the total daily dose does not exceed 400mg.

Dose 3: 200-300MG (Or More) Per Scoop (High Caffeine)

This should be approached with caution.

If you’re looking for a high-quality pre-workout supplement, we recommend BULK from Transparent Labs. This supplement combines effective doses of its active ingredients and high-quality manufacturing all at an affordable price. 

First, each serving of this supplement contains 200mg of caffeine, which will provide adequate stimulation for most lifters. 

Keep in mind that high doses of caffeine can lead to unwanted side effects like anxiety, headaches, and insomnia. Because of this, we don’t recommend this product for adolescents, those sensitive to caffeine, and those who workout later in the evening. Conversely, if you have a high caffeine tolerance, you may want an even stronger pre-workout. 

Beyond caffeine, BULK also includes effective doses of its active ingredients. This includes 1.3g of Taurine, 8g of Citrulline Malate, 2.5g of Betaine, and 4g of Beta-Alanine. 

Taurine and Citrulline Malate will both help with endurance performance, while Betaine will help with force production, and Beta-Alanine will help reduce fatigue. Just keep in mind that Betaine and Beta-Alanine both need to be taken daily to produce any meaningful effects. 

Like all Transparent Labs’ supplements, BULK is made without any artificial sweeteners, coloring, or preservatives. It’s also certified by Informed Choice, which rigorously tests supplements for quality and potency.

Third-party certifications like this are always a good thing to look for if you’re concerned about potential contaminants or the overall quality of supplements. 

BULK comes in 12 different flavors, so there should be an option for everyone. It comes in a 30 servings container, meaning it will last a month with daily use, or longer if you’re using it less. 

Each serving will cost ~$1.67 which is a great price for such a high-quality product. Keep in mind that you can save an extra $5 and get free shipping when subscribing to get BULK at a set frequency.

FAQ

How Much Is a Scoop of Pre Workout?

The quantity of 1 scoop of pre workout can vary depending on the product and manufacturer. However, a standard scoop is typically between 5 and 20 grams of powder.

How Much Pre Workout Is Too Much?

It is essential to follow the recommended serving size for any pre workout product. Taking too much pre workout can result in negative side effects depending on the ingredients and dosages used.

Possible side effects include anxiety, jitters, insomnia, increased heart rate and blood pressure, headaches, and nausea. In extreme cases, it can lead to more severe health problems, such as heart palpitations and seizures. Always read the label and start with a smaller dose, gradually increasing as needed.

Conclusion

In summary, the appropriate number of pre workout scoops to use depends on your goals and the caffeine content of your product. Start with 1 scoop (or less) and gradually increase if needed, while paying attention to the caffeine content and avoiding exceeding recommended daily limits.

How much pre workout do you take? What other caffeine-containing products do you use and do you consider this when taking pre workout? Let us know in the comments below!

Also read:

• What to Mix With Pre Workout
• Does Pre Workout Have Calories
• Can You Take Pre Workout Without Working Out
• Does Pre Workout Break a Fast
• Pre Workout for Breastfeeding
• Pre Workout Side Effects
• Why Does Pre Workout Make You Itch
• Top Muscle Recovery Supplements

References:

1. Spilling the Beans: How Much Caffeine is Too Much? // Fda: https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
2. Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements // Ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413194/
3. International society of sports nutrition position stand: Beta-Alanine // Ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/
4. International society of sports nutrition position stand: caffeine and exercise performance // Jissn: https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4
5. ISSN exercise & sports nutrition review update: research & recommendations // Jissn: https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y
6. The effects of L-theanine, caffeine and their combination on cognition and mood  // Ponderapharma: https://ponderapharma.com/wp-content/uploads/2014/06/The-effects-of-l-theanine-caffeine-and-their-combination-on-cognition-and-mood.pdf
7. Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness // Journals: https://journals.lww.com/nsca-jscr/fulltext/2010/05000/citrulline_malate_enhances_athletic_anaerobic.9.aspx
8. International Society of Sports Nutrition position stand: energy drinks // Jissn: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-1