# When should you take pre-workout?

Source: https://www.healthnews24.co.za/answers/when-to-take-pre-workout/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Take pre-workout 30–60 minutes before training, because caffeine peaks about an hour after you swallow it. Citrulline malate also works best about 60 minutes before. Beta-alanine and creatine do not need pre-workout timing. Avoid taking it within 8–10 hours of bedtime, which rules out most evening sessions.

Key facts:
- Take pre-workout 30–60 minutes before training; caffeine peaks about 60 minutes after intake.
- Citrulline malate (6–8 g) is also dosed about 60 minutes before exercise.
- Beta-alanine and creatine work through daily loading and need no pre-workout timing.
- Caffeine's half-life is about 5 hours; stop 8–10 hours before bed.
- A 200 mg caffeine capsule costs R3.32 (Takealot, October 2026).

## When should you take pre-workout?

**30–60 minutes before training.** The ISSN position stand puts caffeine's peak at around 60 minutes after capsules or coffee, and citrulline malate protocols also use about 60 minutes. Taking a scoop five minutes before your first set means the effect arrives after your warm-up. Caffeinated gum acts faster, closer to the start.

## What does the timing depend on?

| Ingredient | Best timing | Why |
|---|---|---|
| Caffeine | about 60 minutes before | Peaks about an hour after intake |
| Citrulline malate | about 60 minutes before | Studied at 6–8 g in that window |
| Beta-alanine | Any time, daily | Works by loading over weeks, not acutely |
| Creatine | Any time, daily | Saturates stores; timing is minor |
| Sweeteners, BCAAs, glutamine | Not time-critical | Little or no acute effect |

So in a ready-made tub, only the caffeine and citrulline are timed. The rest is a daily-loading supplement.

## Should you take it with food?

On an empty stomach, caffeine absorbs faster but can cause nausea and jitters. A light snack or meal 1–2 hours earlier helps. If you train fasted in the morning, start with half a scoop and plenty of water. Mix every scoop; never dry scoop. See [dry scooping](/answers/what-is-dry-scooping-and-is-it-dangerous/).

## What time of day is best?

Morning and early afternoon. Caffeine has a half-life of about five hours, so a 300 mg scoop at 17:00 still leaves roughly 150 mg in your system at 22:00. If you train after work:

- Choose a lower-caffeine or stimulant-free option. USN Qhush Hyperdrive Caffeine Free is listed at R309.95–R349.99 (October 2026).
- Use half a scoop of a 150 mg product such as Biogen Premium.
- Or skip the stimulant and take citrulline malate alone.

Read more in [pre-workout and sleep](/answers/pre-workout-and-sleep/).

## How much should you take?

Start with half a scoop and work up. A useful target is 3 mg of caffeine per kg of body weight, about 210 mg for a 70 kg person, and no more than 400 mg across the day. Count coffee and energy drinks. See [how much caffeine is in pre-workout](/answers/how-much-caffeine-in-pre-workout-south-africa/).

## Do you need to take it every training day?

No. Using caffeine on every session builds tolerance, and the effect shrinks. Many lifters save it for hard sessions, competitions or races. Beta-alanine and creatine, in contrast, should be taken every day.

## Heat, hydration and the SA climate

In hot, humid conditions such as a Durban summer or a Joburg gym without air conditioning, drink 400–600 ml of water with your scoop and avoid high caffeine doses if you are already dehydrated. Palpitations or dizziness mean you should stop; see [pre-workout heart palpitations](/answers/pre-workout-heart-palpitations-anxiety/).

## Who should skip it?

Under-18s, pregnant or breastfeeding women, and people with heart conditions, hypertension, anxiety disorders or certain medicines should not use pre-workout without a doctor's advice. A cheaper way to time caffeine is a 200 mg capsule (R3.32, Takealot, October 2026) or coffee. Compare options in our [best pre-workout in South Africa](/best/best-pre-workout-south-africa/) guide.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per serving | R per 6 g | Sweeteners |
|---|---|---|---|---|---|---|
| Biogen Premium Pre-Workout 600 g | 600 g | R399.99-R429.99 (Dis-Chem Living Fit, 2026-10) | — | — | — | not stated |
| USN Qhush Hyperdrive Caffeine Free 234 g | 234 g | R309.95-R349.99 (USN online shop, 2026-10) | — | — | — | not stated |
| Ultra Caffeine 200 mg (60 capsules) | 60 capsules | R199 (Takealot via PriceCheck, 2026-10) | 60 | R3.32 | — | Not published |
| My Whey Pure Citrulline Malate 2:1 Powder 250 g | 250 g | R199 (Takealot (listing via PriceCheck), 2026-10) | — | — | R4.78 | not stated |

## Sources

- [Guest NS et al. (2021) ISSN position stand: caffeine and exercise performance. JISSN](https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4)
- [Gough LA et al. (2021) A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol](https://pmc.ncbi.nlm.nih.gov/articles/PMC8571142/)
- [Trexler ET et al. (2015) ISSN position stand: beta-alanine. JISSN](https://pmc.ncbi.nlm.nih.gov/articles/PMC4501114/)
- [NutraIngredients (Apr 2015): EFSA adopts caffeine opinion](https://www.nutraingredients.com/Article/2015/04/28/efsa-adopts-caffeine-opinion)
- [EFSA (2015): Scientific opinion on the safety of caffeine, topic page](https://www.efsa.europa.eu/en/topics/topic/caffeine)