Got your pre-workout shake mixed and ready to go? Great — time to down it and get after that workout, right?
Not so fast. If you’re like most exercisers, you’re probably taking your pre-workout supplement too soon before your workout for it to do you much good. Reason: The active ingredients in pre-workout drinks (more on those below) take a while — about 30 minutes — to kick in.
So if you down your shaker bottle of Beachbody Performance Energize, which is specially engineered to help increase your energy and focus so you get more from exercise, and immediately start pounding out reps, you might be showing up too early for the party.*
Best practice? Drink your pre-workout mix, make a phone call or send an email or two, get set up (or head to the gym), and do a thorough warm-up. By the time you’re into the meat of your workout, those active ingredients should be making it into your bloodstream, so you’re sure to get the most out of them.
How Do Pre-Workout Supplements Work?
Beachbody Performance Energize has just 20 calories and 5 grams of carbohydrates per scoop — but it still packs a huge punch. Its ingredients enhance your workouts in a few ways:
1. Delay muscle fatigue*
Beachbody Performance Energize contains beta-alanine, a precursor to carnosine, which helps fend off acid buildup in your muscles. That helps you to go harder for longer, whether you’re lifting weights or going on a run.*
The benefits of beta-alanine aren’t instantaneous, however. “It takes about 30 days to build sufficient levels of beta-alanine in your system,” says Trevor Thieme, CSCS. “So it’s important to be consistent with it.”
And one possible side effect, says Thieme, is a mild tingling sensation on your skin. It’s harmless and temporary, but if it occurs and it bothers you, dial back your serving.
2. Deliver an energy boost*
Whether it’s in your coffee or in your pre-workout, caffeine provides a boost of energy, as well as a shot of focus and mental acuity. Studies have indicated it may also kick up endurance as well.
It may be old-school, but caffeine is one of the few established performance-enhancers that’s cheap, effective, and legal. Beachbody Performance Energize provides 100 mg of caffeine derived from green tea and coffee bean — about what you get from an eight-ounce cup of coffee.
Directions for Taking Beachbody Performance Energize
With about 30 minutes to go before exercise, mix one level scoop or packet of Beachbody Performance Energize with eight ounces of water. If you’re sensitive to caffeine, start with half a scoop/packet.
Other Uses for Beachbody Performance Energize
Pre-workout isn’t the only time to take advantage of Beachbody Performance Energize: Try it any time you need a boost in focus, clarity, and energy.* But remember: Don’t exceed the recommended daily serving.
Here are some prime times to fuel up.
Max-effort lift. Testing your pull-up PR, your max-effort deadlift, or some other key lift? Beachbody Performance Energize ensures that you’re able to give it your all. A 2016 study found that athletes performed measurably better during certain lifting workouts when they consumed a caffeinated beverage beforehand.
Afternoon slump. Does 3 PM hit you like a wrecking ball? Head it off with a serving of Beachbody Performance Energize. A 2016 review found that caffeine helps maintain physical and cognitive abilities during times of reduced sleep.
Endurance event. Hitting the trail for a race, or going for a long ride? Beachbody Performance Energize can help make your session feel less arduous. A 2019 review found that cyclists who consumed caffeine prior to participating in a time trial improved performance by roughly five percent over a placebo.*
In all of these cases, time your consumption so that your levels peak at the appropriate time. If you’re taking a two-hour bike ride, for instance, then fueling up before you saddle up probably works just fine since you’ll still be on the bike when your blood levels hit their peak. But if you’re going for a one-and-done pull-up test, throw back a serving about 30 minutes beforehand so you derive maximal benefits at the right time.
When NOT to Take Beachbody Performance Energize
Caffeine can affect alertness for many hours (its half-life, or the time it takes your body to metabolize just half a serving, can be up to five hours). So if you’re sensitive to it, start with a minimal dose.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.