Should I use pre-workout for cardio?

Pre-workouts are popular for a good reason—they work. Pre-workouts give you a boost to train harder and longer. However, you might be surprised to find that using pre-workouts for cardio can actually help you achieve better results.

A pre-workout supplement is exactly what the name suggests—a supplement designed to be taken before a workout. The point is, "workout" isn't synonymous with bodybuilding. Basically, any physical activity that requires training can benefit from pre-workouts.

Pre-workouts typically contain ingredients—such as caffeine, arginine, creatine, and beta-alanine—that increase energy and focus, improve muscle growth and strength, and help reduce fatigue. Almost all contain caffeine as a primary ingredient, and amounts range from 100mg to 400mg.

There's a misconception that pre-workouts are exclusively designed for use before strength training. While studies support the use of pre-workouts in these contexts with excellent benefits, recent research suggests that a pre-workout can be useful during aerobic training as well.

So yes, in short, it is worth using pre-workout for cardio, whether it's for running, aerobic sports, or a HIIT training session .

Since pre-workouts increase energy levels, among other benefits, there's no reason these characteristics can't transfer to aerobic activities.

In strength training, the extra energy is directed toward training harder, whether by using more weight, doing more repetitions, or adding exercises. During aerobic training, the extra energy serves to reduce the perception of fatigue and allow you to get more out of the aerobic activity.

This may not be obvious if you're doing continuous, moderate-intensity cardio, but it will definitely be noticeable if you're doing HIIT or any high-intensity activity. However, the pre-workout will be "working" regardless of the type of cardio you do.

Additionally, some pre-workout ingredients, such as caffeine, can facilitate the use of fat as an energy source, increasing your potential to burn fat during cardio—even if that's not your primary goal.

The pre-workout usage methodology doesn't change for aerobic training. That is, most traditional pre-workouts—which contain caffeine—should be taken at least 30–60 minutes before physical activity, regardless of the activity.

This time is more than enough for the ingredients to be properly absorbed by your body and take effect during your workout.

Remember that the most evident effects of pre-workouts can last for several hours (4-6 hours) after reaching their peak and it may be interesting not to take pre-workout if you intend to sleep shortly after physical activity.

There is no way to suggest a universal dosage for pre-workouts as each product has a unique formulation.

As a general rule, keep in mind that the maximum daily dose of caffeine is 400mg. This is considered a "safe" dose, so you can use it as a guideline to determine if you're taking too much of your pre-workout dose.

Remembering that the ideal is to always try to obtain the maximum benefits using the minimum amount of caffeine and then increase the dose, to prevent the body from creating a tolerance.

Using pre-workouts is not free from side effects, but they are mild, mainly related to the stimulant added to the formula – usually caffeine – and depend on the user's sensitivity.

Regardless of what physical activity you are doing in conjunction with pre-workout use, you may notice the following side effects:

When it comes to pre-workout side effects specifically for those who are going to do aerobics, it is important to understand that stimulants like caffeine increase heart rate and possibly blood pressure.

Healthy people are unlikely to have problems because of this, but someone who is overweight or already has high blood pressure may have problems using a pre-workout for cardio.

When in doubt, consult a doctor before using any supplement, especially if you have any health problems or a family history of them.