Pre-Workout Timing Calculator
Calculate optimal pre-workout supplement and meal timing
Pre-Workout Timing Calculator
Optimize when to take your pre-workout for maximum performance
5:30 PM
Take Pre-Workout
Workout starts at 6:00 PM
⏱ Your Performance Timeline
5:30 PM
Take Pre
⬆
5:45 PM
Kicks In
6:00 PM
Peak Effect
6:00 PM
Workout
Key Ingredient Timing
Caffeine
30-45 min before
200mg
Energy, focus, endurance boost
Beta-Alanine
30-45 min before
3.2g
Reduces muscle fatigue (tingles normal)
Citrulline
30-60 min before
6-8g
Blood flow, pumps, endurance
Creatine
Anytime daily
3-5g
Strength, power output
Pre-Workout Checklist
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Eat a light meal 1-2 hours before (carbs + protein)
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Drink 16-20 oz water with your pre-workout
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Don't take on an empty stomach if sensitive
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Start with half dose if it's a new product
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Avoid taking within 4-6 hours of bedtime
Sleep Consideration
Your workout is late in the day. Caffeine has a half-life of 5-6 hours.
Safety Reminders
- Don't exceed 400mg caffeine per day from all sources
- Cycle off pre-workout every 6-8 weeks to reset tolerance
- Avoid if you have heart conditions or high blood pressure
- Don't mix with energy drinks or excessive coffee
Pre-Workout Timing
Optimize energy for training.