Is It Safe to Take Pre-Workout Twice a Day? Analyzing The Studies

Is It Safe to Take Pre-Workout Twice a Day? Analyzing The Studies

Brandon Reynolds ·

Is Taking Pre-Workout Twice a Day Bad for You?

Pre-workout supplements increase your anaerobic response to vigorous exercise, leading to a more productive workout session. Suppose you are serious about optimizing your workout routine, improving your focus and performance, or simply getting a better pump. In that case, you may want to consider adding a pre-workout supplement to your diet. 8

But What Happens When You Take Too Much?

Today, we will be looking at whether taking pre-workout twice in one day is good or bad for your body. In this article, we will cover a range of topics, including:

  • Ingredients in most pre-workout supplements
  • Benefits of taking pre-workout twice in one day
  • Fat burning potential
  • Increased productivity
  • Issues regarding tolerance and increased caffeine intake

Without further ado, let’s see what science has to say.

Ingredients in Pre-Workout Supplements

If you are buying a pre-workout supplement, you will want to ensure it contains all of the following common and recommended nutrients: 1 2 3 4 9

  • Branch-chain amino acids: Sometimes referred to as BCAAs, branch-chain amino acids are made up of three vital amino acids (isoleucine, leucine, and valine). When ingested, BCAAs bypass your liver and gut, entering your bloodstream and efficiently building protein.
  • Caffeine: Pre-workout supplements usually contain a dose of caffeine to stimulate the central nervous system and raise focus levels.
  • Citrulline Malate: This is a natural amino acid produced by the body in small amounts when other amino acids are consumed. Pre-workout supplements give your body a boost of citrulline malate to build proteins and aid muscle growth effectively.
  • Creatine: Creatine is a non-essential amino acid. Additional levels of creatine saturate the creatine stores in your muscles, which are depleted during exercise. 3g/d creatine has been shown to improve physical performance during vigorous exercise.
  • Electrolytes: The likes of magnesium, potassium, and sodium help regulate nerve and muscle function, balance blood pressure acidity, rebuild damaged tissue, and hydrate the body. 
  • Protein: Your pre-workout drink should include a good amount of protein, which will increase protein synthesis for muscle growth.
  • Taurine: Taurine is also found in many pre-workout supplements, thanks to its role in nerve growth and improved physical performance.
  • Vitamin B12: Vitamin B112 is used by the body to achieve proper metabolism function, maintain the nervous system, and produce red blood cells.

Benefits of Taking Pre-Workout Twice in a Day

Numerous benefits come from taking pre-workout twice a day. These include:

More Fat Burning Potential

As we have already discussed, pre-workouts are usually full of caffeine.

Caffeine is a stimulant. As such, it helps improve your focus, provides a boost of energy, and even aids fat loss to a certain degree.

One review of 12 studies determined that when a person doubles their caffeine intake, they can boost fat oxidation by 28%. 5

More Productivity


Many pre-workout supplements contain added nootropics, which help you focus and improve the mental aspect of your workout. Nootropics is the name given to drugs and other substances that improve cognitive function, particularly memory, creativity, and motivation.

For example, some pre-workouts contain the adaptogenic herb known as Rhodiola.

One particular study of night shift workers looked at the effects of Rhodiola on their work duties. Researchers gave the night shift workers either 170mg of Rhodiola or a placebo over two weeks. The results showed that the works who took Rhodiola had improved performance and significantly less mental fatigue than the control group. 6

Some pre-worth supplements include ingredients such as the Lion’s Mane mushroom, another known nootropic. In another study, 30 adults were given 3g of Lion’s Mane extract or a place every day over 16 weeks. Researchers found that those in the Lion’s Mane group had improved cognitive function. 

As such, it is safe to assume that consuming pre-workout supplements twice a day will lead to improved focus and productivity. 7

The Negative Aspects of Taking Pre-Workout Twice a Day


The biggest drawback in pre-workout supplements is the amount of caffeine. While caffeine has numerous benefits, it is still technically a drug. As such, you may build up a tolerance quicker by taking pre-workout twice a day. The more caffeine you consume, the more your body learns to cope with the effects. You then have to take more pre-workout to get the same benefits.

Some pre-workout supplements contain a massive 400mg of caffeine in a single serving. Compare this to the 100mg of caffeine in the average cup of coffee. The FDA states that 400mg of caffeine per day is safe for most healthy people. So, if you are taking pre-workout twice a day, you could be consuming double the safe daily limit of caffeine. 

Some people are also more sensitive to the effects of caffeine than others. As such, the recommended daily limit may be too much for certain individuals to cope with. If you are taking too much caffeine, you may notice some unpleasant side effects. These include: 10

  • Nausea
  • Jitters
  • Insomnia
  • Anxiety
  • Headaches

If you experience these symptoms when taking pre-workout twice a day, it’s a good sign that you should probably reduce your intake. Alternatively, you could try one of the many caffeine-free pre-workout supplements currently on the market.

Final Thoughts

As you can see, there are numerous arguments for and against taking pre-workout twice a day. While the improved physical and mental performance is undoubtedly a plus, the increased caffeine intake is potentially harmful to your body. Not to mention, pre-workout supplements are also expensive.

If you feel the need to take pre-workout twice a day, we recommend that you look into caffeine-free alternatives to your regular brand.

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