As someone who works out first thing in the morning, I totally get why you’d want to mix pre-workout the night before and avoid standing in the kitchen, bleary-eyed, scooping powder into a shaker cup. Every minute saved is an extra minute of sleep for me!
But, can you mix pre-workout the night before and still get a safe and effective result?
Yes, you can mix pre-workout the night before and it will still be safe to consume the next morning, as long as it is properly stored in a tightly sealed container in the refrigerator.
Failing to refrigerate and seal the mixture properly can reduce the quality and increase the risk of bacteria.
Although your pre-workout will be safe as long as it’s stored properly, there are some strategies that you should implement to keep it tasting as good as it did the night before.
- Pre-workout is virtually unchanged from when you mix it the night before to the following day in terms of taste, texture, appearance, and effectiveness.
- Mixing your pre-workout the night before can make you more likely to remember to take it. The more consistent you are in taking your pre-workout, the better.
- If you do mix your pre-workout the night before, it’s critical that you store it in the refrigerator.
I Mixed My Pre-Workout The Night Before: Here’s What Happened
After storing my pre-workout in the fridge overnight, I discovered that nothing happened; It still looked the same, smelled the same, tasted the same, and made me feel the same when I drank it the next morning.
However, what DID happen was that I saved at least five minutes that morning because I didn’t have to fill up my water bottle, get out all of my various supplements, measure them, and then put everything away.
I just grabbed my shake out of the fridge and headed to the gym. That meant I was able to set my alarm five minutes later.
Here are the before (on the left) and after (on the right) photos:
As you can see, there were a few more bubbles when it was freshly mixed, but that was the only difference I noticed, and all I had to do was shake it up again for it to return to its original form.
The pre-workout I used was one that I mixed myself, which I prefer to ensure I’m getting a clinically effective dose of each ingredient and using ingredients that work the best for me.
If you’re interested in mixing your own pre-workout then head over to our DIY Pre-Workout article.
Here’s what I mixed together:
- PVL Gold Series EAA+BCAA Complete Advanced Amino Acid Formula. This is a Canadian product, but my friends in the US recommend Nutrex Research EAA Hydration.
- Micronized creatine monohydrate: 5g. I recommend Swolverine Micronized Creatine Monohydrate Powder.
- Beta-alanine: 4g. I recommend Swolverine CarnoSyn Beta-Alanine.
If you don’t want to mix your own pre-workout, I’ve also tried Transparent Labs Stim-Free Non Caffeinated Performance Formula and Bulk Advanced Pre-Training Formula and can confirm that they both hold up perfectly when mixed the night before.
- Related Article: Transparent Labs Stim-Free Review: I Am Obsessed, Coach Says
Reasons To Mix Pre-Workout The Night Before
Mixing pre-workout the night before all comes down to saving time in the morning and convenience, especially if you make your own custom “stack” by combining different supplements as I do.
To make my pre-workout, I have to fill up my water bottle, get my various supplements out of the pantry, and then carefully measure the right amount of each one AND put everything back.
That’s easily five minutes that I could have spent sleeping if I had mixed it the night before. Plus, I run the risk of forgetting something or measuring the wrong amount if my brain isn’t fully switched on in the early morning.
Even if you only have one scoop of powder to measure, getting your pre-workout supplement, filling up your water bottle or shaker cup, measuring it, and putting it away again can easily take a few minutes – wouldn’t you rather be sleeping?
When I make my pre-workout the night before, I can just grab it from the fridge the next morning and drink it right away. If I wait to mix it in the morning I might be too lazy to take the time to throw it together before heading to the gym.
On mornings when I’m especially unmotivated, having to mix my shake in the morning might be the difference between going to the gym or not because it’s one extra excuse not to go.
The bottom line is that mixing my pre-workout ahead of time allows me to sleep for longer so I’m better recovered and energized for my workout AND it makes me more likely to go to the gym rather than making excuses.
Does Pre-Workout Become Less Effective If You Mix It The Night Before?
No, pre-workout does not become less effective if mixed the night before. As long as you consume your pre-workout within 12-24 hours, all of the ingredients will still be effective if stored properly.
If you leave your pre-workout in an unsealed container, like a cup without a lid, the ingredients will start to react with the oxygen in the air and will lose their effectiveness.
These types of reactions also happen more quickly at warmer temperatures, which is why it’s important to keep your pre-workout cold once it’s mixed up.
I’ve also seen claims that caffeine will start to lose its potency once it’s mixed with water, but I haven’t seen any actual scientific evidence to back this up, so this might be just another “bro science” gym myth.
There is no research suggesting that other pre-workout ingredients like beta-alanine and citrulline malate lose their effectiveness when mixed ahead of time, as long as it’s within reason (up to 24 hours).
So you can mix your pre-workout a day ahead, but not likely not a week ahead.
- Related Article: Can You Take Pre-Workout Instead Of Coffee?
Is It Safe If You Mix Pre-Workout The Night Before?
Yes, it’s safe if you mix pre-workout the night before, as long as you store your pre-workout in a tightly sealed container in the refrigerator. This will inhibit bacterial growth and keep the ingredients fresh.
The biggest risk as far as safety is if your pre-workout contains BCAAs or EAAs (essential amino acids). These building blocks of protein can start to go bad if they are left at room temperature for more than 2 hours.
The risk is lower if your pre-workout supplement does not contain amino acids, but you’re still better off if you keep it refrigerated to maintain the effectiveness of all of the ingredients.
- Related Article: Can You Dry Scoop Creatine?
Rules To Follow If You’re Mixing Pre-Workout The Night Before
Here are four simple rules to follow for mixing pre-workout the night before (or any time you want to mix pre-workout 12-24 hours in advance):
- Mix it with water only: don’t mix your pre-workout supplement(s) with anything other than water. Juice will react with ingredients like creatine or BCAAs, causing them to break down more quickly. The naturally occurring sugar in milk (lactose) can also kick off chemical reactions that reduce the effectiveness of your pre-workout.
- Seal it up: make sure that you have a container with a tight-fitting lid to store your pre-workout, like a bottle with a screw-on cap, or a shaker cup with a tightly fitting lid. This will keep air out of your pre-workout, which reduces oxidation (the breakdown of ingredients when they react with oxygen).
- Make it cold: store your pre-workout in the refrigerator, and make sure that the temperature is 40 degrees Fahrenheit (4 degrees Celsius) or colder. These cold temperatures slow down the reactions that degrade the quality of your ingredients and prevent bacterial growth.
- Shake it up: give your pre-workout a fresh shake right before consuming, to remix any ingredients that might have settled to the bottom of the container.
Frequently Asked Questions
Can You Mix Pre-Workout Overnight?
Yes, you can mix pre-workout overnight, especially if you drink it within 12 hours. Just be sure to refrigerate your pre-workout in a tightly sealed container, and shake it a few times before drinking to redistribute any ingredients that may have settled.
How Far In Advance Can You Mix Pre-Workout?
You can mix pre-workout up to 24 hours in advance, but ideally, you’d drink it within the first 12 hours after mixing.
You can mix it at night as part of your bedtime routine, and drink it the next morning before your workout, or you can mix it in the morning before work and drink it before an afternoon session.
How Long Does Pre-Workout Last Once Mixed?
Pre-workout will continue to be safe and effective to drink for up to 24 hours after it is mixed, if it is refrigerated. At room temperature, pre-workout is no longer safe to drink after 2 hours, especially if it contains BCAAs.
Is It Okay To Leave Pre-Workout In The Fridge?
Yes, it is okay to leave pre-workout in the fridge for up to 24 hours, as long as it is in a tightly sealed container and your fridge is 40 degrees Fahrenheit (4 degrees Celsius) or colder.
Just give it a few shakes to redistribute any ingredients that may have settled to the bottom, and you’re good to go.
Jäger R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011 May;40(5):1369-83. doi: 10.1007/s00726-011-0874-6. Epub 2011 Mar 22. PMID: 21424716; PMCID: PMC3080578.
KREIDER, RICHARD B.; FERREIRA, MARIA; WILSON, MICHAEL; GRINDSTAFF, PAMELA; PLISK, STEVEN; REINARDY, JEFF; CANTLER, EDWARD; ALMADA, A. L.. Effects of creatine supplementation on body composition, strength, and sprint performance. Medicine & Science in Sports & Exercise 30(1):p 73-82, January 1998.
About The Author
Lauren Graham is a Precision Nutrition Level 1 certified nutrition coach. She focuses on helping busy professionals balance healthy eating and purposeful movement. Lauren has a background in competitive swimming and is currently competing as a CrossFit athlete. She has a passion for training, teaching, and writing.
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