With a supplement like Beachbody Performance Energize, it’s easy to know how much pre-workout to take. The back panel on every container tells you exactly how much to take, how often, and when.

Plan to drink Energize about 30 minutes before you exercise so it’s ready when you need it during your workout. Mix one level scoop with eight ounces of water, or start with half a packet if you’re sensitive to caffeine.

“The ingredients in Energize weren’t selected at random or because they’re trendy — they were included because they all offer performance-enhancing benefits that are backed by science,” explains Trevor Thieme, CSCS.

How Much Pre-Workout Can You Take in a Day?

As a general rule, your caffeine consumption shouldn’t exceed 400 mg per day. However, all pre-workout supplements are different, so it’s best to follow the directions given by whatever you take.

When it comes to Beachbody Performance Energize, we advise taking no more than two scoops at one time, no more than twice daily, and keeping consumption at least four hours apart.

How Long Does Pre-Workout Take to Kick In?

You’ll likely know when your pre-workout kicks in, but we recommend taking it 30 to 45 minutes before exercising.

Beachbody Performance Energize contains beta-alanine, an amino acid that plays a role in muscle endurance during hard workouts.*

But there’s something else: “For some people, beta-alanine excites sensory neurons in the skin, causing a slight tingling sensation that is harmless and temporary,” says Thieme.

Should I Ever Adjust the Recommended Amount of Pre-Workout?

If you are particularly sensitive to caffeine, start by taking half a scoop of Beachbody Performance Energize. After you assess your tolerance, you can increase that to one scoop.

If you do not enjoy the tingling feeling associated with beta-alanine, reduce your dosage.

*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.