If you take too much pre-workout, you might feel:

  • Heart beating very fast
  • Shaking hands or feeling jittery
  • Hard to breathe well
  • Feeling too excited or nervous
  • Upset stomach or feeling like you want to throw up

Follow these steps to calm down after too much pre-workout:

Stay Hydrated

Staying hydrated is important when you take too much pre-workout. Drinking a lot of water helps your body get rid of the extra stimulants. Dehydration can make you feel more jittery, so make sure to:

  1. Drink plenty of water.
  2. Carry a water bottle with you and sip often.
  3. Choose drinks with electrolytes like coconut water or sports drinks.
  4. Avoid caffeine or alcohol which can dehydrate you more.
  5. Listen to your thirst and drink when you feel thirsty.

Deep Breathing

Engaging in deep, controlled breathing can help calm you down after too much pre-workout. Breathing exercises promote relaxation and counteract increased heart rate. Here’s what to do:

  1. Inhale slowly through your nose, filling your lungs.
  2. Hold your breath for a few seconds.
  3. Exhale slowly through your mouth, emptying your lungs fully.
  4. Repeat this deep breathing pattern several times.
  5. Focus your mind on your breaths going in and out.

Deep breathing helps deliver more oxygen to your body and brain. This can shift you into a more relaxed state. The rhythmic motions also distract your mind from jittery thoughts.

Light Movement

Light physical movement burns off excess energy from pre-workout stimulants. However, avoid intense exercise that raises your heart rate further. Instead, try:

  1. Going for a gentle walk around the block.
  2. Doing simple stretches or yoga poses.
  3. Doing light household chores like cleaning.
  4. Pacing slowly back and forth.
  5. Fidgeting with your hands or tapping your feet.

Calming Environment

Finding a quiet, relaxing space can help settle your mind and body after over-stimulation. Create a calming environment by:

  1. Going somewhere with low lighting and minimal noise.
  2. Playing soft, instrumental music in the background.
  3. Diffusing calming essential oils like lavender.
  4. Sitting or lying down in a comfortable position.
  5. Using blackout curtains or an eye mask to reduce visual stimuli.

Try L-Theanine

L-theanine is an amino acid that can help counteract the overstimulating effects of excessive caffeine or stimulants in pre-workouts. It works by:

  1. Promoting relaxation without causing drowsiness.
  2. Increasing calming brain waves like alpha waves.
  3. Reducing physical and mental stress responses.
  4. Enhancing focus and mental clarity.
  5. Balancing the effects of stimulants like caffeine.

You can take an L-theanine supplement (around 100-200mg) to help bring your body and mind back to a balanced state after pre-workout jitters.

Cool Down Techniques

Applying some cooling techniques can help lower your body temperature and heart rate, promoting a calmer physical state. Try:

  1. Placing a cool, damp cloth on your forehead or neck.
  2. Taking a cool shower or splashing cool water on your face.
  3. Sitting in front of a fan or opening a window for air flow.
  4. Sipping an iced beverage like chilled herbal tea.
  5. Using a mini handheld fan or misting spray bottle.

Avoid More Stimulants

It’s important to avoid ingesting any additional stimulants while you’re trying to counteract the effects of overstimulation from pre-workout. This means:

  1. Don’t have any more caffeine from coffee, tea or soda.
  2. Stay away from energy drinks or diet pills with stimulants.
  3. Skip your next dose of pre-workout supplement.
  4. Avoid nicotine from cigarettes or vapes.
  5. Don’t take any medications that could increase your heart rate.

Giving your body a break from further stimulation allows the pre-workout’s effects to naturally subside without compounding the issue.

Rest and Ride It Out

Sometimes the best remedy is simply resting and allowing time for the pre-workout to wear off completely. To ride it out comfortably:

  1. Find a calm, dimly lit room to relax in.
  2. Lie down on your back or recline on a couch.
  3. Use deep breathing or listen to soothing music.
  4. Avoid screens like TV, phones or computers.
  5. Be patient and don’t fight the feelings.

The effects of most pre-workouts peak around 30-60 minutes and can last 3-6 hours. With rest and relaxation techniques, the overstimulated sensations will gradually subside.

Seek Medical Attention

If your symptoms are severe or persistent and the above remedies are ineffective, it’s advisable to seek prompt medical attention, especially if experiencing:

  1. Chest pains or irregular heartbeat
  2. Difficulty breathing or shortness of breath
  3. Excessive sweating or fever
  4. Severe headache or dizziness
  5. Nausea, vomiting or abdominal pain

FAQ

1. What should I do immediately after taking too much pre-workout?

Drink plenty of water to help dilute the concentration of pre-workout in your system. Staying hydrated can also ease some side effects like jitteriness and an upset stomach.

2. Can deep breathing really help if I’ve taken too much pre-workout?

Yes, deep breathing exercises can help calm your nervous system, reducing feelings of anxiety or panic that can come with too much caffeine and other stimulants found in pre-workout supplements.

3. Is it safe to eat after consuming too much pre-workout?

Eating a small, balanced meal can help. Food can slow the absorption of caffeine into your bloodstream and provide your body with energy to metabolize the stimulants more effectively.

4. Should I try to exercise to burn off excess energy from too much pre-workout?

Light exercise like walking can be beneficial, but avoid intense physical activity as it can increase your heart rate further. Listen to your body and don’t push yourself.

5. How long does it take for the effects of too much pre-workout to wear off?

It depends on your body and the amount of pre-workout taken, but typically, the effects start to diminish within 4-6 hours. However, sensitivity to caffeine can extend this duration for some individuals.