Layering energy drinks, caffeine, and workouts can leave you drained for days.
Stacking several dopamine-raising things at once, like an energy drink, extra coffee, and an intense workout, can leave you with low motivation and energy afterward, sometimes for days. Neuroscientist Andrew Huberman warned about this on the Huberman Lab podcast, saying that trying to get dopamine as high as possible is not the best approach.
Here’s why it happens, how caffeine fits in, and 5 steps to keep your energy steadier.
Why do energy drinks and pre-workouts lead to crashes?
They lead to crashes because a very high dopamine peak is followed by a drop in your baseline, and stacking several boosts makes both the peak and the drop bigger. Huberman said that layering substances and activities that cause big increases in dopamine can create severe issues with motivation and energy right afterward and even a couple of days later.
Picture a pre-workout drink, a second coffee, and a hard session in the gym. The surge feels fantastic. Then comes a day of fog and a drag to start anything.
A hypothetical example: someone drinks an energy drink at 3 p.m., takes a pre-workout at 5, and trains hard at 6. They sleep badly, wake up groggy, and reach for more coffee. By Wednesday, they feel flat and put off training. The cause wasn’t a lack of discipline. It was stacking.
For the underlying idea, read about the dopamine baseline crash.
Is it okay to use caffeine?
Yes, caffeine in limited amounts is fine for most healthy people, and Huberman said he enjoys yerba mate and coffee himself. Its direct effect on dopamine is modest compared with stronger things.
A 2015 study by Nora Volkow and colleagues in Translational Psychiatry, “Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain”, found that caffeine raised the availability of certain dopamine receptors. Huberman noted this means caffeine may let you experience more of dopamine’s effects.
That’s helpful in small amounts. The trouble starts when caffeine is stacked with other strong boosters, too often.
Why do people layer stimulants together?
People layer them because different compounds can synergize, producing bigger dopamine increases than any one alone. Huberman mentioned old pairings like coffee and cigarettes, or alcohol and nicotine, and modern ones like a canned energy drink before a workout.
The goal is usually good: more focus, a better workout, more drive. The side effect is a bigger drop later.
| Approach | During | Afterward |
|---|---|---|
| One cup of coffee | Mild lift | Little to no crash |
| Coffee plus pre-workout plus workout | Big surge | Risk of a lower baseline and low drive |
| Daily stacked stimulants | Smaller lift each time | Lasting dip in motivation and energy |
| Rare stack, then rest | Big surge | Short dip, then recovery |
What happens if you do it often?
If you do it often, Huberman said your capacity to release dopamine and your overall motivation, drive, and energy will take a serious hit. The occasional pre-workout isn’t a disaster. He said he does it every once in a while himself.
The pattern to watch is dependence: needing the boost to start anything, with a worse baseline in between. If you notice that, scale back gradually. Quitting caffeine suddenly can cause headaches and fatigue.
How can you keep your energy steady?
Steadiness comes from sequence. Build your natural energy first with sleep, light, and food, then add one small booster only if you still want it. Most people find they need far less than they assumed once the basics are in place.
You can keep your energy steady by using stimulants one at a time, in small amounts, and by building natural energy first. Here are 5 steps.
- Pick 1 booster. Coffee or a pre-workout, not both plus an energy drink.
- Set a cap. For example, no more than 2 cups of coffee, and none after noon.
- Take 2 stimulant-free days each week. Let your baseline recover.
- Build natural energy. Morning daylight, sleep, and movement are free.
- Track your Mondays. If you feel flat after a stacked weekend, adjust.
If sleep is part of the problem, our post on how burnout affects the brain offers extra context.
If you rely on a booster to feel normal, that’s worth noticing without judgment. Cut back slowly over 1 or 2 weeks, drink water, and keep your mornings simple. A steady wake time and morning light often do more than another cup.
What should you do if you already feel drained?
If you feel drained, give your system a few quiet, simple days and avoid chasing a bigger boost to fix it. More stimulation is the very thing that tends to deepen the dip.
Rest, sleep, sunlight, a walk, real food, and time with people you like. If low energy continues for several weeks, please check with a doctor.
Frequently asked questions
Why do I crash after pre-workout?
A big dopamine peak is often followed by a drop in baseline, so stacking a pre-workout with other boosters can leave you low on energy and drive afterward.
Does caffeine increase dopamine?
Only modestly, but a 2015 study found it increases the availability of dopamine D2 and D3 receptors, so dopamine may work better.
Is it bad to drink coffee before a workout?
Occasionally, it’s fine for most healthy people. Doing it constantly while stacking other stimulants can hurt motivation and energy.
How long does a stimulant crash last?
Huberman said motivation and energy can dip right after and even a couple of days later when you layer multiple dopamine-raising things.
How can I recover after a crash?
Get good sleep, morning light, light movement, and real food, and avoid chasing another stimulant to feel better.
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