Caffeine: The Secret Ingredient to Improve Workout Performance?

Caffeine is a powerful substance that can be found in many items that are commonly sold in the US such as coffee, soda, energy drinks etc. This commonly used substance actually has been shown to have a multitude of benefits. In today's article, I will be covering the athletic performance benefits experienced as a result of the consumption of caffeine.

 

Caffeine stimulates the central nervous system which improves a person's focus and energy. It also stimulates the production of adrenaline and endorphins which are highly beneficial. The athletic performance effect of this is the improvement on workout performance and mood respectively. Another benefit of Caffeine is the storing of muscle glycogen due to increased fat burning abilities, this leads to an improvement in a persons endurance capabilities. 

 

When it comes to the effective dose of caffeine, the reccomended range is from 1.4 to 2.7 mg per pound of bodyweight. I'd reccomend to start on the lower end to asses your tolerance and increase as you build a tolerance. If a person takes too much caffeine they may experience anxiety and an increased heart rate so make sure to start small in order to safely use caffeine and receive the positive performance benefits without any unwanted side effects. Cycling caffeine is a great way to maintain it's positive benefits and effectiveness. I reccomend a 2 to 1 ratio of taking caffeine and going off of caffeine.

I usually do one month on and two weeks off. This seems to also be the sweet spot from my personal experience from people I know and have worked with. The optimal time to take caffeine is 30 minutes before a workout on an empty stomach for maximum effectiveness. Also, try not to take caffeine less than 4 hours before you sleep as you may have trouble falling asleep if you take it later in the day. Now that you're armed with all the knowledge you need on caffeine, go use it to your advantage and kill your next workout.

 

1) https://www.ncbi.nlm.nih.gov/pubmed/20019636

 

2) https://www.ncbi.nlm.nih.gov/pubmed/1592065

 

3) https://www.ncbi.nlm.nih.gov/pubmed/20205813

2 comments

  • I never have heard of cycling off of caffeine before! It actually makes sense and is probably a good idea haha.
    It could help with someone from not getting ‘addicted’ to it and would reduce (hopefully) and withdraws from not having it.
    Unfortunately many are dependent on caffeine and would have withdrawals at first, but cycling it would seem to be a great idea to help with that.
    Excellent article!
    (Drinking espresso while writing this… 😄)

    Kris
  • I never have heard of cycling off of caffeine before! It actually makes sense and is probably a good idea haha.
    It groups help with someone from not getting ‘addicted’ to it and would reduce (hopefully) and withdraws from not having it.
    Unfortunately many are dependent on caffeine and would have withdrawals at first, but cycling it would seem to be a great idea to help with that.
    Excellent article!
    (Drinking espresso while writing this… 😄)

    Krs

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