Does caffeine improve training performance? In a world broadly influenced by fitness and nutrition, the search for ingredients that improve performance is something that will never stop.
New companies try every day to sell new, promising products. But there are a few that have worked throughout history. These supplements have worked for hundreds, maybe thousands of years.
When it comes to improving athletic performance, caffeine has been one of the most used ingredients.
How Does Caffeine Improve Training Performance?
Globally, caffeine is one of the most consumed stimulants, due to its innate ability to boost mood and energy levels.
However, oftentimes this stimulant is used in all the wrong ways, as the modern-day way of life is unnatural and you need energy when you’re supposed to sleep.
Adenosine is a compount that builds up throughout the day and when it binds to certain receptors, it has a unique effect. The mind & the body relax, leading to a feeling of drowsiness.
And well, if you want to avoid that in a situation where you need to be active and alert, coffee seems to be the answer!
In the brain, caffeine blocks the adenosine receptors which makes you feel more alert, making it a perfect choice.
Now, though the mental fog will fall off when caffeine starts peaking in your blood, this clear focus is just one aspect of training performance.
Caffeine ramps up your central nervous system. Maybe this is why it is enhances both strength & endurance performance.
Recommended Doses of Caffeine for Training Performance
If you’ve had a good cup of coffee followed by a workout, you know what we’re talking about when we say that caffeine really is effective at enhancing athletic performance.
However, due to its nature, you can easily go overboard and experience unpleasant side effects, such as:
- High blood pressure
For this reason, you should stay away or at least be careful with products that contain high concentrations of caffeine and always stay below the maximum recommended daily intake.
For most individuals, 200-350 mg of caffeine per day would be normal and would not lead to any side effects – This is the equivalent of about 3 cups of coffee, or 1 dose of a stim-based pre-workout supplement.
Though caffeine is mostly associated with coffee, it can actually be found in a variety of other natural products, such as:
- Yerba mate
- Tea leaves
Nevertheless, coffee is one of the most accessible and abundant sources of caffeine, so you can primarily focus on finding quality grains!
If you don’t do that, well, someone else will and then you’ll see an advertisement for the newest, most effective stimulant-based supplements!
This is due to the fact that caffeine is put at the core of many stimulant-based fitness supplements, such as:
- Energy drinks
- Pre-workout products
- Isolated caffeine tablets
These are the products that can make it more likely for you to go overboard with the intake, so don’t abuse these supplements and stay safe!
Ultimately, your best bet would be to have a solid cup of coffee, at least an hour before your workout.
That way, blood caffeine levels will peak right in the middle of your workout, granting energy and focus for superhuman performance!