Caffeine as a pre-workout

[GavinParkPT]

Caffeine is a popular choice for a pre-workout boost due to its well-documented benefits. Here are some key points to consider:

Enhanced Performance: Caffeine can improve strength, endurance, and power during workouts. It helps increase alertness and focus, which can be particularly beneficial for both strength and cardio training.
Timing and Dosage: For optimal results, it's recommended to consume caffeine about 45-60 minutes before your workout. The effective dose ranges from 2-6 mg per kg of body weight, which translates to roughly 135-405 mg for a 68 kg (150 lb) person.
Fat Utilization: Caffeine can help your body utilize fat as a fuel source, sparing glycogen stores and potentially enhancing endurance.
Potential Side Effects: Some people may experience side effects like jitters, increased heart rate, or digestive issues. It's important to start with a lower dose to assess your tolerance.

If you prefer coffee, 1-2 cups (240-475 mL) can provide an adequate amount of caffeine for most people1. However, be mindful of your total daily caffeine intake to avoid negative effects on sleep and overall health.