Caffeine as a pre-workout
Posted: Mon Nov 18, 2024 5:03 pm
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.
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.