Whether you want to take a HIIT classes to the next level or increase your endurance during a runall walks of active people have used caffeine to improve performance. Some effects of caffeine include helping increase energy and increase concentrationand they can also help you overcome obstacles during your workout.
Studies have shown that caffeine improves athlete performanceand even the International Olympic Committee recognized its effectiveness.
However, by drinking more caffeine before a workout it doesn’t mean more power. “The main factors in making caffeine more effective include timing and type,” says Marie Spano, MS, RD, CSSD, CSCS.
Here’s a look at some of the effects of caffeine and how you can maximize its benefits.
1. Know what it feels like
Caffeine is one of the best-known substances nootropicsa group of substances that support mental alertness, performance and concentration. It is also the most consumed ergogenic (performance-enhancing) aid worldwide and can help boost your anaerobic power performance.
In addition to a good diet, consuming caffeine before a workout can give you more energy or help you. lifting more after limited sleep. However, caffeine should never replace sleep. It should be completed healthy restexercise and food.
2. Evaluate how it works for you
“Caffeine works by blocking receptors in the brain that detect fatigue,” explains Kyla Channellholds a master’s degree in nutrition and human performance. It is chemically similar to a neuromodulator in the brain that regulates sleepiness: caffeine binds to the same receptors, reducing sleepiness.
However, this raises another question: are you a fast, slow, or moderate caffeine metabolizer? The answer is largely determined by your genes, and more specifically by CYP1A2 geneChannell explains. You might find out by doing an at-home genetic test, but it’s probably best to experiment with dosages and timing to get an idea of how it affects you personally.
3. Understand the different types
Many sources of caffeine are extracted from plants. The best-known plant sources are tea leaves, coffee beans and cocoa beans. Another common source of supplements is caffeine anhydrous, or a highly concentrated form of caffeine. Even though it is often of plant origin, a 2019 study found that caffeine levels can be as high as 176 percent of what the label says in some Australian supplements. This could result in mega-dosing (and unsavory side effects).
“Too much caffeine can be a bad thing,” says Channell, with high doses potentially impacting cardiovascular health.
4. Consume the right amount
According to the United States Food & Drug Administration, consume up to 400 mg of caffeine per day (the equivalent of about four to five cups of coffee) is safe for most healthy adults.
A ball of Beachbody Performance Energization provides 100 mg of caffeine, which studies show is an effective amount for enjoying many of its performance-enhancing benefits.
5. Time it just right
“Caffeine is absorbed quickly,” says Spano. “But that’s not the case leave your body quickly.” After ingesting it, caffeine reaches peak levels in the blood between 15 and 120 minutesbut it takes your body about five hours to eliminate half of it.
To improve your performance, it is best to take caffeine about 30 minutes before exercising. To support concentration and attention, Beachbody Performance Energization provides 100 mg of caffeine from green tea and coffee bean extracts, and also includes beta-alanine And quercetin. The formula helps you work harder, longer, safely and effectively.*
