Whether you want to take a HIIT class to the next level or increase your endurance while running, every active person has used caffeine to improve performance. Some effects of caffeine include helping increase energy and increase focusand they can also help you overcome obstacles during your training.
Studies have found that caffeine improves performance in athletesand even the International Olympic Committee has recognized its effectiveness.
However, drinking more caffeine before exercising does not mean more power. “The main factors for making caffeine most effective include timing and type,” explains Marie Spano, MS, RD, CSSD, CSCS.
Here are some effects of caffeine and how you can maximize its benefits.
1. Know what you do
Caffeine is one of the best-known nootropics, a group of substances that promote mental alertness, performance and concentration. It is also the most consumed ergogenic (performance-enhancing) aid in the world and can help improve your anaerobic power performance.
Along with a proper diet, consuming caffeine before exercising can give you more energy or help lift more after limited sleep. However, caffeine should never replace sleep. It should complement rest, exercise and healthy eating.
2. Evaluate how it works for you
“Caffeine works by blocking the brain receptors that detect fatigue,” he explains. Kyla Canalwho has a master’s degree in nutrition and human performance. It is chemically similar to a neuromodulator in the brain that regulates drowsiness. caffeine It binds to the same receptors, reducing drowsiness.
However, this raises another question: Are you a fast, slow, or moderate metabolizer of caffeine? The answer is largely determined by your genes, and more specifically by the CYP1A2 geneChannell explains. You could 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. Although it is often of plant origin, a study 2019 Caffeine levels found can be up to 176 percent of what the label indicates in some Australian supplements. This could result in megadoses (and unpleasant side effects).
“Too much caffeine can be bad,” says Channell, and high doses can affect cardiovascular health.
4. Eat the right amount
According to the US Food and Drug Administration, consuming up to 400 mg of caffeine per day (the equivalent of about four or five cups of coffee) is safe for most healthy adults.
a spoonful of Energize Beachbody Performance It provides 100 mg of caffeine, which studies show is an effective amount to obtain many of its performance-enhancing benefits.
5. Calculate the right moment
“Caffeine is absorbed quickly,” says Spano. “But it doesn’t leave the body quickly.” After ingestion, caffeine reaches peak levels in the bloodstream. between 15 and 120 minutesbut it takes the body about five hours to eliminate half of it.
For performance benefits, it is best to drink caffeine about 30 minutes before exercising. To support focus and attention, Energize Beachbody Performance It provides 100 mg of caffeine from green tea and coffee bean extract, and also includes beta-alanine and quercetin. The formula helps you push harder for longer, safely and effectively.*
