Whether you want to take a HIIT class to the next level or increase your running enduranceall active people used caffeine for improve performance. Some effects of caffeine include helping increase energy and increase focusand they can also help you overcome obstacles during exercise.
Studies have found that caffeine improves performance in athletesand even International Olympic Committee acknowledged its effectiveness.
However, chugging more caffeine before training does not mean more power. “The main factors that make caffeine more effective include timing and type,” he explains 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 works
Caffeine is one of the most famous nootropicsa group of substances that support mental alertness, performance and focus. It is also most consumed ergogenic (performance enhancing) aid in the world and can help strengthen your anaerobic power performance.
Along with proper nutrition, consuming caffeine before a workout can give you more energy or help you lift more after limited sleep. However, caffeine should never replace sleep. It should be supplemented a healthy vacationexercise and food.
2. Evaluate how it works for you
“Caffeine works by blocking receptors in the brain that sense fatigue,” he explains Kyla Channellwho holds a master’s degree in nutrition and human performance. It is chemically similar to the 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 metabolizer of caffeine? The answer is largely determined by your genes, or rather them CYP1A2 geneexplains Channell. You could find out by taking a home genetic test, but it’s probably better to experiment with doses and timing to get a sense of how it affects you personally.
3. Understanding different types
Many sources of caffeine are extracted from plants. The most famous plant sources are tea leaves, coffee beans and cocoa beans. Another common source of dietary supplements is caffeine anhydrous, or a highly concentrated form of caffeine. Although it is often of plant origin, a Study from 2019 caffeine levels found can be as high as 176 percent of what is stated on the label in some Australian supplements. This could result in mega-dosing (and unpleasant side effects).
“Too much caffeine can be a bad thing,” says Channell, with the potential impact of high doses cardiovascular health.
4. Consume the right amount
According to the US Food & Drug Administration, consuming up to 400 mg of caffeine per day (equivalent to about four to five cups of coffee) is safe for most healthy adults.
One scoop Beachbody Performance Energize delivers 100 mg of caffeine, which studies show is an effective amount to reap many of its performance-enhancing benefits.
5. Time it right
“Caffeine is absorbed quickly,” says Spano. “But it doesn’t seem like it leave your body quickly.” After you swallow it, the caffeine reaches peak levels in the bloodstream between 15 and 120 minutesbut it takes about five hours for the body to eliminate half of it.
For better performance, it is best to take caffeine about 30 minutes before exercise. To support focus and attention, Beachbody Performance Energize provides 100 mg of caffeine from green tea extract and coffee beans, and also includes beta-alanine and quercetin. The formula helps you be stronger for longer — safely and effectively.*
