Whether you want to take a HIIT class to the next level or increase your endurance in a run, every active person has used caffeine to improve performance. Some effects of caffeine include helping it increases energy and increases concentrationand they can also help you overcome obstacles during training.
Studies have found that caffeine improves the performance of athletesand even the International Olympic Committee has recognized its effectiveness.
However, drinking more caffeine before a workout does not mean more power. “The main factors in making 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 it does
Caffeine is one of the best-known nootropics, a group of substances that support mental alertness, performance and concentration. It is also the more consumed ergogenic (performance-enhancing) helps the world and can help increase yours anaerobic power performance.
Along with a proper diet, consuming caffeine before a workout can give you more energy or help you get up 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 receptors in the brain that sense fatigue,” he explains Kyla Channellwho has 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 drowsiness.
However, this begs another question: are you a fast, slow, or moderate metabolizer of caffeine? The answer is largely determined by your genes, and more specifically by CYP1A2 geneexplains Channell. You could find out by doing a genetic test at home, but it’s best to experiment with doses and timing to get a sense of how it affects you personally.
3. Understand the different types
Many sources of caffeine are extracted from plants. The most well-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 found that caffeine levels can be as high as 176 percent of the label in some Australian supplements. This could lead to a megadose (and nasty side effects).
“Too much caffeine can be a bad thing,” says Channell, with high doses potentially affecting cardiovascular health.
4. Consume the right amount
According to the US Food & Drug Administration, consuming 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 spoonful of Beachbody Performance Energize offers 100 mg of caffeine, which studies show is an effective amount for many of its performance-enhancing benefits.
5. Time It Just Right
“Caffeine is absorbed quickly,” says Spano. “But it doesn’t leave your body quickly.” After ingestion, caffeine reaches peak levels in the bloodstream between 15 and 120 minutesbut it takes about five hours for your body to eliminate half of it.
For performance benefits, it’s best to take caffeine about 30 minutes before exercise. To support concentration and attention, Beachbody Performance Energize provides 100 mg of caffeine from green tea and coffee bean extract, and also includes beta-alanine and quercetin. The formula helps you last longer, safely and effectively.*
