Caffeine is everywhere in the fitness world. Whether it is pre-workout supplements, energy drinks, or just a simple cup of coffee, it seems like everyone is using caffeine to get an extra boost before training. But is it actually necessary? And if so, how much is the right amount? I get these questions all the time, so let’s break it down.
Caffeine has been shown to improve both endurance and strength performance when consumed before training. When it comes to cardio, research shows that caffeine can help improve time to exhaustion and time trial performance, meaning you can push harder for longer. This is partly because caffeine helps spare muscle glycogen, which is the stored energy in your muscles that fuels exercise. By delaying glycogen depletion, your body relies more on fat for energy, helping to extend endurance. Caffeine also stimulates the production of endorphins, the body’s natural “feel-good” chemicals, which can help reduce perceived effort and make workouts feel a little easier.
For strength training, the research is a little more mixed, but the main takeaway is that caffeine may help you push out a few more reps before reaching failure. This aligns with its ability to spare muscle glycogen and increase endorphin production, both of which can be beneficial for higher-volume resistance training. If your workouts involve bodybuilding-style training or high-intensity interval training, caffeine might be more useful than if you are focusing on heavy, low-rep powerlifting-style training.
Not everyone responds to caffeine the same way, so it is important to consider individual tolerance. If you already consume a lot of caffeine, you might not notice much of an effect. Research suggests that consuming 3 to 6 milligrams per kilogram of body weight about 30 to 60 minutes before exercise is ideal for maximizing benefits without increasing the risk of dehydration or digestive issues. To put that into perspective, for a 200-pound person, that would be between 273 and 546 milligrams of caffeine. A medium Starbucks coffee has about 330 milligrams, so one cup might be enough for some people, while others may need a little more or less based on their tolerance.
For those training at AIM Athletic in Langley, whether in small group personal training, personal training, or active rehab, caffeine could be a useful tool if used strategically. It will not replace good programming, recovery, or proper nutrition, but it might give you an extra edge on tough training days. If you have questions about caffeine or how to optimize your training, feel free to reach out.
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