Effects Of Caffeine On Performance

Written by Jamie Bantleman

Caffeine And Your Workout

Caffeine can be supplemented or used through the form of coffee, pill form and through pre-workout supplements, including gels or formulas like THE Pre-Workout and THE Amino. Either way, it is a very powerful nutrient that has huge effects on performance both physically and mentally.

Caffeine has been shown to improve body composition by its ability to increase your metabolic rate which will increase the expenditure in calories and can also help the body burn fat, producing energy rather than glucose.

How Caffeine Works

Caffeine’s main mechanism concerns antagonising adenosine receptors. Adenosine causes sedation and relaxation when it acts upon its receptors, located in the brain. Caffeine prevents this action and causes alertness and wakefulness. This inhibition of adenosine can influence the dopamine, serotonin, acetylcholine, and adrenaline systems.

Caffeine dosages should be tailored to individuals. If you are new to caffeine or pre-workout supplements, start with a 100mg dose. Typically, 200mg of caffeine is used for fat-burning supplementation, while acute strength increases occur at higher doses, 500mg and above. Researchers tend to use a dosage range of 4-6mg/kg bodyweight.

Caffeine can be supplemented through popular beverages, like coffee, tea and energy drinks, but it can also be taken in a pill form, or through pre-workouts such as THE Amino and THE Pre-Workout, which also include useful workout ingredients like citrulline, creatine, and essential amino acids. Many of caffeine’s effects, including fat burning, strength benefits, and euphoria, are subject to tolerance, and may not occur in people used to caffeine, no matter how large the dose is.


Workout Benefits of Caffeine

To supplement caffeine with 3mg per kg of bodyweight has been found to increase power output when a study was tested on a group of trainees performing the bench press or squat. Results of this test saw that caffeine has a direct effect on the muscles rather than the central nervous system when consumed prior to a workout.

This, therefore, will improve the muscular strength and overall output of power and will yield better results in terms of both increasing one rep max lifts as well as gaining muscle mass. Caffeine is also seen to be highly effective for anyone who takes part in ‘double sessions’ or training twice per day. Taking 8mg of caffeine per kg of bodyweight after session 1 has been found to be hugely effective when performing session 2, 4 hours later. This was a study performed on those who took part in a glycogen depletion workout followed by a sprint interval workout.

So, now you know the difference that caffeine can make to your workout, what’s holding you back from getting a boost yourself? If you want to know more about some of the hard-hitting formulas mentioned in this article, and exactly how they can take your training to the next level, click the link to read up on THE Pre-Workout.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile organisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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