Caffeine is a popular booster among fitness enthusiasts for enhancing immediate performance, although it may disrupt sleep, and its long-term training effects remain uncertain.
How It Works
Caffeine enhances performance by blocking adenosine receptors, often leading to increased levels of physical activity.
Dosage
Optimal doses range from 3-6 mg per kg of body weight, taken 60 minutes before exercise. If you’re sensitive, start at 1.5-2 mg/kg and adjust based on your response.
Best Timing
Consume caffeine in the morning for the best effects. Avoid taking it in the evening to prevent disruption of sleep.
Side Effects
Caffeine can impair sleep quality, worsen anxiety, and pose risks for those with pre-existing heart conditions. Personalise your caffeine intake to suit your goals and health considerations.
Effective Uses
- Assist in the transition from evening to morning workouts.
- Help maintain performance when sleep-deprived.
- Enhance the enjoyment of training sessions.
For optimal results, tailor your caffeine use to align with your fitness objectives and personal preferences.
