Introduction: There are many pre-workout supplements on the market, commonly known as Pre-workout or Nitric Oxide (NO) boosters.
These supplements typically contain ingredients such as caffeine, creatine, and vitamins, claiming to delay fatigue, increase strength, and
enhance overall training performance. Today's discussion will primarily focus on one cost-effective component - caffeine. Let's dive in!
You can find in this article:
Isn't Caffeine Common? What Does It Have to Do with Exercise?
In the realm of competitive sports, caffeine is classified as a stimulant. Its intake can stimulate the central nervous system, indirectly increase
the recruitment of motor units, and enhance the mobilization of calcium ions within cells (favorable for muscle contraction). Some studies also
suggest that caffeine intake can promote the use of free fatty acids, slow down glycogen depletion, and assist in liver glycogen breakdown, indirectly
promoting energy production. Due to its easy accessibility as an exercise stimulant, caffeine may contribute to increased strength and reduced fatigue.
Is It Best to Train Immediately After Drinking Coffee?
Caffeine is fully absorbed into the bloodstream approximately 30 to 45 minutes after intake. It reaches its peak concentration in the body within
40 to 60 minutes. Theoretically, this is the optimal time for caffeine to exert its effects, and training immediately after drinking coffee may not yield the
best results. For example, if I need 20 minutes to travel to the gym and 10 minutes for warm-up, I would drink a cup of coffee before leaving. By the time
I finish warming up and gradually progress to my working sets, the caffeine would have had ample time to take effect, enhancing my strength performance.
It is suggested to consume caffeine approximately 30 minutes before the formal training session for optimal effectiveness.
How Much Should You Drink to Be Effective?
The intake of 6-9 milligrams of caffeine per kilogram of body weight is recommended to achieve a supplementary effect. Consuming more than 9 milligrams
may not provide additional benefits. The daily caffeine intake is advised to be below 300 milligrams (equivalent to a large cup of convenience store iced
Americano, containing 272 milligrams of caffeine). Consuming more or a large amount of caffeine at once may lead to irritability, nervousness, insomnia,
palpitations, or increased heart rate, potentially negatively affecting life or exercise performance. A caffeine intake of 6-9 milligrams per kilogram of body
weight is sufficient for beneficial supplementation, and exceeding this amount may have adverse effects.
Coffee Is Fantastic – Should I Drink It Every Day?
While moderate daily consumption of black coffee is beneficial for the body, long-term high-dose caffeine intake may lead to habituation, resulting
in 'caffeine dependence.'This condition may require increasing amounts of caffeine to boost energy levels. If caffeine intake is abruptly stopped, it
may lead to mental fatigue, anxiety, headaches, and other symptoms, affecting one's regular daily routine. Avoid excessive reliance on caffeine, as
it may impact your overall well-being.
Conclusion
Conclusion: Caffeine is an easily accessible exercise supplement, providing favorable effects with just a small amount. However, individual sensitivity
and tolerance to caffeine vary, so it is advisable to start with lower doses and gradually experiment. Remember not to consume excessive amounts
for an extended period or in a single intake, as it may lead to dependence or acute discomfort. Personally, I choose to drink black coffee before morning
workouts or on days with heavy training to enhance focus and strength for the day.
