Caffeine is one of the most widely consumed psychoactive substances in the world, prized for its ability to enhance alertness, focus, and physical performance.
What Does It Do?
- Stimulates the Central Nervous System: Caffeine acts as a central nervous system stimulant, increasing alertness and reducing the perception of fatigue.
- Enhances Metabolic Rate: It can increase thermogenesis and fat oxidation, potentially aiding in weight management by boosting metabolism.
- Improves Physical Performance: Caffeine enhances endurance and reduces the effort felt during physical activity by increasing the availability of fatty acids for energy production and by affecting the adenosine receptors, which can influence pain perception and fatigue.
- Cognitive Function: It has been shown to improve cognitive functions such as memory, mood, reaction times, and overall mental function.
Workout Timing
- Prior to a Workout: Consuming caffeine before exercise can enhance performance, increase focus, and reduce the perception of effort, allowing for more intense and prolonged workouts.
- During a Workout: The stimulatory effects of caffeine continue, potentially increasing endurance, strength, and power output by maintaining heightened alertness and delaying fatigue.
Possible Side Effects
While caffeine is safe for most people when consumed in moderate amounts, excessive intake can lead to side effects, including:
- Insomnia and disrupted sleep patterns
- Nervousness and jitteriness
- Increased heart rate and blood pressure
- Gastrointestinal disturbances
- Dependence, with potential withdrawal symptoms including headache, fatigue, and irritability
Suggested Dosage Amount
- General Guidelines: 3-6 mg/kg of body weight, consumed about 30-60 minutes before exercise, is commonly recommended. This amounts to approximately 200-400 mg for most people, equivalent to about 2-4 cups of coffee, depending on the strength and type of coffee.
It's important to consider one's current caffeine intake from all sources (e.g., coffee, tea, soft drinks, chocolate, and medications) to avoid excessive consumption.