5 ways to use caffeine for maximum performance

Whether you want to marry a HIIT class to the next level or increase your running staminaall courses of active people use caffeine increase performance. Some of the effects of caffeine include helping increase energy and increase concentrationand they can also help you overcome obstacles during exercise.

Studies have found that caffeine improves performance in athletesand even International Olympic Committee recognized its effectiveness.

However, chugging more caffeine before training does not mean more performance. “The main factors for increasing the effectiveness of caffeine include timing and type,” he explains Marie Spano, MS, RD, CSSD, CSCS.

Here’s a look at some of the effects of caffeine and how you can maximize its benefits.

1. Know what it does

Caffeine is one of the most well-known nootropicsa group of substances that promote mental alertness, performance and concentration. It is also most consumed ergogenic (performance enhancing) aid in the world and can help increase your anaerobic performance.

Along with a proper diet, consuming caffeine before a workout can give you more energy or help you lift more after limited sleep. However, caffeine should never replace sleep. It should complement it healthy restexercise and food.

2. Evaluate how it works for you

“Caffeine works by blocking the receptors in the brain that sense fatigue,” he explains Kyle Channellwho holds a master’s degree in nutrition and human performance. It is chemically similar to a neuromodulator in the brain that regulates sleepiness — caffeine binds to the same receptors, reducing sleepiness.

But this raises another question: Are you a fast, slow, or intermediate metabolizer of caffeine? The answer is largely determined by your genes, more specifically CYP1A2 geneexplains Channell. You could find out by taking a home genetic test, but it’s probably better to experiment with dosage and timing to get an idea of ​​how it affects you personally.

3. Understand the different types

Many sources of caffeine are obtained from plants. The most well-known plant sources are tea leaves, coffee beans and cocoa beans. Another common source in supplements is caffeine anhydrous, or a highly concentrated form of caffeine. Although often of plant origin, a study 2019 detected levels of caffeine can be as high as 176 percent of what is stated on the label in some Australian dietary supplements. This could result in megadosing (and unpleasant side effects).

“Too much caffeine can be a bad thing,” says Channell, with high doses having an effect cardiovascular health.

4. Consume the right amount

According to the US Food & Drug Administration, it consumes up to 400 mg of caffeine per day (equivalent to about four to five cups of coffee) is safe for most healthy adults.

One scoop Beachbody Performance Energize delivers 100mg of caffeine, which studies have shown is an effective amount to reap its many performance-enhancing benefits.

5. Time It Right

“Caffeine is absorbed quickly,” says Spano. “But it isn’t.” quickly leave your body.” After its ingestion, caffeine reaches its maximum level in the bloodstream between 15 and 120 minutesbut it takes about five hours for the body to eliminate half of it.

To improve performance, it is best to drink caffeine about 30 minutes before exercise. To promote focus and attention, Beachbody Performance Energize provides 100 mg of caffeine from green tea and coffee bean extract and also contains beta-alanine and quercetin. The formula helps you go longer for longer – safely and effectively.*