How does caffeine affect fitness?
Caffeine is one of the most studied supplements in the world.
Let’s start with what caffeine does. There is a popular belief that caffeine ‘‘gives’’ you energy. Which isn’t exactly right.
If you think back to that first time you drank coffee or an energy drink. you might recall this amazing feeling of alertness.
When you drink a cup of coffee, tea or a mug full of matcha, the caffeine reaches your brain and blocks certain receptors that are responsible for sleepiness.
By doing this it raises the brain’s levels of dopamine and epinephrine — aka adrenaline — therefore increasing focus and improving your power and endurance.
And here is how caffeine affects your fitness.
Better fat burn.
Because of its effects on brain receptors, caffeine can help you exercise harder, and longer, therefore burning more calories. You will also burn more calories at rest due to your elevated heart rate. If burning fat is your main goal, opt for 100 to 200 mg of caffeine (2-3 shots of espresso).
Increased aerobic performance.
If you run, play sports or do any other sort of cardio you might want to take 100 to 200mg of caffeine before your workout. This will block the A1 receptor in the brain and help you exercise for a longer period of time.
Enhanced Anaerobic Performance.
A caffeine dose of 200-300mg can help you sprint faster, and lift more weight according to multiple reseaches.
However, bare in mind that this effect is small and fades with frequent intake.
When to Cut Back on Caffeine
Any stimulant — even the caffeine in coffee — can pose some dangers. Take note of how many cups of coffee, tea, energy drinks and soda you’re consuming every day. For most people, you’ll want to avoid exceeding 400 mg of caffeine in a single day.
Developing a dependence isn’t the only possible drawback of caffeine, either, which makes estimating your actual intake all the more important. Among other potential problems, the stimulant is known to raise blood pressure and heart rate, as well as interfere with glucose metabolism.
Finally, pay attention to how caffeine affects your sleep. Even if it doesn’t prevent you from falling asleep, it can impair the quality of your sleep. So try not to drink any caffeine past lunchtime.