5 ways to use caffeine for peak performance

Whether you’re looking to take a HIIT class to the next level or increase your stamina on a run, all exercisers have used caffeine to improve performance. Some of the effects of caffeine include helping Increase energy and increase concentrationAnd they can help you overcome obstacles during your workout.

Studies have found that caffeine Improves performance in athletesAnd in fact International Olympic Committee He acknowledged its effectiveness.

However, chugging more caffeine before a workout doesn’t mean more energy. “The main factors that make caffeine more effective include timing and type,” he explains Marie Spano, MS, RD, CSSD, CSCS.

Check out some of the effects of caffeine and how you can maximize its benefits.

1. Know what works

Caffeine is one of the most well-known nootropics, a group of substances that support mental alertness, performance and focus. It is as well. It is widely used An ergogenic (performance-enhancing) aid in the world and can help boost yours. Anaerobic power performance.

Taking caffeine before a workout along with proper nutrition can give you more energy or help. A lot of lifting after limited sleep. However, caffeine should never replace sleep. It should be supplemented with healthy rest, exercise and food.

2. Evaluate how it works for you

“Caffeine works by blocking receptors in the brain that make you feel tired,” he explains Kyla ChannellMasters in Nutrition and Human Performance. It is chemically similar to a neuromodulator in the brain that regulates sleep: Caffeine It binds to the same receptor, reducing sleep.

However, this raises another question: are you a fast, slow or moderate caffeine metabolizer? The answer is largely determined by your genes, and specifically by CYP1A2 geneDefines a channel. You can find out with an at-home genetic test, but it may be better to experiment with the dosage and timing to see how it affects you personally.

3. Understand the different types

Many sources of caffeine are derived from plants. The most popular plant sources are tea leaves, coffee beans and cacao beans. Another common source in supplements is caffeine anhydrous, or the most concentrated form of caffeine. Although often derived from plants, A 2019 study The amount of caffeine found in some Australian supplements can be as high as 176 percent of what the label states. This can lead to mega-dosing (and unpleasant side effects).

“Too much caffeine can be a bad thing,” says Channell, adding that high doses can be harmful. Cardiovascular health.

4. Use the right amount

According to the US Food and Drug Administration 400 mg of caffeine per day (about four to five cups of coffee) is safe for most healthy adults.

A spoon Coastal performance energy It provides 100 mg of caffeine, which studies show is the ideal amount to reap its many performance-enhancing benefits.

5. Right time

“Caffeine is absorbed quickly,” Spano said. “But it doesn’t leave your body that quickly.” After eating, caffeine reaches a high level in the blood Between 15 and 120 minutesBut it takes about five hours for your body to eliminate half of it.

For performance benefits, it’s best to consume caffeine 30 minutes before exercise. To support focus and concentration, Coastal performance energy It provides 100 mg of caffeine from green tea and coffee bean extract, and also includes beta-alanine and quercetin. The formula helps you go longer – safely and efficiently.