5 Ways to Use Caffeine to Maximize Performance

Whether you want to take HIIT class To the next level or Increase your endurance while runningAll walks of active people have used enough Enhance performance. Some of the effects of caffeine include helping Boost energy and increase focusIt may also help you overcome obstacles during exercise.

Studies have found that caffeine Improves performance in athletesand even International Olympic Committee Its effectiveness has been recognized.

However, buzzing more Caffeine before exercise Doesn’t mean more power. “The key factors to making caffeine more effective include timing and type,” he explains Mary 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 famous NootropicA group of substances that support mental alertness, performance and focus. It is too Most widely consumed The world’s leading ergogenic (performance enhancing) aids and may help enhance your abilities Anaerobic power performance.

Along with a proper diet, consuming caffeine before exercise may give you more energy or help you Lifting more after limited sleep. However, caffeine should never replace sleep. Should be completed Healthy restExercise and food.

2. Evaluate how well this worked for you

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

However, this raises another question: Are you a fast, slow, or moderate metabolizer of caffeine? The answer is largely determined by your genes, more specifically CYP1A2 gene“You can find out by doing a genetic test at home, but it’s best to experiment with dosing and timing to get a sense of how it affects you personally,” Chanel explains.

3. Understand the different types

Many sources of caffeine are extracted from plants. The most common plant sources are tea leaves, coffee beans, and cocoa beans. Another common source in supplements is anhydrous caffeine, or a highly concentrated form of caffeine. Although often derived from plants, A 2019 study The levels of caffeine present can be up to 176 percent of what the label states in some Australian nutritional supplements. This can lead to huge doses (and unsavory side effects).

“Too much caffeine “It could be a bad thing,” Chanel says, as higher doses are more likely to affect it Cardiovascular health.

4. Consume the appropriate amount

According to the US Food and Drug Administration, consumption of up to 400 mg of caffeine per day (equivalent to about four to five cups of coffee) Safe for most healthy adults.

One scoop of Activate Beachbody performance It delivers 100 mg of caffeine, which studies have shown to be an effective amount to reap many performance-enhancing benefits.

5. The timing is just right

“Caffeine is absorbed quickly,” Spano says. “But it doesn’t happen Leave your body quicklyAfter ingestion, caffeine reaches peak levels in the bloodstream Between 15 and 120 minutesBut it takes your body about five hours to get rid of half of it.

For performance benefits, it is best to consume caffeine 30 minutes before exercise. To support focus and attention, Activate Beachbody performance It provides 100 mg of caffeine from green tea extract and coffee beans, and also contains Beta alanine and Quercetin. This formula helps you work harder, longer — safely and effectively.*