5 Ways to Use Caffeine for Maximum Performance

whatever you want to take HIIT classes to the next level or Increase endurance while runningactivists from all walks of life have used caffeine to Improve performance. Some effects of caffeine include helping Boost energy and improve focusthey can also help you overcome obstacles during exercise.

Study finds caffeine Improve athlete performance,even International Olympic Committee Its validity has been acknowledged.

However, I smoked too much Drink caffeine before exercise Doesn’t mean more power. “The main factors that make caffeine more effective include timing and type,” explains Mary Spano, MS, RD, CSSD, CSCS.

Here are some of the benefits of caffeine and how to maximize its benefits.

1. Know what it does

Caffeine is one of the most well-known substances Nootropicsa group of substances that support mental alertness, performance, and concentration. This is also most widely consumed The world’s performance (performance-enhancing) aid that may help improve your Anaerobic power performance.

In addition to eating properly, consuming caffeine before exercise may give you more energy or help you Lift more things after limited sleep. However, caffeine should never replace sleep. It should be added healthy restexercise and food.

2. Evaluate how well it works for you

“Caffeine works by blocking receptors in the brain that sense fatigue,” explains Keira Doyleholds a master’s degree in nutrition and human performance. It is chemically similar to the neuromodulators in the brain that regulate drowsiness – caffeine Binds to the same receptors to reduce drowsiness.

However, this raises another question: Are you a fast, slow, or moderate caffeine metabolizer? The answer largely depends on your genes, and more specifically, CYP1A2 gene”, explains Channell. You can find out with an at-home genetic test, but it’s best to experiment with dosage and timing to see how it affects you personally.

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 caffeine anhydrous, or highly concentrated caffeine. Although it usually comes from plants, Learning in 2019 Research has found that the caffeine content in some Australian supplements may be as high as 176 per cent of what is stated on the label. This can lead to large doses (and nasty side effects).

“Too much caffeine That could be a bad thing,” Channel said. High doses could affect cardiovascular health.

4. Eat in moderation

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

a spoonful Beachbody Performance Vitality Provides 100 mg of caffeine, an amount that research shows is effective for obtaining many performance-enhancing benefits.

5. Seize the opportunity

“Caffeine is absorbed very quickly,” Spano says. “But that’s not the case Leave your body quickly”. After ingestion, caffeine reaches peak levels in the blood Between 15 and 120 minutesbut it takes your body about five hours to eliminate half of it.

To improve athletic performance, it’s best to take caffeine about 30 minutes before exercise. To support focus and attention, Beachbody Performance Vitality Provides 100 mg of caffeine from green tea and coffee bean extracts, also includes beta-alanine and Quercetin. This formula helps you work harder for longer, safely and effectively.