Caffeine is one of the most heavily researched supplements! Caffeine in its purest form is odourless, bitter crystals.
Caffeine is found in energy drinks, coffee, pre workout, carbonated/fizzy drinks, caffeine pills, tea and in lower doses such as in decaf coffee, herbal tea and some foods.
Caffeine works as an antagonist to adenosine receptors, which causes sedation, relaxing and tiredness🥱. Essentially, caffeine works to block those adenosine receptors. = this causes alertness, wakefulness.🤯
HOW DOES IT BENEFIT MY PERFORMANCE?
Caffeine is a powerful stimulant which can be used to improve physical strength and endurance. Caffeine is classified as a nootropic (meaning its ingested primarily for its benefits on the brain) through sensitivities, nervousness and providing mental stimulation.🧠
Increased alertness ➡️ increased focus, clarity and mind to muscle connection OR pushing yourself harder in the gym = increased chances of hypertrophy!💪🏻
Multiple studies agree and conclude that caffeine has a notable magnitude on power output, including weight lifting, in both sedentary and trained persons. The research found a significant increase in power output for weight lifting as well as cycling with doses of caffeine exceeding 5mg/kg bodyweight. Lower doses or caffeine tolerances (from excess consumption) are not as effective.🧠☕️
Habitual caffeine intake is also associated with a reduced risk of liver cancer, alzheimers and cirrhosis.
HOW MUCH SHOULD I CONSUME?
3-6kg/bw is recommended by science
E.G if you weigh 60kg you may consider consuming 180g of caffeine per day, which is equivalent to about 2 coffees (FOR OPTIMAL PERFORMANCE - this is not necessary and if you are not a regular caffeine consumer you want to start at a lower dose). It is recommended you consume caffeine 30-60 minutes prior to your workout to obtain the optimal power output potential.
Heres some references!: