If you’re seeking a supplement to hang your hat on, look no further than caffeine.
Caffeine is considered one of the most popular ergogenic aids consumed by athletes and has been widely researched in the field of sports nutrition. On a physiological level, caffeine acts as an adenosine antagonist, central nervous system stimulant, and can improve calcium sensitivity in skeletal muscle. These physiological responses can increase arousal, reduce perception of effort, and enhance muscular contractions during exercise, which in turn can equate to performance benefits for athletes.
In terms of supplementation, it is recommended to consume 3-6mg/kg of caffeine 60 minutes prior to exercise take full advantage of it’s ergogenic (performance enhancing) effects. Be mindful that some individuals may be more sensitive high dosages than others, due to rate at which their body metabolises caffeine. Therefore, we recommend starting off on the more conservation side with 1-3mg/kg, and monitoring how you respond.
The most common sources of caffeine include coffee, tea, energy drinks and pre-workout supplements. Take note however that the exact amount of caffeine within these beverages can vary greatly. Therefore, the gold standard supplementation regime for caffeine would be consuming caffeine pills, which usually contain 100-200mg/tablet.
Let us know, do you consume caffeine pre-workout and do you find this influences your performance?