How Caffeine Improves Exercise Performance
By: Lucas Zelazny
How Caffeine Works
Caffeine is found in many foods and beverages and nearly 90% of the US population consumes it on a regular basis. It is rapidly absorbed into the bloodstream, and blood levels peak after 90-100 minutes. The levels remain high for roughly 3-4 hours and then begin to drop (hence that 2:00 PM crash).
What Does It Effect?
The Nervous System
Fat Burning Processes
Caffeine affects different areas of your brain, muscles, and hormones. It can improve your focus and energy while reducing tiredness. This effect on the body’s physiological systems can inherently improve your exercise performance. After consumption caffeine is eventually broken down in the liver.
Caffeine is one of the most effective exercise supplements available to you. It is very cheap and relatively safe to use. Studies have shown that caffeine can benefit endurance performance, high intensity exercise, power production, and aid with fat loss.
Caffeine seems to be most beneficial to already conditioned individuals as an extra boost rather than a kick starter to new exercisers. The recommended dose varies based on bodyweight but is typically about 200-400 mg, taken 30-60 minutes prior to exercise.
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