- Benefits of caffeine for training
- Is caffeine better before or after training?
- Recommended amount of caffeine
- Who should not consume caffeine
Taking caffeine before training improves performance because it has a stimulating effect on the brain, increasing the willingness and dedication to train. In addition, it increases muscle strength and fat burning, and decreases post-workout fatigue, which is the feeling of tiredness and muscle exhaustion after physical activity.
Thus, caffeine helps in both aerobic and anaerobic training, and can also bring benefits when consumed after training, as it facilitates the transport of glucose from the blood to the muscles, which helps in muscle recovery.
The maximum recommended value of this supplement is about 6 mg per kilogram of weight, which is equivalent to about 400 mg or 4 cups of strong coffee. Its use should be done in moderation, as it can cause addiction and some side effects, such as irritation and insomnia.
Benefits of caffeine for training
The benefits of drinking coffee before training are:
- Improves attention and concentration, as it acts as a brain stimulant; Increases agility and disposition, by reducing the feeling of fatigue; Increases strength, muscle contraction and endurance; Improves breathing, by stimulating airway dilation; Facilitates fat burning in muscles; It slims, as it has a thermogenic effect, which speeds up metabolism and fat burning, in addition to decreasing appetite.
The effect of increasing the fat burning of coffee favors weight loss and increased muscle mass, as well as improving the feeling of fatigue in the muscle after physical activity.
Is caffeine better before or after training?
Caffeine should preferably be consumed in the pre-workout to improve physical performance during both aerobic and hypertrophy physical activity. As it is absorbed quickly by the gastrointestinal tract and reaches a peak of concentration in the blood in about 15 to 45 minutes, the ideal is that it is consumed about 30 minutes to 1 hour before training.
However, it can also be ingested during the day, as its action lasts from 3 to 8 hours in the body, reaching effects for up to 12 hours, which varies according to the presentation formula.
In the post-workout, caffeine can be used by athletes looking to gain muscle mass, as it helps in transporting sugars into the muscle and in muscle recovery for the next workout, but ideally it should be talked to nutritionist to assess whether this option is more beneficial than pre-workout use in each case.
Recommended amount of caffeine
The recommended amount of caffeine for better performance during training is 2 to 6 mg per kilogram of weight, but its use should start with low doses and gradually increase, according to each person's tolerance.
The maximum dose for a 70 kg person, for example, is equivalent to 420 mg or 4-5 roasted coffees, and exceeding this dose is dangerous, as it can cause serious side effects, such as agitation, palpitation and dizziness. Learn more in coffee and caffeinated drinks can cause an overdose.
Caffeine is also present in other foods, like soft drinks and chocolates. Check the table below for the amount of caffeine in some foods:
| Product | Amount of caffeine (mg) |
| Roasted coffee (150 ml) | 85 |
| Instant coffee (150 ml) | 60 |
| Decaffeinated coffee (150 ml) | 3 |
| Tea made with leaves (150 ml) | 30 |
| Instant tea (150 ml) | 20 |
| Milk chocolate (29 g) | 6 |
| Dark chocolate (29 g) | 20 |
| Chocolate (180 ml) | 4 |
| Cola soft drinks (180 ml) |
18 |
Caffeine can also be consumed in the form of supplements, such as capsules or in the form of anhydrous caffeine, or methylxanthine, which is its purified powder form, which is more concentrated and can have more potent effects. These supplements can be purchased at drugstores or sports products. See where to buy and how to use caffeine capsules.
In addition to caffeine, homemade energy drinks are also a great option to improve training performance, giving you more energy to train. See how to prepare a delicious energy drink with honey and lemon to drink during your workout, watching this video from our nutritionist:
Who should not consume caffeine
The use of caffeine or excess coffee is not recommended for children, pregnant women, breastfeeding women, and for people with high blood pressure, arrhythmia, heart disease or stomach ulcers.
It should also be avoided by people who suffer from insomnia, anxiety, migraine, tinnitus and labyrinthitis, as it can make symptoms worse.
In addition, people who use MAOI antidepressants, such as Phenelzine, Pargyline, Seleginine and Tranylcypromine, for example, should avoid high doses of caffeine, as there may be an association of effects that cause high blood pressure and rapid heartbeat.
