30 Seconds SummaryThe Lifter’s Guide to Caffeine
- Caffeine, a common stimulant, enhances performance in both endurance and strength exercises through mechanisms like adenosine antagonism and muscle calcium release.
- Through adenosine antagonism, caffeine blocks receptors in the brain, leading to increased alertness and reduced perception of pain and fatigue during workouts.
- Research indicates caffeine may increase endurance by reducing perceived exertion, and it can also enhance strength by optimizing muscle calcium handling and catecholamine response.
- Dosing for exercise benefits typically ranges from 3-6 mg/kg of body mass, usually consumed about an hour before workouts for best results.
- Coffee, despite its variable caffeine content, can be an effective and enjoyable source of caffeine for performance enhancement.
- Caffeine effects may decrease over time with regular use, suggesting users should cycle their intake or reserve it for key workouts to maintain benefits.
- Healthwise, moderate caffeine intake (up to 400-600 mg daily) is generally safe and possibly beneficial, contradicting older views of its risks to cardiovascular health.
- Genetic factors, like the CYP1A2 gene, influence how individuals metabolize caffeine, affecting both health outcomes and performance enhancement effects.
Stronger By Science
Eric Trexler
