The Benefits of Caffeine during Exercise and Athletic Performance

     Caffeine is one the most widely consumed drugs around the world and it is usually found in coffee, energy drinks, pre-workout supplements, soft drinks, and tea. Caffeine works by stimulating the central nervous system directly which can lead to several potential effects while exercising, training or performing. Several research studies have found that some of the potential benefits from consuming caffeine prior to exercise or sport performance include:

- Increased energy levels

- Increased focus

- Increased mental alertness

- Improved reaction time

- Decreased fatigue

- Improved mood

- Weight loss

- Increased metabolism

    This shows that caffeine can improve an individual’s performance when strength training, endurance training, team sports or even training at high intensities. In addition, individuals must determine how much caffeine they can tolerate in order to consume the proper amount and get maximal benefits. On average, about 80-200mg is sufficient for an individual to consume prior to performance in order to maximize the potential benefits. Although, some athletes can tolerate much more caffeine and they usually consume higher amounts of caffeine in order to get maximal benefits. These individuals might be able to consume upwards of 300-400mg based on how their body metabolizes caffeine.

     However, when consuming caffeine it’s important that you do not consume more than your body can tolerate. Also, people who are sensitive to caffeine should avoid consuming it because it can lead to several potential side effects. Some of the potential side effects of taking high dosages of caffeine include: nervousness, sleeplessness, dehydration, headaches, and gastrointestinal problems. It is recommended that individuals consistently drink water during their workout if they are going to consume caffeine prior to exercise in order to prevent dehydration.  

     Therefore, caffeine can be a very effective drug when it is taken in the right amount. Hence, caffeine can be consumed to improve performance, boost metabolism, burn body fat and lead to several other potential benefits. 

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