5 ways to use caffeine for maximum performance

Whether you want to take a HIIT class to the next level or increase your endurance while runningall active people used caffeine improve performance. Some effects of caffeine include helping boost energy and increase focusand they can also help you overcome obstacles during exercise.

Studies have shown that caffeine improves performance in athletesand even International Olympic Committee acknowledged its effectiveness.

However, sipping more caffeine before training does not mean more power. “The main factors that make caffeine more effective include timing and type,” he explains Marie Spano, MS, RD, CSSD, CSCS.

Here’s a look at some of the effects of caffeine and how you can maximize its benefits.

1. Know what works

Caffeine is one of the most famous nootropicsa group of substances that support mental alertness, performance and focus. It is also most widely consumed ergogenic (performance enhancing) aid in the world and can help improve your anaerobic power performance.

Along with proper nutrition, consuming caffeine before a workout can give you more energy or help lift more after limited sleep. However, caffeine should never replace sleep. It should be supplemented a healthy vacationexercise and food.

2. Evaluate how it works for you

“Caffeine works by blocking receptors in the brain that sense fatigue,” he explains Kyla Channellwho holds a master’s degree in nutrition and human performance. It is chemically similar to a neuromodulator in the brain that regulates sleepiness – caffeine binds to the same receptors, reducing sleepiness.

However, this raises another question: are you a fast, slow, or moderate metabolizer of caffeine? The answer is largely determined by your genes, more specifically CYP1A2 geneexplains Channell. You could find out by doing a genetic test at home, but it’s probably better to experiment with doses and timing to get a feel for how it affects you personally.

3. Understand the different types

Many sources of caffeine are extracted from plants. The most famous herbal sources are tea leaves, coffee beans and cocoa beans. Another common source in supplements is caffeine anhydrous, or a highly concentrated form of caffeine. Although it is often of plant origin, a 2019 study Detected levels of caffeine can be as high as 176 percent of what it says on the label in some Australian supplements. This could result in mega-dosing (and unpleasant side effects).

“Too much caffeine can be a bad thing,” says Channell, with large doses having an effect cardiovascular health.

4. Consume the right amount

According to the US Food & Drug Administration, consuming up to 400 mg of caffeine per day (equivalent to about four to five cups of coffee) is safe for most healthy adults.

One scoop Beachbody Performance Energize delivers 100 mg of caffeine, which studies show is an effective amount for reaping many performance-enhancing benefits.

5. The time is correct

“Caffeine is absorbed quickly,” says Spano. “But it’s not leave your body quickly.” After you ingest it, caffeine reaches peak levels in your bloodstream between 15 and 120 minutesbut it takes your body about five hours to eliminate half of it.

For better performance, it is best to take caffeine about 30 minutes before exercise. To support focus and attention, Beachbody Performance Energize provides 100 mg of caffeine from green tea and coffee bean extract, and also includes beta-alanine and quercetin. The formula helps you work harder for longer — safely and effectively.*