Bodybuilders need something to keep them always up to the challenge; and here comes the role of caffeine. Studies have shown that caffeine can increase alertness, sharpen focus, improve mood, boost pain tolerance, help burn fat, and help athletes be more energetic.
Know more about caffeine
Caffeine works on the central nervous system by promoting spinal cord excitability and muscle fiber recruitment, while decreasing perceptions of fatigue and muscle pain. It’s been demonstrated to improve physical performance in all manner of sports while also delaying mental fatigue.
Caffeine and hydration
Caffeine has been shown to have a slight diuretic effect, which is thought to lead to dehydration, but the effect is marginal. Caffeinated beverages have been shown to hydrate just as well as non-caffeinated beverages. Still, it’s a good idea to increase your consumption of liquids when using caffeine, especially if you train in a hot and humid environment.
Caffeine comes in different types of foods and drinks like coffee drinks, tea, soft drinks, dark chocolate, energy drinks, green tea and fat-burners.
Caffeine and maximizing your performance
The benefits of caffeine appear to be maxed out at around 200 mg (3 mg/kg of bodyweight), with no additional benefits coming at much higher doses. At very high doses (6 mg/kg of bodyweight or 400 mg4) caffeine may start to decrease performance, and increase anxiety and cortisol. You may not think that applies to you, but many people take multiple caffeinated substances without realizing how much total caffeine they ingest.
When to cut back on the dosage
If you’re taking a 100 mg cup of coffee, 150 mg fat-burner, and 200 mg pre-workout in the same morning. That’s when you should cut back on the dosage because that’s a lot of caffeine and you might suffer from symptoms like shaking, anxiety, nervousness, or heart palpitations.
For best results
Caffeine levels in your bloodstream peak approximately 60-90 minutes after consumption. Therefore, you should take it 1-2 hours prior to your training.