Caffeine is one of the most popular stimulant ingredients, commonly used in pre-workout supplements, energy drinks, and stimulant beverages. Caffeine is valued for its ability to increase alertness, improve concentration, and delay the onset of fatigue. It is particularly popular among athletes and white-collar workers who need an extra boost of energy and focus.
How does caffeine work?
Caffeine works by blocking adenosine receptors in the brain, which prevents feelings of fatigue and increases energy levels. As a result, caffeine stimulates the central nervous system, leading to improved concentration, alertness, and physical performance. Caffeine can also increase metabolism and thermogenesis, which promotes fat burning and aids in weight loss. In addition, caffeine improves performance during intense workouts, which is essential for achieving better athletic performance.
Why consume caffeine?
Caffeine has many benefits, especially for those who need an extra boost of energy and focus. Caffeine is an effective way to support physical performance, improve concentration, and delay the onset of fatigue. Due to its thermogenic properties, caffeine can also contribute to fat reduction, making it a popular ingredient in weight loss supplements. Regular use of caffeine, in appropriate doses, can help improve athletic performance and increase training efficiency.
How is caffeine used?
Caffeine is best used before training to maximize its stimulating and performance-enhancing properties. The recommended dose of caffeine is 100-300 mg about 20-30 minutes before training, depending on individual tolerance. Caffeine can be consumed in the form of supplements, coffee, or energy drinks. It is important to avoid consuming caffeine late in the evening so as not to disrupt sleep and to monitor caffeine intake to avoid overstimulation and possible effects such as nervousness or stomach problems.
Sources:
- https://pubmed.ncbi.nlm.nih.gov/17921458/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6220293/
- https://pubmed.ncbi.nlm.nih.gov/2912010/