Caffeine is one of the most commonly used (and abused) substances on the market, especially in the world of fitness. So what is it?
Caffeine is a methylxanthine, a substance found naturally in things such as cocoa and teas. Methylxanthines block adenosine and inhibit phosphodiesterase within the body.
Adenosine blocks stimulation in the body, in essence, it is the "dam" or the "brakes" of the central nervous system while Phosphodiesterase is an enzyme that breaks down the messenger protein cAMP within the cell. What cAMP does is it helps to transfer signals within the cells and when not broken down, it better aids in causing a stimulatory effect in the body. Just as caffeine stops the effects of adenosine, is prevents the breakdown of these signal proteins on behalf of phosphodiesterase. Thus, caffeine neutralizes that body's ability to slow things down at the cellular level.
As a result of these aspects, the benefits of caffeine include alertness, a decrease in fatigue, increased oxygen consumption, and the mobilization of fatty acids as fuel during exercise. Caffeine has also been shown to increase sports performance, although the greatest increases in performance are in that of endurance related activities.
With that being said, the majority of sports nutrition supplements on the market oversaturate their products with caffeine with some supplements boasting about caffeine contents close to 500mg or more per serving, which, for the majority of people, is way too much.
Sure, you may be saying “so what?” as the extra energy makes you think you’re working harder, although the science behind this thought says otherwise.
So what is the recommended dose of caffeine for pre-workout purposes? The answer - it depends on the person.
The guidelines for properly dosing caffeine are to take your bodyweight in kilograms and multiply it by three to five, this number will give you the recommended amount of caffeine based on your bodyweight. By sticking to this calculation of 3-5mg of caffeine per kilogram of body weight, you ensure that you’re maximizing the benefits that caffeine has to offer while also avoiding the negative effects that doses in excess of this number can cause.
About the negative effects, you might want to brace yourself.. there’s a lot of them. First, caffeine consumption, especially when taken consistently or in large amounts, can effect two of your major neurotransmitters, it can cause a decrease in the effects of serotonin (a hormone that stabilizes mood, sense of well-being, and happiness) and can trigger the release of dopamine (a chemical messenger that plays a role in how we feel pleasure). The last one in particular may sound great, but overly high levels of dopamine can result in some negative effects such as anxiety, difficulty sleeping, mania and stress. More importantly, caffeine’s ability to effect these neurotransmitters make it an addicting substance.
In people that consume caffeine on a daily basis, the accumulation of adenosine is increased and without having caffeine in the body to block the effects of adenosine, the effects of an over-abundance of this chemical can become increasingly worse. This over-abundance can shakiness, upset stomach, and most commonly - headaches.
It is also shown that people that use caffeine daily, specifically those that consume it later in the day can have difficulty falling asleep in addition to getting a satisfactory quality of sleep. This can lead to undesirable effects on body composition (in other words - you can become fatter or even lose muscle) because of the fact that sleep quality and duration have an effect on the hormones that control hunger, satiety (the feeling of being full and satisfied), and anabolism/catabolism (the building up or breaking down of new muscle tissue) Caffeine can also have effects on the G.I. (gastrointestinal) track, as it causes an increase in stomach acid production which can then lead to upset stomach or acid reflex.
...So what is too much?
Urinary caffeine levels above 12 mcg/ml are considered to be “doping”. While the concept of considering caffeine intake to be “doping” may seem far fetched, this level can be easily reach by the average person by consuming 8 cups of coffee in a day. Studies have shown that caffeine taken in amounts in excess of 400mg per day have been linked to increases in anxiety and irritability. However, there is a level of individual variation with this so the best way to keep yourself from consuming too much caffeine is to stick to the 3-5mg per kg of bodyweight guidelines. Additionally, 300-400mg of caffeine intake will increase urinary calcium secretion, meaning that you will have to consume a greater amount of calcium to meet your daily needs and if you do not, you may find yourself in a calcium deficiency.
You may now be wondering, should I stop taking pre-workout?
That is not a questions for me to answer, as the answer to this question will be different based on the health of the individual person. Instead, I advise you to focus on proven and trusted products from reputable brands. Any brand that advertises on having the most caffeine or energy per serving is not likely looking out for your best interest, in fact the effects on the central nervous system in high caffeine pre-workouts can actually limit your progress in the gym and with caffeine being a vasoconstrictor, it can take away from your pump.
Key Caffeine Takeaways:
- 3-5mg of Caffeine per Kilogram of bodyweight can provide performance enhancing effects without the risk for side effects.
- For example, the amount of caffeine that a 75kg (165lb) athlete should be consuming pre-workout is between 225-375mg of caffeine
- 75kg (165lb) Athlete
- 75 * 3 = 225 75 * 5 = 375
- 225-375mg Caffeine
- Blood levels of caffeine peak at approximately 60 minutes post consumption, with effects being felt at the 30 minute make. Therefore, Caffeine Should be consumed 30-60 minutes before exercise.
- Use caffeine only when you need it, or only for pre-workout purposes. This helps keep you from building up a tolerance to caffeine which can then lessen its effects.
- Try not to mix numerous caffeine based supplements or foods/drinks, also take caution when mixing with other stimulants.
- Lastly, start with the lowest amount possible that gives you positive effects and work your way up, this helps you assess tolerance and helps you find the most effective and safe “sweet spot” (hence why most pre-workouts say to begin with 1/2 a scoop)
Author:
Joshua Horn - Master Personal Trainer, Strength & Conditioning Coach, Bodybuilder, Marine Corps Infantry Veteran, Redcon1 Athlete.
Instagram: https://www.instagram.com/joshthehorn