fbpx

Personal Training Kingston

  • ABOUT PTK
  • OUR STUDIO
  • PERSONAL TRAINING
  • REFER A FRIEND
  • CONTACT
Wednesday, 19 May 2021 / Published in Sports Nutrition, Supplements

Benefits of Caffeine on Athletic Performance

Coffee Beans

For many people, having a cup of coffee in the morning is life. It’s what gets the body moving and brain energized in the morning or mid-day when the energy starts to lull. What amount is needed for a boost to athletic performance or in your workouts? When to take it? And what is the best or different sources of caffeine?

What is Caffeine

Caffeine naturally is found in over 60 plant species, of which cocoa beans, kola nuts, tea leaves and coffee beans are the most well-known.

Sources of Caffeine

Coffee: 1 cup typically has 100mg of caffeine, while decaff contains 4mg

Espresso: 1 shot or 1.5 ounces contains about 65mg caffeine

Tea: 1 cup of black tea contains about 47mg caffeine, green tea 28mg, decaff 2mg, and herbal tea contains none.

Soda: A standard 355mL or 12-ounce can contain about 40mg caffeine

Chocolate: 1 ounce of dark chocolate contains about 24mg caffeine, milk chocolate about 6mg.

Guarana: A seed from a South American plant processed as an extract has 4x the amount of caffeine found in coffee beans.

Energy Drinks: 1 cup or 8 ounces contains about 85mg, but most energy drinks are 16 ounces containing 170mg caffeine.

Supplements: Caffeine pills or pre-workout powders generally contain 100-150mg caffeine per serving/scoop. There are also chewing gums and caffeine containing gels.

Benefits

  • Muscular endurance
  • Movement velocity (power) and muscular strength
  • Sprinting, jumping, and throwing performance
  • Wide range of aerobic and anaerobic sport-specific actions

Recommended Amounts

  • 3–6 mg/kg body mass

Examples: 150 lb person ~200-400mg caffeine or 200 lb person ~270-540mg caffeine

Timing (Absorption and Metabolism)

Caffeine is absorbed within about 45 minutes after consuming, and peaks in the blood anywhere from 15 minutes to 2 hours.

  • For a boost in athletic performance the recommendation is 45-60 minutes before exercise.

Caffeine Sensitivity

Some people are more sensitive to caffeine than others. Always start with a lower dose of the range such as 3mg/kg body weight to test your tolerance first.

Caffeine Tolerance

If you’re drinking several cups of coffee or 1-2 energy drinks in a day your “caffeine tolerance” may be quite high like it can be for alcohol with people who drink often.

It’s best to cycle your sources of caffeine and have lower days than others to see the full benefits. Even taking breaks from caffeine for a week can reset your tolerance and therefore sensitivity to caffeine.

*Note: One thing to remember is the timing of these products before training or sports, and that it will be absorbed much faster when on an empty stomach.

The Best Sources for Exercise

Three different sources of caffeine can be great for avoiding such tolerances and giving your body a break from the higher doses.

Some workout days you may only need a small amount to keep your brain focused, while others will require more of a boost for intense training.

Energy Fizz Sticks
– Caffeine sources from green tea and guarana
– No peak and crash
– Great for an added energy boost and brain focus

Coffee
– Higher concentration of caffeine
– Generally a quicker spike in energy followed by a crash (if consuming 2+ cups in a short period of time)

Pre-Workout Supplements
– This example is 150 (1 scoop) to 300mg (2 scoops) of caffeine anhydrous (dehydrated caffeine powder)
– Quick and convenient way to get a high dose of caffeine
– Powder, easier to mix with water in any concentration desired

Like with your training make sure and find what works best for you and your individual tolerance. Cycling and taking a week long break can reset your caffeine tolerance to still see a benefit without continued increases in dosage.

References
Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021). https://doi.org/10.1186/s12970-020-00383-4

Harard T.H. Chan. School of Pubic Health. The Nutrition Source: Caffeine. https://www.hsph.harvard.edu/nutritionsource/caffeine/

Tagged under: Caffeine

What you can read next

What To Eat Before Your Workout
post workout shake
Maximize Recovery with Post-Workout Nutrition

Recent Posts

  • How Personal Training Kingston Survived the Pandemic

    To say this past year and a half has been a cha...
  • Meal Prep containers

    Food Prep and Organization Tips

    Food Prep 101 There are many ways of going abou...
  • Raw Almond Butter Protein Cups recipe

    Protein Almond Butter Cups

    Peanut butter cups are what many people think o...
  • Healthy Fruits and Vegetables, nutritionist in Kingston, Ontario.

    10 Tips for Purchasing Organic Foods

    Consumers are becoming more aware of what food ...
  • CPA Figure Competition Lineup

    Sarah’s First CPA Figure Competition

    During the May long weekend I competed in my ve...

Archives

  • September 2021
  • June 2021
  • May 2021
  • October 2019
  • June 2019
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017

Categories

  • Diet Myths
  • Education
  • Fitness
  • Recipes/Healthy Eating
  • Sports Nutrition
  • Supplements
  • Uncategorized
  • Vegan/Vegetarian
  • Weight Loss/Management

Featured Posts

  • How Personal Training Kingston Survived the Pandemic

    0 comments
  • Meal Prep containers

    Food Prep and Organization Tips

    0 comments
  • Raw Almond Butter Protein Cups recipe

    Protein Almond Butter Cups

    0 comments
  • Healthy Fruits and Vegetables, nutritionist in Kingston, Ontario.

    10 Tips for Purchasing Organic Foods

    0 comments
  • CPA Figure Competition Lineup

    Sarah’s First CPA Figure Competition

    0 comments

Meta

  • Log in
  • Entries feed
  • Comments feed
  • WordPress.org

SEARCH

RECENT POSTS

  • How Personal Training Kingston Survived the Pandemic

  • Meal Prep containers

    Food Prep and Organization Tips

  • Raw Almond Butter Protein Cups recipe

    Protein Almond Butter Cups

TAG CLOUD

antioxidants artificial sweeteners bison bodybuilding Caffeine calories chocolate clean fifteen coconut coconut oil counting calories daily eating dairy-free detox diet dieting diet plan digestive enzymes dirty dozen drink fasting figure food gluten-free green tea healthy eating healthy food hemp seed maca maca root matcha meal frequency meal plan nut free nutrition oatmeal post-workout prebiotic prep probiotic protein sports nutrition sweeteners vegan weight loss

MAIN LINKS

  • ABOUT
  • BLOG
  • CONTACT US
  • NUTRITION COACHING
  • PERSONAL TRAINING
  • REFER A FRIEND
  • STORE

PERSONAL TRAINING KINGSTON

Call or Text: (343) 364-5087
Email: [email protected]

847 Augusta Dr., Kingston, ON

Open in Google Maps
  • Facebook
  • Instagram
  • Pinterest

Copyright © 2015-2023 Personal Training Kingston Inc.. All rights reserved. Privacy Policy & Terms of Use | Cookie Policy (CA)

TOP
Manage Cookie Consent
We use cookies to optimize our website and our service.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage vendors Read more about these purposes
Preferences
{title} {title} {title}