The current general recommendations for caffeine dosages range between 3 to 6 mg per 1kg, 30-60 minutes before exercising.
When it comes to caffeine, “the more is better” rule, does not apply. On the contrary, some studies suggest that taking more than 10mg per 1kg can be lethal. Even though this is highly unlikely and a huge amount of caffeine to consume, it’s essential to point out that consumption needs to be monitored. Anything above 6mg per 1kg, has been proven to have no added positive impact on training performance and is only detrimental to your wallet.
In addition to needlessly spending more money, doses above 6 mg per 1kg, have been related to inhibition of glycogen phosphorylase, an essential enzyme in the metabolism of glycogen. Put simply, you’ll recuperate at a slower and less efficient rate after exercising, with glycogen deposits not being filled as fully and quickly and with inhibited performance.
What is the most effective form of caffeine?
t is believed that caffeine is most effective and beneficial when taken in the form of capsules. But, if you like drinking beverages, then a cup of espresso made of proper ground coffee is your best bet, having 107mg in a cup.
- Instant coffee (60mg in 250ml)
- Tea (28mg in 250ml)
- Red bull (80mg in 250ml)
And you’ll notice that getting the required dosage for your body weight can be hard, needing to ingest more than a liter before you meet your required dose. One study has suggested that the caffeine absorption can be affected by the circadian rhythm and that consuming it in the morning can be a lot more beneficial. There’s not been too much research in this area, which is why more studies are needed before broad recommendations can be made.
Possible side effects
As we said previously, consuming more than 10mg per kg can be lethal, which is why you should avoid over-consumption. Reaction to caffeine varies a lot in individuals and a certain dose can be fine for one person and insufficient or excessive for another. That’s why, supplementing should be started at the lowest possible dose and adjusted accordingly. The “better safe, than sorry” rule applies perfectly here. Possible side effects include nausea, dizziness, migraines and heart palpitations, which is why you should monitor your body and stop consuming it if any of these occur. If you aren’t sure about the symptoms always consult with your doctor. People with blood pressure issues, CV diseases of nervous issues shouldn’t consume caffeine.
In populations which do not suffer from any of the conditions mentioned above, supplementing with caffeine is thoroughly researched and it’s been proven to significantly improve performance. Recent studies have also discovered that caffeine is not a diuretic at all, as previously believed, which means that consuming it shouldn’t lead to dehydration, provided that you drink plenty of water already. Caffeine is an excellent pre-workout supplement and should be taken prior to doing endurance or intermittent activities.
1. Caffeine helps with endurance, intermittent team or individual sports and sustained-sprinting events.
2. Caffeine has inconclusively been shown to help power/strength athletes, especially upper body performance.
3. Suggested dosage is 4-6mg per 1kg, 30-60 minutes before exercise.
4. Taken in capsules, caffeine seems to be most effective.
5. Start consuming it at the lowest dosage possible and then increase per your body’s needs.
6. People suffering from high blood pressure, CV disease or nervous system issues should consult their doctor before supplementing with caffeine.
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