you HIIT classes Go to the next level or Build stamina while runningAll active people use caffeine Performance improvements. Some caffeine effects include helping. Increase your energy and increase your focus.It can also help you overcome obstacles during exercise.

Studies show that caffeine Improves athlete performanceand even international olympic committee Its effectiveness has been recognized.

But chew on it more caffeine before exercise It doesn't mean more power. “The main factors that make caffeine more effective are timing and type,” he explains. Marie Spano, MS, RD, CSSD, CSCS.

Here's a look at some of the effects of caffeine and how you can maximize its benefits.

1. Know what it does

Caffeine is one of the most well-known. nootropicA group of substances that support mental alertness, performance, and focus. It also most widely consumed Ergogenic (performance-enhancing) supplements can help improve your performance. Anaerobic power performance.

Consuming caffeine before exercise along with a proper diet may give you more energy or help with your workout. Lift more after limited sleep.. However, caffeine should never replace sleep. need to supplement healthy restExercise, food.

2. Evaluate how it works for you

“Caffeine works by blocking receptors in the brain that detect fatigue.” Kayla ChannellHe holds a Master's degree in Nutrition and Human Performance. It is chemically similar to the neuromodulators in the brain that regulate drowsiness. caffeine It binds to the same receptors and reduces drowsiness.

But this raises another question. Do you metabolize caffeine quickly, slowly, or moderately? The answer is largely determined by genes, and more specifically: CYP1A2 geneExplains Channell. You can find out by doing a genetic test at home, but it may be better to experiment with dosage and timing to see how it affects you personally.

3. Understand the different types

Many sources of caffeine are derived from plants. The most familiar plant sources are tea leaves, coffee beans, and cacao beans. Another common source of supplements is caffeine anhydrous or highly concentrated forms of caffeine. Although it is often a product extracted from plants, 2019 study It has been found that caffeine levels can be as high as 176% of the levels listed on the labels of some Australian supplements. This can lead to overdosing (and unpleasant side effects).

“Too much caffeine That could be a bad thing,” says Channell. High doses can potentially cause side effects. cardiovascular health.

4. Consume in moderation

According to the U.S. Food and Drug Administration (FDA) 400 mg of caffeine per day (equivalent to about 4 to 5 cups of coffee) is safe for most healthy adults.

one scoop Beachbody Performance Energize It provides 100mg of caffeine, which research shows is an effective amount to achieve many performance-enhancing benefits.

5. Just the right time

“Caffeine is absorbed quickly,” says Spano. “But it’s not like that. leave your body quickly.” After ingestion, caffeine reaches peak levels in the bloodstream. Between 15 and 120 minutesHowever, it takes about 5 hours for your body to eliminate half.

For performance benefits, it is best to consume caffeine about 30 minutes before exercise. To support concentration and attention, Beachbody Performance Energize Provides 100mg of caffeine from green tea and coffee bean extract. beta-alanine and Quercetin. This formula safely and effectively helps you work harder for longer.*