Introduction
We all love Caffeine! Don’t we? Whether it is in the form of our morning coffees to energize up for the day, or in our pre-workout meals, to strengthen our power output and boost our pain endurance, it works wonders for all!
Caffeine can help with every fitness goal of yours. It improves alertness, sharpens focus, increases pain endurance, improves metabolism to lose fat super-fast, and, most importantly, it takes your energy level to a whole new level! So without a doubt, Caffeine before a workout is a must for all!
Indeed caffeine work wonders for all the gym enthusiasts out there, but this doesn’t at all mean that you start overdoing them! In case your pre-workout already comprise of Caffeine, or you are looking forward to taking one, you may be curious about how much Caffeine to make.
Fortunately, you are at the very right place as here we comprehensively discussed this query, to assist every caffeine addict out there!
So keep scrolling!
Pre-workout Caffeine-Good or bad for you?
Regular pre-workouts aim to boost your strength and provide enough power to the muscles for heavy workouts. Thus, they aren’t a concern if you don’t have any particular caffeine-related allergies or sensitivity. As long as you are using it according to what your pre-workout label suggests, you can be free from all sorts of worries. As Caffeine is a stimulant, it will surely help you do those additional reps and trust me; you wouldn’t feel much drained after your workout session. People with certain heart conditions like blood pressure and women who are pregnant must be super cautious when using these supplements.
Therefore, unless you are dosing on Caffeine, or taking more than the recommended daily amount of 400mg, Caffeine in pre-workout is absolutely worth it!
How much of the Pre-workout Caffeine?
In order to witness a significant stimulating effect of Caffeine on your body, the caffeine intake in your pre-workout must be at least 150mg. This proportion is the lower limit, and every energy drink or pre-workout at least comprises of 150 mg.
Although you may take in Caffeine to any extent, it’s safest to remain below 400mg in most cases; this is the daily recommended amount and isn’t just for your pre-workout, but for the whole day. So even if you take Caffeine in any other form as well, like coffee or energy drink, it must not cross 400mg at any cost.
It’s ideal to start with 150-200 mg and then go up accordingly to get the desired benefits. It must be understood that after a specific limit, the benefits of Caffeine aren’t just maxed out, but in fact, it may decrease performance and increase anxiety and cortisol. So going over the limit is a big No!
Caffeine Pre-workouts and its Cycles
As mentioned above as well, more Caffeine doesn’t at all mean a better work out! Your pre-workout must include other stimulating ingredients as well, to make your muscles super effective during intense workouts. These include compounds and proteins, like creatine, citrulline, Beta-alanine, to enhance your performance significantly.
Caffeine intake adds up, so if excessively taken, you may even feel jittery and light-headed. Also, if you are new to Caffeine and no much adapted, 400 mg is too much for you! Excessive intake of Caffeine on a regular basis may end up building tolerance in your body. If you use pre-workouts regularly, they may become ineffective in a short period. With that, you will also be required to take in extra pre-workout Caffeine, as the same quantity would no longer be able to provide you with the same energy levels.
On the other hand, if you take caffeine pre-workouts in respective cycles by swapping them or taking a break from them once in a while, it will ensure that you don’t get dependent upon Caffeine for workouts. Also, it will reduce the risk of possible side-effects in the long term.
Timing
Whether you are taking your Pre-workout Caffeine to gain lean muscles, better pumps, or lose that extra fat, the right time is super important to reap maximum benefits. You should never take your pre-workout right before your training session, as it requires to be digested first to give you that stimulating effect. On the other hand, it isn’t supposed to be taken hours before, too, as its effectiveness may start to deplete.
Caffeine level in your body reaches it speaks approximately 60-90 minutes after you take in. Therefore, it’s more than perfect for taking your Caffeine pre-workout an hour or two before heading to the gym. This will help you sustain your energy levels throughout your workout and help you focus on your goals. Also, you must comprehend that Caffeine remains active in your body for almost 5-6 hours until its stimulating effects are eventually diminished; hence, if you take it after 6 pm, it may end up disturbing your sleep cycle.
How to reduce the effects of high caffeine intake?
If you have overdosed on Caffeine and want to reduce its effects, the ingredient l-theanine works great by calming down the heart rate already increased by the Caffeine. Luckily, l-theanine can be taken with any dosage of Caffeine, but it’s recommended to maintain a ratio of 2:1. However, it must be realized that l-theanine will only be helpful on a temporary basis, and long term effects of high intake are challenging to reduce.
Conclusion
If you are looking forward to bring a significant change in your performance, then Caffeine is what you need! And trust me, if you take it within the appropriate limits, it will work magic for you. It wouldn’t just allow you to give 100% to your workouts but will surely enhance your overall sessions.
The most incredible aspect of Caffeine in pre-workouts is that it is anhydrous, which is relatively faster to absorb in the bloodstream. This is what makes Caffeine a popular ingredient in all energy-boosting pre-workouts.
Conclusively, we hope now you would be having a clearer idea of the right quantity and ideal way to take Caffeine in your Pre-workouts. These will definitely take your fitness sessions to the next level!
