A whole latte more to caffeine than a “pick-me-up”
Caffeine isn’t just about waking up or staying alert, it’s also a powerful ally when it comes to athletic performance.
It’s been shown that caffeine enhances performance by lowering the perceived effort during exercise and increasing motor unit recruitment, making it an excellent pre-workout choice.
Why is caffeine the perfect pre-training blend?
Caffeine works its magic by blocking adenosine receptors, which normally make us feel tired. By inhibiting this process, caffeine reduces the feeling of fatigue and increases the production of adrenaline, which puts our body into a state of heightened alertness.
This increased ‘fight or flight’ response allows us to push past our normal limits, resulting in enhanced physical performance.
Additionally, caffeine boosts the central nervous system's drive, contributing to those instant performance gains during workouts.
The daily grind (dosage & timing)
To experience caffeine's full benefits, the right dosage and timing are crucial. The ideal amount of caffeine depends on the individual and their training goals.
For athletes looking to improve performance, caffeine intake should range from 3-9mg/kg of body weight.
For general gym-goers or individuals seeking an energy boost, a range of 3-6mg/kg of body weight 30-90 minutes before exercise should suffice.
How much is too much?
As with anything, moderation is key when it comes to caffeine. While it can provide an energy boost, excessive caffeine intake may lead to side effects such as disturbed sleep, gastrointestinal discomfort, and feelings of anxiety.
It's important to find the right balance for your body and avoid overconsumption to maintain a healthy routine.
For tips on how to optimise your energy levels, improve your workout performance, and fuel your body properly, explore Radiquel’s 1-1 Nutrition Coaching services and plant-based Recipe eBooks.