Gain insights into the various ways caffeine improves athletic performance, plus timing and dosage recs from registered dietitians.

3: The Future of Processed Foods

Caffeine is a well-studied and effective ergogenic aid.

That means it improves endurance and speed.

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But before you go pounding energy drinks before exercising, lets look at how much you need.

Like almost all things in life, theres a balance to achieve.

Just enough to aid performance but not so much that you feel like garbage.

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Whats the sweet spot?

How do you introduce caffeine without going overboard?

How caffeine improves athletic performance

Wondering if its worth it to use caffeine before your next workout?

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Are you a runner or cyclist?Caffeine can help you push longer.

Males and females alike.

Caffeine can help most types of athletes, fromenduranceto power athletes, said Ehsani.

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How much caffeine do you need?

The amount of caffeine needed for your training session or competition varies based on your weight.

Find your weight in kilograms by dividing your weight in pounds by 2.2.

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For example, if you weigh 150 lbs, youd be about 68 kg.

So youd shoot for ~200 mg caffeine.

Take note: The amount of caffeine in coffee is dependent on how itsbrewed.

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There are also caffeine additives for your water, liketabletsor pre-workout powder.

Besides caffeinated beverages, you could try caffeine supplements like energy gels, gums, capsules, or chews.

How much caffeine is too much?

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When it comes to caffeine, Tyler cautions against assuming more is better.

Besides feeling jittery and anxious, you may hinder your workout if you take in too much caffeine beforehand.

When should you consume caffeine?

For caffeine to improve your athletic performance,consumption needs to be timed properly.

You may also find it beneficial to take caffeinewhileyoure exercising.

Its beenreportedthat trained cyclists who consumed caffeine in the last third of their workout saw an improvement in performance.

Have you kicked a caffeine addictionand you dont want to start back up?

you might still train hard and see results.

While caffeine canenhanceperformance, its not necessary for optimal results.

Good nutrition and training are the primary factors, Thompson says.

Caffeine is just an option to give you the edge when youre looking to take it up a notch.

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