Whether you want to take a HIIT class to the next level or increase your endurance during a run, every active person has used caffeine to improve performance. Some of the effects of caffeine are to help increase energy and increase focusand they will also help you overcome obstacles during training.

Research has found that caffeine improves the performance of athletesand also International Olympic Committee has recognized the effectiveness.

However, downing more caffeine before a workout doesn’t mean more power. “The main factors in making caffeine more effective are timing and type,” he explains Marie Spano, MS, RD, CSSD, CSCS.

Here are some of the effects of caffeine and how you can maximize its benefits.

1. Know what it does

Caffeine is one of the most popular nootropics, a group of substances that support mental intelligence, performance and focus. Also the most consumed It helps the world ergogenic (to improve performance) and can help you improve anaerobic power performance.

Along with a proper diet, consuming caffeine before a workout can give you more energy or help get up more after limited sleep. However, caffeine should never replace sleep. It should complement healthy rest, exercise and food.

2. Evaluate how it works for you

“Caffeine blocks the receptors in the brain that sense fatigue,” he explains Kyla Channellwho is pursuing a master’s degree in nutrition and human performance. It is chemically similar to a neuromodulator in the brain that regulates sleep. caffeine binds to the same receptors, reducing drowsiness.

However, this raises another question: are you a fast, slow, or moderate metabolizer of caffeine? The answer is largely determined by your genes, and more specifically CYP1A2 geneexplained Channell. You can find out with a home genetic test, but you’re probably better off experimenting with doses and timing to find out how it works for you personally.

3. Understand the different types

Many sources of caffeine are extracted from plants. The most popular plant sources are tea leaves, coffee beans, and cocoa beans. Another common source in supplements is caffeine anhydrous, or highly concentrated caffeine. Although often of plant origin, a 2019 exam caffeine levels found can be 176 percent of what the label says in some Australian supplements. This can lead to mega-doses (and bad side effects).

“Too much caffeine can be bad,” says Channell, of what high doses can do. cardiovascular health.

4. Consume the right amount

According to the US Food and Drug Administration, consumption 400 mg of caffeine per day (equivalent to four to five cups of coffee) is safe for most healthy adults.

A wave Beachbody Performance Energize It provides 100 mg of caffeine, which research shows is an effective amount for many performance-enhancing benefits.

5. Just Right Time

“Caffeine is absorbed quickly,” says Spano. “But it doesn’t leave your body quickly.” After ingestion, caffeine reaches its highest level in the blood Between 15 and 120 minutesbut it takes about five hours for the body to remove half of it.

For performance benefits, it is best to consume caffeine about 30 minutes before exercise. To help with focus and attention, Beachbody Performance Energize It provides 100 mg of caffeine from green tea and coffee bean extract, and also includes beta-alanine and quercetin. The formula helps you work harder for longer, safely and effectively.*