Caffeine

Caffeine Supplements

Coffee is considered the most popular beverage in the world, representing more than 400 billion cups consumed each year. In fact, according to the National Coffee Association, more than 50% of North American adults drink coffee every single day. The average cup of coffee supplies roughly 100 mg of caffeine, but this can of course vary greatly depending on the kind of coffee in question (lighter roasts of coffee contain more caffeine), and, obviously, the size of the cup. For sports nutrition, caffeine is revered above and beyond anything else for its potent stimulant properties, which have been shown to provide a powerful boost of energy, lasting anywhere from 1 to 2 hours, thus able to enhance exercise performance when used in a pre-workout context. Still, within the realm of sports nutrition, caffeine is a wonderful supplement to help stimulate weight loss, rev metabolism, and boost the body's fat-burning capacity (thermogenesis). In fact, research has shown that once consumed, caffeine can cause an elevation of up to 7% in metabolism, and lasts up to 3 hours.

Benefits of Caffeine Supplements

• Boosts Energy
• Delay Muscle Fatigue Onset
• Enhances Physical Performance
• Increase Alertness, Concentration & Focus
• Reduce Tiredness

Who Needs Caffeine?

Caffeine supplements are particularly popular among fitness buffs, athletes, and bodybuilders to help stimulate energy and performance, as well as to allow them to work out harder and longer. They are also frequently recommended to help stimulate weight/fat loss and rev up metabolism and are especially effective in conjunction with a comprehensive weight loss regimen that includes a reduction in calories and an increase in physical activity.

Caffeine Supplement Varieties

Caffeine is available in isolated form as a capsule or tablet, as well as, even more frequently, added to pre-workout powder or capsule blends and even sports drinks, to further enhance energy and exercise performance. The caffeine in caffeine supplements is typically present as caffeine anhydrous which means “without water”, a processed, dehydrated, and concentrated form of caffeine. This is why it’s important to pay attention to the product label so as not to be taking in too high a dose of caffeine. An average pre-workout supplement will supply between 100mg and 300mg of caffeine per dose, though some may offer far higher doses. You should not exceed 500mg-600mg of caffeine daily.

Final Thoughts

While coffee, and in turn, caffeine, do offer distinct benefits, especially when it comes to exercise performance, energy, and alertness, it’s also important to be be aware that it also comes with very real negatives. For instance, while it can make certain people feel more alert and motivated, others find caffeine causes anxiety, jitteriness, and an inability to focus. In addition, caffeine is known to leach calcium from bones; in fact, roughly 6 mg of calcium is leached for every 100 mg of caffeine ingested. Moreover, caffeine is known to deplete vitamins and minerals, so it’s best to stay under two (up to a maximum of four) cups of coffee daily to prevent negative health effects.