I Always have coffee or 2 big cups before an extended bit of cardio or even lift for that matter.
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https://www.healthline.com/nutrition/caffeine-and-exercise
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Caffeine is a powerful substance that can improve physical and mental performance.
A single dose can significantly improve exercise performance, focus and fat burning (
1Trusted Source,
2Trusted Source,
3Trusted Source,
4Trusted Source).
The US Special Forces even use it to enhance performance and awareness.
Caffeine is rapidly absorbed into the bloodstream, and blood levels peak after 90-100 minutes. Caffeine levels remain high for 3–4 hours, and then start to drop (
6Trusted Source,
7Trusted Source).
Unlike most substances and
supplements, caffeine can affect cells throughout the body, including muscle cells and brain (
6Trusted Source).
For this reason, caffeine's effects on the body are quite varied. These include:
- The nervous system: Caffeine activates areas of the brain and nervous system to improve focus and energy, while reducing tiredness (6Trusted Source, 8Trusted Source).
- Hormones: Epinephrine (adrenaline) is the hormone responsible for the "fight or flight" response, which can increase performance (3Trusted Source).
- Fat burning: Caffeine can increase the body's ability to burn fat via lipolysis, or the breakdown of fat in fat cells (3Trusted Source).
- Endorphins: β-endorphins can increase feelings of wellness, and give you the exercise "high" that people often experience after working out (9Trusted Source, 10Trusted Source).
- Muscles: Caffeine may impact the motor cortex, which is a part of the brain that signals muscle activation (11Trusted Source).
- Body temperature: Caffeine has been shown to increase thermogenesis, or heat production, which helps you burn more calories (12Trusted Source).
- Glycogen: Caffeine may also spare muscle carb stores, primarily due to increased fat burning. This can enhance endurance performance (13Trusted Source).
Caffeine eventually gets broken down in the liver
Caffeine is one of the most effective exercise supplements available. It is also very cheap and relatively safe to use.
Studies have shown that caffeine can benefit endurance performance, high-intensity exercise and power sports. However, it seems to benefit trained athletes the most.
The recommended dose varies by body weight, but is typically about 200–400 mg, taken 30–60 minutes before a workout.
Caffeine anhydrous supplements seem to be the most beneficial, but
regular coffee is also a good option.