So is Caffeine a good pre-workout strategy?

True story, coffee is a natural and very safe stimulant for sport! So, there is no need to buy fancy pre-workouts if you are trying to save a bit of cash!

Yes, this is considered a Group A supplement. So what does that mean? It means it has been extensively researched, there is lots of evidence showing its effectiveness, it is approved by WADA, and it is affordable.

Effects include:

• Increased Alertness and Focus
• Faster Reaction Times
• Enhanced Endurance
• Improve Performance
• Reduced Perceived Effort (means training feels less impactful or easier)
• reduces pain perception

So How Much?

• Amount: 3-6mg/kg but upper limit of 9mg (e.g. 80kg person @ 6mg = 480mg)
• When: 30-60min prior to training
• Half life - 4hrs (this is how long it takes for half of the substance amount to reduce by half)

So What's it in?

• Caffeine shot (1): ~ 80-200mg depending on coffee
• Tea (1 cup): ~ 40mg
• Tablets such as No Doz: 100mg per tablet
• Caffeinated Gels & sachets: 50-150mg. These are great as often have carbs in them as well. So good pre-session but are more costly.
• Iced coffee milk: ~ 80-200mg
• Gum: ~ 40-100mg per piece. This is great if you don’t want to down a shot or don’t like coffee, but also expensive.
• Caffeine is also in energy drinks and pre-workouts, but these contain other ingredients and aren’t as cost-effective.

Tips & warnings

• I recommend trying this on a less significant training day to make sure it sits well with you and adjust accordingly (if 1 shot didn’t give you the edge, try 2 next time). 2-3mg/kg has shown to have good effects on performance, so it doesn’t need to be a big dose.
• I recommend not doing it all the time, save for 1-2 heavy workouts or on race/comp day OR having a higher intake only when needed to ensure noticeable benefits. Reason being is you build up a tolerance to it.
• Withdrawing caffeine leading up to competition/race and then reintroducing it may also be helpful if you have found response has decreased.
• Also, if you have two or even three sessions in a day or a comp that's broken up over the day, you can use caffeine in-between sessions to give you the edge in the next session.
• Beware that some people don’t always have a great response to caffeine, it can cause jitters, anxiety, increased HR & insomnia. SOOOOOO start slow and away from bedtime.
• Caffeine is a dehydrator - so keep up your water!

Want a great pre-workout shake to boost energy and stamina?

Check out below my caramel coffee smoothie recipe. It has a good mixture of carbs, protein, and caffeine for extra stamina and a delicious caramel coffee taste!