How to take caffeine before or during exercise ?

Present in most people's lives, coffee is one of the many caffeine-containing beverages we consume in our daily routine.

However, caffeine is also present in herbal teas, medications, and even sports supplements, ensuring extra energy throughout our day.

But this consumption requires attention!

If you're an athlete and want to know how to consume the right amount of caffeine to boost your performance, stay tuned for this article!

Next you we give some tips and key information on the topic.

The benefits of caffeine in training and competitions

One of the most common questions we get in nutritionists' and dietitians' offices is about pre-workouts. This is where we need to start!

Caffeine is one of the most widely used supplements in the world. In fact, it has positive effects on athletic performance and is highly valued within the scientific community.

But it requires attention. People often have many questions about how, how much, and when to use it!

In general, for athletes, consuming caffeine before training can provide various advantages and benefits. Mainly because it can act directly on the nervous system.

In practice, these effects of caffeine are noted in the improvement of muscle recovery by facilitating muscle glycogen resynthesis and reducing delayed-onset soreness.

So, in summary, Using caffeine increases muscle strength and endurance, and reduces the perception of pain or fatigue during exercise.

In addition, yerba mate helps reduce cholesterol, protects the liver, stimulates the central nervous system, and can be beneficial for the cardiovascular system.

Use caffeine in the right measure

Despite bringing many benefits, it is very important to consume the correct dose to avoid side effects from this supplement.

Excessive consumption can cause tachycardia, increased anxiety, nervousness, and difficulty concentrating.

This is an important warning for those with a history of cardiovascular disease.

Therefore, it is recommended to use the usual doses: 3 to 6 mg per kilogram of body weight per day.

For those who want to implement a pre-workout, it's important to evaluate and consider all of this information with a nutrition professional.

The use of caffeine to improve athletic performance

For pre-workout or competition, it's ideal to consume a serving at least 30 minutes before exercise, whether it's a supplement, tea, or coffee.

This time is recommended for the caffeine to take effect, which occurs between 15 and 45 minutes after the first intake.

To further improve performance, it is recommended to consume small doses even during exercise.

This can be done through isotonic products containing caffeine.

For example, the During Training Mate Verde of Xtratus, which contains around 70mg of caffeine for every 30g of the product.

By following these tips, you can avoid the side effects of a caffeine overdose before exercise and maintain the effect of the supplement for longer.

Written by: Elizabeth Chaves Moraes

Clinical and Sports Nutritionist - Federal University of Minas Gerais (UFMG) - Brazil

Instagram: @lilismoraes