How to drink caffeine before or during exercise?

Present in the lives of most people, coffee is one of the many things we consume in our routine that contains caffeine.

However, caffeine is also present in infusions, medications, and even sports supplements, ensuring an extra boost of energy throughout the day.

But this consumption requires attention!

If you're an athlete and want to know how to consume caffeine in the right amount to boost your performance, keep reading this article!

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

The benefits of caffeine in training and competition

One of the most frequent questions asked in consultations with nutritionists and dietitians is related to pre-workout nutrition. 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 a highly valued supplement within the scientific community.

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

In general, for athletes, consuming caffeine before training can offer various advantages and benefits, primarily because it can directly affect the nervous system.

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

So, in summary, Using caffeine results in increased endurance and muscle strength, and a reduction in 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 amount

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.

So the recommendation is 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 plan, it is important to evaluate and consider all this information with a nutrition professional.

The use of caffeine to improve athletic performance

For pre-training or pre-competition activities, it's ideal to consume a serving at least 30 minutes before exercise. This could be a supplement, tea, or coffee.

This timeframe is recommended for 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 also during exercise.

This can be done through isotonic products that contain caffeine.

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

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

Written by: Elizabeth Chaves Moraes

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

Instagram: @lilissoraes