Caffeine as a pre-workout – effects

A cup of coffee is an integral part of the day for many people, a great way to wake up in the morning, as well as a source of great flavor and a pleasant interlude during ongoing challenges.
However, coffee has many more benefits than we may think.
The caffeine it contains can help you execute your workout plan and will provide energy even when we manifest reduced levels of commitment and strength.
What is caffeine and what effect does it have on the body?

Caffeine – origin and characteristics

Caffeine is a plant-derived substance, and depending on the source it can go by different names – theine is called caffeine derived from tea, matein is contained in yerba mate, while guaranine is found in guarana.
Caffeine is mainly found in coffee, but it can also be obtained by synthesis.
Discovered in 1819, it belongs to the stimulant group and is a psychoactive agent.
It can be found in the ingredients of many dietary supplements, performance enhancers during training or peri-workout recovery, as well as in energy drinks.
Interestingly, caffeine can also be found in cocoa, although in slightly smaller amounts than in coffee.
As far back as the Stone Age, people took note of the fact that chewing the leaves or seeds of certain plants helped them to fight fatigue, as well as to improve their mood or stimulation.
In the following centuries, people’s awareness gradually increased, which led to the invention of a way to brew plants and consume caffeine precisely in liquid form.

Caffeine is credited with many benefits and many properties, but how can it help physically active people with their workouts and when energy and motivation drop?

Caffeine supplementation before training

Many permanent friends of daily workouts supply their bodies with preparations designed to increase energy and motivation for training, as well as to stimulate the body.
Ready-made pre-workout supplements not infrequently have caffeine in their compositions, but few people reach for it in its purest and simplest form.
Interestingly, brewed from freshly ground beans, coffee drunk just before a workout can help maintain a consistent workout intensity, but will also support the muscles during the clash with increased load.
Pre-workout coffee will work especially well for endurance athletes, thanks to its ability to increase blood flow to the heart and muscles.
As traditional coffee is an all-natural solution, it can be successfully used for people who are new to taking pre-workout supplements.

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Caffeine in training

During intense muscle loading, micro damage to muscle fibers can occur.
This is why recovery is such an important stage in any training plan.
Interestingly, caffeine can help here too, as it speeds up the whole process of fiber recovery.
Such an effect makes a cup of coffee after a workout not only a pleasant routine, but, more importantly, an important part of returning to full form after intense exercise.

Crucial to the effect of caffeine in the context of physical activity is the timing of its intake.
How much time before activity is worth drinking coffee?
There is no single right answer.
It all depends on what kind of training you decide to do.
If the activity is long, such as running, then the effect can be felt after about 15-20 minutes.
However, when the exercise is short, then the results can be felt even after about 45 minutes.
The appropriate dose of caffeine before a workout is about 200 mg, although a conversion value equivalent to 3 mg of caffeine per kilogram of body weight is also used.

When deciding on caffeine supplementation, it is worth bearing in mind that it is characterized by tachyphylaxis – the effect on the loss of susceptibility to its effects.
Systematic supply of caffeine to the body can cause it to become accustomed to its effects, making the effects weaker each time.
In such a situation, pre-workout preparations with a more intensive effect, but also having caffeine in their composition, can be helpful.