Pre-Workout Caffeine | Benefits & Side Effects

When it comes to training, how effective is pre workout caffeine? 

• What are the Benefits of Pre-workout Caffeine?
• Side Effects of Caffeine
• Dosage

 

What are the Benefits of Pre-workout Caffeine?

Caffeine works by promoting excitability within the spinal cord, and by muscle fibre recruitment.¹

Furthermore, it decreases our perception of fatigue and muscular pain. This means that it can provide us with a whole host of benefits.¹

Improved alertness

Caffeine causes the release of dopamine, a chemical in the brain which stimulates the areas of your grey matter.² Dopamine is responsible for your alertness, as well as pleasure, making it known as the “feel good” hormone. This increase in dopamine may enhance problem-solving abilities, making you feel more ‘on the ball’.

In addition to increasing dopamine levels, caffeine also blocks receptors for adenosine, the signalling molecule that promotes sleep in the body.¹ With more dopamine and less adenosine, your brain and body feel more awake and alert.

Relieves muscular pain

Caffeine is one of the main ingredients in many pain relievers. It’s been shown that caffeine can help alleviate post-workout pain and muscle soreness, meaning you’ll be able to hit the gym just as hard each day.1 This makes caffeine an ideal supplement to take pre workout.

Improves speed and endurance

Consuming pre workout caffeine before a workout can improve both your speed and stamina while making your workout seem easier and less strenuous!^1,3

Speeds up heart rate

Since caffeine has an effect on your central nervous system, it could help you by increasing your heart rate and breathing rate.⁴ This means you can supply your muscles with more oxygen, allowing them to aerobically respire more successfully, increasing output.

Replenishes glycogen stores

Caffeine, when consumed with carbohydrates, has been shown to replenish muscle glycogen stores quickly after exercise.⁵

Side Effects of Caffeine

As with most things, caffeine isn’t all good; there are some ‘side effects’, or negatives which it can present. 

Dehydration

Caffeine has been shown to lead to dehydration, as it can have a slight diuretic effect. Therefore, if you’re consuming reasonably high levels of caffeine throughout the day, it’s recommended to increase your water intake to reduce the risk of dehydration. If you take pre-workout caffeine, then you should definitely ensure you keep drinking water throughout your workout. 

Insomnia

Some may not be hindered by caffeine when it comes to sleeping, but for others, it could be an issue. You should moderate your intake if you recognise that it affects you negatively and do not drink caffeinated drinks in the evening or before you go to bed. 

Addiction

Caffeine can be very addictive – withdrawal from caffeine can present side effects such as headaches, anxiety and cravings. These can be prevented by gradually weaning yourself off, lowering your dosage. 

Dosage

The recommended daily dosage for an average adult should not exceed 400mg.⁶ This level has been found to be generally safe in healthy individuals, but there are many groups in which caffeine should be avoided (pregnancy/lactation, children, those with underlying health conditions, etc). Based on height and weight a lower dosage might be more appropriate for you. 

Below are the caffeine contents of several popular drinks and foods: 

Espresso – 100mg

Instant coffee – 65-100mg

Energy drink – 80mg

Diet Coke – 45mg

Tea – 30mg

Dark chocolate (30g) – 20mg

Green tea – 15mg

Pre-Workout Caffeine

Caffeine is recommended for having as a pre-workout, as it can provide a brilliant energy boost to help push you through your workout. Ensure you do not take it too late in the day, so it does not hinder your sleep. 

Caffeine can be purchased in supplement form as tablets, or in powders. It is also a key ingredient in most pre-workouts. 

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