Caffeine as a pre-workout energy booster: How does it work and when to use it?

Caffeine is much more than just the favourite ingredient in the morning coffee of millions of people around the world. It is one of the most effective and best-studied stimulants, which has enjoyed huge popularity among athletes for years. Its ergogenic properties, i.e. supporting the body's performance, have been confirmed in hundreds of scientific studies. That is why caffeine has become an indispensable element of pre-workout supplementation for people looking for a way to increase their performance during exercise. Check how it works and when it is worth using it!

What is caffeine and why is it popular as a pre-workout stimulant?

Caffeine is a chemical compound that occurs naturally in coffee, tea, and cocoa. It is an alkaloid that affects the nervous system, stimulating the body to become more active. [1] Due to these properties, caffeine has gained popularity as a pre-workout supplement.

The main reason why caffeine is so valued by athletes is its ability to increase energy levels and stamina. When used properly, it can help improve strength and performance while reducing fatigue during intense training sessions.

How caffeine works in an athlete's body

Caffeine as an energy booster works in the athlete's body on several levels:

• Increased energy and concentration – caffeine stimulates the central nervous system, stimulating the secretion of neurotransmitters such as dopamine and noradrenaline, which translates into higher levels of alertness and concentration. [2] This allows athletes to better implement their training plans.
• Improved muscle response – caffeine also affects the central nervous system, which increases the speed of muscle response. For this reason, it is a popular choice in disciplines that require precise movements and high dynamics, such as running, weightlifting or team sports.
• Ability to perform intense exercise – thanks to its stimulating effect on the body, caffeine supports the performance of more demanding physical tasks, such as intervals or high-intensity exercise.
• Fatigue reduction – caffeine acts as a blocker for adenosine – a neurotransmitter responsible for the feeling of fatigue. [3] Thanks to this, the athlete can train longer without feeling a drop in energy, which is crucial in endurance sports and strength training.

Benefits Beyond Energy – Caffeine and Performance

Knowing how caffeine works, it is worth emphasizing that its effect on an athlete's body goes far beyond simple stimulation. One of the most fascinating aspects of its action is its ability to mobilize fatty acids as an energy source. Caffeine significantly increases the process of lipolysis, or the breakdown of fats, which leads to greater availability of fatty acids as fuel for working muscles. [4] This in turn allows for the conservation of muscle glycogen - a valuable source of energy, especially important during long-term endurance training.

Scientific studies consistently confirm that caffeine supplementation can lead to measurable improvements in physical performance. Meta-analyses have shown that it can increase maximal strength by 3-4% and aerobic endurance by up to 12%. [5] This translates into the ability to perform more repetitions, train with greater load, or maintain higher intensity for longer periods of time. Additionally, caffeine significantly affects the perception of effort, making training subjectively seem less tiring.

Optimal caffeine dosing and timing – the key to success

To fully utilize the effects of caffeine before training, proper dosage and timing are key. The best effects are achieved by taking caffeine 30-60 minutes before planned activity. This is related to the pharmacokinetics of this substance - its peak concentration in the blood occurs approximately 45 minutes after consumption. In the case of morning training, it is best to take caffeine on an empty stomach or with a light carbohydrate meal, which ensures its optimal absorption. [6]

When it comes to dosage, individual approach is key. It is generally accepted that the effective dose of caffeine ranges from 3-6 mg per kilogram of body weight. For a person weighing 70 kg, this means a dose in the range of 210-420 mg. However, it is always recommended to start with lower doses to assess individual tolerance to this ingredient and how caffeine affects strength and endurance. A 400 mg dose is best taken in two divided doses.

It is also worth remembering about cycles in supplementation - using 3-4 week cycles with 1-2 week breaks will help avoid the development of tolerance to caffeine and maintain its high effectiveness.

Example caffeine dosage by body weight

Caffeine - the perfect solution for demanding athletes

When it comes to caffeine supplementation, athletes often look for a precisely measured dose that gives them full control over the amount of caffeine they consume. Natural sources of caffeine, such as coffee and tea, can vary significantly in their content, making it difficult to accurately dose. For physically active individuals who want to avoid both under- and over-consumption of caffeine, standardization is key.

Caffeine in supplement form also has an advantage over natural sources in terms of the purity of the formula. Coffee can contain additional compounds that irritate the stomach, and energy drinks are often full of sugar and other additives. Pure caffeine anhydrous is ideal for those on restrictive diets or who are sensitive to ingredients often found in traditional caffeinated drinks.

Advantages of caffeine supplementation over other sources of caffeine

Safe use for long-term benefits

Although caffeine is a safe and well-tested substance, its proper use requires some knowledge. The key is to gradually increase the dose and carefully observe the body's reactions. It is also worth paying attention to proper hydration - caffeine has a diuretic effect, so it is recommended to increase the daily water intake by 250-500 ml during its supplementation. [7]

It is also important to remember the contraindications. Caffeine supplementation is not recommended for people with heart problems, pregnant and breastfeeding women, and people suffering from anxiety disorders. Adolescents under 16 should also avoid caffeine supplementation. For everyone else, following the recommended doses and rules of use will allow you to get the most out of this effective pre-workout supplement.

[1] Nehlig A. Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Pract Neurol. 2016 Apr;16(2):89-95. doi: 10.1136/practneurol-2015-001162. Epub 2015 Dec 16. PMID: 26677204.

[2] Smith A. Effects of caffeine on human behavior. Food Chem Toxicol. 2002 Sep;40(9):1243-55. doi: 10.1016/s0278-6915(02)00096-0. PMID: 12204388.

[3] Smith A. Effects of caffeine on human behavior. Food Chem Toxicol. 2002 Sep;40(9):1243-55. doi: 10.1016/s0278-6915(02)00096-0. PMID: 12204388.

[4] Southward K, Rutherfurd-Markwick KJ, Ali A. The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta-Analysis. SportsMed. 2018 Aug;48(8):1913-1928. doi: 10.1007/s40279-018-0939-8. Erratum in: Sports Med. 2018 Oct;48(10):2425-2441. doi:10.1007/s40279-018-0967-4. PMID: 29876876.

[5] Southward K, Rutherfurd-Markwick KJ, Ali A. The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta-Analysis. SportsMed. 2018 Aug;48(8):1913-1928. doi: 10.1007/s40279-018-0939-8. Erratum in: Sports Med. 2018 Oct;48(10):2425-2441. doi:10.1007/s40279-018-0967-4. PMID: 29876876.

[6] Sinclair CJ, Geiger JD. Caffeine use in sports. A pharmacological review. J Sports Med Phys Fitness. 2000 Mar;40(1):71-9. PMID: 10822912.

[7] Jeukendrup AE, McLaughlin J. Carbohydrate ingestion during exercise: effects on performance, training adaptations and trainability of the gut. Nestle Nutr Inst Workshop Ser. 2011;69:1-12; discussion 13-7. doi: 10.1159/000329268. Epub 2012 Jan 18. PMID: 22301833.