Should You Use Caffeine Before Exercising?

My wife Johanna and I hit the gym every morning after our devotional time. Preparing for the workout both mentally and physically requires discipline.

 

We are often asked about our pre-workout routine.

 

I drink a cup of green tea spiked with some adaptogens. (email me at drroneccles@gmail.com and I’ll share the source)

 

My pre-workout drink includes more adaptogens (for stress reduction), creatine (for faster recovery) and Nitric Oxide for increasing blood flow to muscles. (I source all these products from one place)

 

I also drink 1oz of a HEALTH Energy product for boosting my brain. It includes a healthy source of caffeine.

 

What about Caffeine

  • Estimates are that over 80 percent of people in the United States enjoy a caffeinated beverage each day, and those numbers are increasing.
  • The rapid growth of the energy drink market has led to a steady rise in caffeine consumption, especially among younger adults. Typical energy drinks that have been filling the shelves can contain anywhere from 50 to 500 milligrams of caffeine per serving without many regulations in place to monitor the amount of caffeine received by consumers. In addition to possible megadoses of caffeine, many of these drinks contain artificial sweeteners, flavors, and colorings.
  • People committed to a healthy lifestyle are often wary of energy drinks and the amount of caffeine present in them. However, like with most things, the caffeine in energy drinks isn’t inherently bad and can be great addition to a healthy diet and pre-workout regimen, if the correct type of energy drink is used responsibly and moderately.

 

Review of Caffeine Studies

  • Scientific reviews of caffeine supports previous recommendations to limit caffeine intake to around 200 milligrams at one time, or 500 milligrams each day.
  • The review suggested that between 200 and 400 milligrams of caffeine daily is considered an ideal amount to enable consumers to enjoy their favorite caffeinated beverages, while supporting a healthy lifestyle
  • In addition, this review supports previous findings that mega-doses of caffeine are not only unsafe, but unnecessary.
  • Even an extremely low-dose caffeine supplement providing approximately .3 mg/kg body weight per hour showed enhancements in cognitive performance. While this amount may seem much too low for some, additional research has found that as little as 60 mg of caffeine can improve measures of cognitive function, including concentration and alertness. Research has shown that the effects of caffeine are highly individual and you should consult your doctor prior to introducing caffeine into your diet.
  • In addition to the previously reported findings of the review, researchers noted that any negative effects of caffeine such as dependence or toxicity were often a result of high doses of synthetically derived caffeine in energy drinks, shots, or pills. They found that these problems were typically avoided with the use of caffeine in amounts found in tea or coffee.

 

Summary

  1. Caffeine intake should be limited to 200-400 milligrams/day
  2. Pre-workout doses of caffeine around 85-90 milligrams boost brain activity without creating jitters.
  3. Some people are vulnerable to adverse reactions to caffeine and should consult their health care provider.
  4. Organically sourced caffeine from green tea extract and yerba mate are my favorite.
  5. Avoid mega-doses of caffeine (found in the myriad of on the market energy drinks). Most of these contain artificial sweeteners, colors or flavors.

 

I personally use a product that fits the criteria above. If you’re interested in finding out more, contact me at drroneccles@gmail.com.

 

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