{"id":12686,"date":"2024-12-14T03:39:23","date_gmt":"2024-12-13T20:39:23","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12686"},"modified":"2024-12-14T03:39:23","modified_gmt":"2024-12-13T20:39:23","slug":"5-ways-to-use-caffeine-for-maximum-performance","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12686","title":{"rendered":"5 Ways to Use Caffeine for Maximum Performance"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Whether you want to take a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/high-intensity-interval-training\" target=\"_blank\" rel=\"noopener\">HIIT class<\/a> to the next level or <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-run-faster\" target=\"_blank\" rel=\"noopener\">increase your stamina on a run<\/a>, all walks of active people have used caffeine to <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/caffeine-and-its-effects-on-exercise-performance\" target=\"_blank\" rel=\"noopener\">enhance performance<\/a>. Some caffeine effects include helping\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20164566\/\" target=\"_blank\" rel=\"noopener\">boost energy and increase focus<\/a>, and they may also help get you over hurdles during your workout.<\/p>\n<p>Studies have found that caffeine\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5622793\/\" target=\"_blank\" rel=\"noopener\">improves performance in athletes<\/a>, and even the\u00a0<a href=\"https:\/\/bjsm.bmj.com\/content\/52\/7\/439.long\" target=\"_blank\" rel=\"noopener\">International Olympic Committee<\/a>\u00a0has acknowledged its effectiveness.<\/p>\n<p>However, chugging more <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/pre-workout-vs-energy-drinks\" target=\"_blank\" rel=\"noopener\">caffeine before a workout<\/a> does not mean more power. \u201cThe main factors to making caffeine more effective include timing and type,\u201d explains\u00a0<a href=\"https:\/\/www.instagram.com\/mariespano\/?hl=en\" target=\"_blank\" rel=\"noopener\">Marie Spano, MS, RD, CSSD, CSCS<\/a>.<\/p>\n<p>Here\u2019s a look at some caffeine effects and how you can maximize its benefits.<\/p>\n<h2>1. Know What It Does<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-178629\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/12\/12110657\/how-to-make-caffeine-more-effective-600-effects.jpg\" alt=\"woman pouring coffee | How to Make Caffeine More Effective\" width=\"600\" height=\"400\"\/><\/p>\n<p>Caffeine is one of the best-known\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/nootropics-smart-drugs\" target=\"_blank\" rel=\"noopener\">nootropics<\/a>, a group of substances that support mental alertness, performance, and focus. It\u2019s also the\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5445139\/\" target=\"_blank\" rel=\"noopener\">most widely consumed<\/a>\u00a0ergogenic (performance-enhancing) aid in the world\u00a0and\u00a0may help boost your\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4947244\/\" target=\"_blank\" rel=\"noopener\">anaerobic power performance<\/a>.<\/p>\n<p>Along with a proper diet, consuming caffeine before a workout may give you more energy or help you <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22349085\/\" target=\"_blank\" rel=\"noopener\">lift more after limited sleep<\/a>. However, caffeine should never replace sleep. It should supplement <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/ultimate-recovery-guide\" target=\"_blank\" rel=\"noopener\">healthy rest<\/a>, exercise, and food.<\/p>\n<h2>2. Assess How It Works for You<\/h2>\n<p>\u201cCaffeine works by blocking receptors in the brain that sense fatigue,\u201d explains <a href=\"https:\/\/www.instagram.com\/nutritionalrevolution\/\" target=\"_blank\" rel=\"noopener\">Kyla Channell<\/a>, who holds a master\u2019s in nutrition and human performance. It is chemically similar to a neuromodulator in the brain that regulates sleepiness \u2014\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK519490\/\" target=\"_blank\" rel=\"noopener\">caffeine<\/a>\u00a0binds to the same receptors, reducing drowsiness.<\/p>\n<p>However, this sparks another question: Are you a fast, slow, or moderate metabolizer of caffeine? The answer is largely determined by your genes, and more specifically the\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3381939\/\" target=\"_blank\" rel=\"noopener\">CYP1A2 gene<\/a>, explains Channell. You could find out by taking an at-home genetic test, but you\u2019re likely better off experimenting with dosages and timing to get a sense for how it personally affects you.<\/p>\n<h2>3. Understand the Different Types<\/h2>\n<p>Many caffeine sources are extracted from plants. The most familiar plant sources are tea leaves, coffee beans, and cacao beans. Another common source in supplements is caffeine anhydrous, or a highly concentrated form of caffeine. Even though it\u2019s often plant-derived, a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30196576\" target=\"_blank\" rel=\"noopener\">2019 study<\/a> found caffeine levels can be as high as 176 percent of what the label states in some Australian supplements. This could result in mega-dosing (and unsavory side effects).<\/p>\n<p>\u201c<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/too-much-caffeine\" target=\"_blank\" rel=\"noopener\">Too much caffeine<\/a> can be a bad thing,\u201d says Channell, with high doses potentially impacting <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK202224\/\" target=\"_blank\" rel=\"noopener\">cardiovascular health<\/a>.<\/p>\n<h2>4. Consume the Right Amount<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-178628\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/12\/12110650\/how-to-make-caffeine-more-effective-600-amount.jpg\" alt=\"cup of coffee and tea side by side | How to Make Caffeine More Effective\" width=\"600\" height=\"401\"\/><\/p>\n<p>According to the U.S. Food &amp; Drug Administration, consuming up to\u00a0<a href=\"https:\/\/www.fda.gov\/consumers\/consumer-updates\/spilling-beans-how-much-caffeine-too-much\">400 mg of caffeine a day<\/a>\u00a0(the equivalent of about four to five cups of coffee) is safe for most healthy adults.<\/p>\n<p>One scoop of <a href=\"https:\/\/www.bodi.com\/us\/en\/pn\/energize-pre-workout?ICID=BLOG_ENERGIZE&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">Beachbody Performance Energize<\/a> delivers 100 mg of caffeine, which studies show is an efficacious amount to reap many of its performance-enhancing benefits.<\/p>\n<h2>5. Time It Just Right<\/h2>\n<p>\u201cCaffeine is absorbed fast,\u201d says Spano. \u201cBut it doesn\u2019t <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-long-does-pre-workout-last\" target=\"_blank\" rel=\"noopener\">leave your body quickly<\/a>.\u201d After you ingest it, caffeine reaches peak levels in the bloodstream\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK223808\/\" target=\"_blank\" rel=\"noopener\">between 15 and 120 minutes<\/a>, but it takes about five hours for your body to eliminate half of it.<\/p>\n<p>For performance benefits, it\u2019s best to take caffeine about 30 minutes before exercising. To support focus and attention, <a href=\"https:\/\/www.bodi.com\/us\/en\/pn\/energize-pre-workout?ICID=BLOG_ENERGIZE&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">Beachbody Performance Energize<\/a> provides 100 mg of caffeine from green tea and coffee bean extract, and it also includes <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beta-alanine-and-muscular-endurance\" target=\"_blank\" rel=\"noopener\">beta-alanine<\/a> and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/should-you-supplement-with-quercetin\" target=\"_blank\" rel=\"noopener\">quercetin<\/a>. The formula\u00a0helps you go harder for longer \u2014 safely and effectively.*<\/p>\n<\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-make-caffeine-more-effective\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you want to take a HIIT class to the next level or increase your stamina on a run, all walks of active people have used caffeine to enhance performance. Some caffeine effects include helping\u00a0boost energy and increase focus, and they may also help get you over hurdles during your workout. Studies have found that &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12686","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12686","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12686"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12686\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12686"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12686"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12686"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}