Caffeine for Exercise
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Caffeine is a powerful substance that can improve both your physical and mental performance. A single dose can significantly improve exercise performance, focus, and fat burning. Caffeine is found in many foods and beverages, and nearly 90% of the U.S. population consumes it on a regular basis. Caffeine is rapidly absorbed into your bloodstream, and blood levels peak after 30–120 minutes. Caffeine levels remain high for 3–4 hours and then start to drop. Caffeine can affect cells throughout your body, including muscle and fat cells, as well as cells within your central nervous system . For this reason, caffeine’s effects are quite varied. These include:
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  • The nervous system. Caffeine activates areas of your brain and nervous system to improve focus and energy while reducing tiredness.
  • Hormones. Caffeine increases circulating epinephrine (adrenaline), the hormone responsible for the “fight or flight” response, which can increase performance.
  • Fat burning. Caffeine may increase your body’s ability to burn fat via lipolysis, or the breakdown of fat in fat cells.
  • Endorphins. Beta-endorphins can increase feelings of wellness and give you the exercise “high” that people often experience after working out.
  • Muscles. Caffeine may improve muscle performance through activation of the central nervous system; however, the exact mechanisms are unclear.
  • Body temperature. Caffeine has been shown to increase thermogenesis, or heat production, which raises your body temperature and may help you burn more calories.
  • Glycogen. Caffeine may also spare muscle carb stores, primarily due to increased fat burning. This can enhance endurance performance.

 

It's important to note that caffeine affects everyone differently, and the optimal dose varies from person to person. The recommended dose is typically between 3-6 mg per kilogram of body weight . However, it's best to consult with a healthcare professional before consuming caffeine for exercise.
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Caffeine consumption precautions

Caffeine is a natural chemical with stimulant effects. It is found in coffee, tea, cola, cocoa, guarana, yerba mate, and over 60 other products. Caffeine works by stimulating the central nervous system, heart, muscles, and the centers that control blood pressure.
While caffeine is generally considered safe, it is important to consume it in moderation. Taking too much caffeine may cause nervousness, irritability, sleeplessness, and rapid heartbeat. The Mayo Clinic advises limiting the use of medicines, foods, or beverages that contain caffeine.
The European Food Safety Authority (EFSA) recommends that caffeine intakes from all sources up to 400 mg per day and single doses of 200mg do not raise safety concerns for adults in the general population.
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Caffeine Side Effects

Caffeine is a substance that can boost your mood, metabolism and performance, but high doses of it can also cause unpleasant and even dangerous side effects . Some of the common side effects of caffeine include anxiety, insomnia, digestive distress, rhabdomyolysis, addiction, hypertension, rapid heart rate, fatigue, and urinary changes . However, it's important to note that caffeine affects people differently, and some people may be more sensitive to its effects than others .
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If you're experiencing any of these side effects, it's best to reduce your caffeine intake or avoid it altogether. You can also try switching to decaf coffee or tea, or opt for other beverages like water, herbal tea, or fruit juice .
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