caffeine

What Does Caffeine Do?

Caffeine is the cornerstone of the pre-workout industry, acting as a powerful central nervous system stimulant that blocks adenosine receptors to prevent fatigue. By interfering with the signals that tell your brain you are tired, it allows for higher intensity training and improved mental focus during grueling sessions.

• Enhanced Alertness: By antagonizing adenosine receptors, caffeine keeps you mentally sharp and prevents the "fog" that often sets in during high-volume training.
• Increased Power Output: Caffeine stimulates the recruitment of motor units, which can lead to measurable increases in strength and explosive power.
• Reduced Rate of Perceived Exertion (RPE): It alters your perception of effort, making heavy sets feel lighter and allowing you to push closer to failure.
• Metabolic Boost: It increases catecholamine levels (like adrenaline), which helps mobilize stored body fat to be used as an immediate energy source.

Clinical vs. Gym Bro Dosing

Key Insight: While 250mg is the standard clinical dose for performance, the most effective range is actually weight-dependent. Most research suggests 3-6mg per kilogram of body weight is the "sweet spot" for maximizing athletic output without excessive side effects.

Side Effects & Warnings

• The Jitters: High doses can cause involuntary tremors, anxiety, and a feeling of being "over-wired."
• Sleep Disruption: Because caffeine has a half-life of 5-6 hours, taking it late in the afternoon can significantly degrade your REM sleep quality.
• Tachycardia: Some users may experience a racing heart or palpitations, especially when combined with other stimulants.
• Gastrointestinal Issues: Caffeine can stimulate the digestive tract, potentially leading to an upset stomach or mid-workout bathroom breaks.

Tip: To avoid building a permanent tolerance, try cycling your caffeine intake by using a non-stimulant pre-workout one or two days per week.