{"id":387239,"date":"2022-08-01T17:24:20","date_gmt":"2022-08-01T15:24:20","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=387239"},"modified":"2025-08-01T16:52:43","modified_gmt":"2025-08-01T14:52:43","slug":"caffeine-before-a-workout-functions-benefits-risks-and-dosage","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/","title":{"rendered":"Caffeine Before a Workout: Functions, Benefits, Risks and Dosage"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/#Where_can_you_find_caffeine\" title=\"Where can you find caffeine?\">Where can you find caffeine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/#What_effects_does_caffeine_have_on_the_body\" title=\"What effects does caffeine have on the body?\">What effects does caffeine have on the body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/#5_benefits_of_caffeine_intake_before_a_workout\" title=\"5 benefits of caffeine intake before a workout\">5 benefits of caffeine intake before a workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/#5_disadvantages_of_consuming_caffeine_before_a_workout\" title=\"5 disadvantages of consuming caffeine before a workout\">5 disadvantages of consuming caffeine before a workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/#Recommended_amounts_of_caffeine\" title=\"Recommended amounts of caffeine\">Recommended amounts of caffeine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Caffeine is probably the most widely used stimulant worldwide. In the form of freshly brewed coffee, tea or through dietary supplements, we take it in the morning, during the day and many of us like it before a workout. Not only can it give a good boost beforehand, but it also has a number of other benefits, such as <strong>supporting<\/strong> <strong>sporting performance and helping with weight loss.<\/strong> But you must remember that caffeine is a good servant, but also a bad master. There are some risks associated with it that can negatively affect your performance and health. That is why it is important to monitor your caffeine intake and to know how to use it properly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_can_you_find_caffeine\"><\/span>Where can you find caffeine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The most well-known natural source of caffeine is undoubtedly the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/brazilian-coffee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>coffee bean<\/strong><\/a>, which is used to make espresso, filter and other coffee drinks. <strong>Tea leaves,<\/strong> especially <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fat-burner-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">green tea<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-matcha-powder-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">matcha<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-yerba-mate-powder-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Yerba mat<strong>\u00e9<\/strong><\/a>, also contain this stimulant. However, caffeine in its natural form is also found in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-cacao-beans-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cocoa beans<\/strong><\/a>. If you need a change, try swapping your coffee for a cup of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-cocoa-powder-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cocoa<\/strong><\/a>&nbsp;or a small square of good quality dark chocolate. But expect to take in less caffeine than you would from coffee. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is also worth mentioning <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-guarana-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>guarana<\/strong><\/a> or kola nut, which can be found in the original recipe for the world-famous Coca-Cola. However, the latter still contains caffeine today, and there are many others in the wide range of lemonades that have caffeine in their ingredients. It is also added to nutritional supplements, typically taken before and during sporting activity. These include, for example, <a href=\"https:\/\/gymbeam.com\/thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pre-workout<\/strong><\/a> supplements or <strong>energy<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>drinks<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/energy-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>shots<\/strong><\/a>&nbsp;<strong>or gels.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Are you a green tea lover? Then you should not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/8-positive-effects-of-green-tea-on-the-health-of-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>8 Positive Benefits of Green Tea on the Health of Athletes.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-1124x749.jpg\" alt=\"Coffee before a workout\" class=\"wp-image-386773\" style=\"width:843px;height:562px\" title=\"Coffee before a workout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1347965360-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_effects_does_caffeine_have_on_the_body\"><\/span>What effects does caffeine have on the body?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Reduces fatigue and replenishes energy<\/h3>\n\n\n\n<p>Many of us can&#8217;t imagine going to workout without drinking a fresh espresso. People think of it as a ritual to boost up and get in the right mood. But what&#8217;s the real reason behind caffeine&#8217;s invigorating effect? Its main mechanism of action is its <strong>unique ability to bind to adenosine receptors.<\/strong> By blocking them, it can reduce the action of adenosine, which is designed to calm you down, make you feel relaxed, sleepy and tired. Instead, caffeine makes you <strong>more alert and can make you feel a burst of energy,<\/strong> which is exactly what you need at that moment. That&#8217;s why caffeine has its place of honour in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pre-workout supplements<\/a> formulas. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Good mood and contentment<\/h3>\n\n\n\n<p>Drinking coffee is also associated with a <strong>feeling of contentment and good mood.<\/strong> This effect, in turn, is probably related to caffeine&#8217;s potential ability to increase the amount of receptors for certain neurotransmitters such as dopamine, serotonin or <a href=\"https:\/\/gymbeam.com\/gaba-120-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a> (gamma-aminobutyric acid). It is these substances that affect your mental state and can <strong>produce almost euphoric feelings<\/strong>. Over time, you may even work your way up to feeling the urge or need to have coffee at certain times of the day. If you don&#8217;t get it, you may experience headaches, irritability and other unwanted symptoms. This is because the body has already formed a habit and craves the pleasurable effects of caffeine. The more caffeine you ingest, the more intense the symptoms may be after you omit it. <span style=\"color: #ff6600;\">[2-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Greater alertness<\/h3>\n\n\n\n<p>The level of the <strong>hormones adrenaline and cortisol<\/strong> can also rise in the body after having caffeine. This is recognised by <strong>increased alertness,<\/strong> faster heart rate and better blood flow to the muscles. It will also cause a momentary increase in blood pressure and heart rate. All of these effects can have their positives as well as negatives in terms of athletic performance. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To learn more about the effects of coffee, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/is-coffee-healthy-7-reasons-why-you-should-give-it-a-go\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Is Coffee Healthy? 7 Reasons Why You Should Give It a Go.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"258,66748,55609,61459,34231,7067,53755,29080,33457,46117,46111,62872\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_benefits_of_caffeine_intake_before_a_workout\"><\/span>5 benefits of caffeine intake before a workout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Caffeine has its permanent place in the pre-workout routine of many athletes. Proof of this is, for example, a study that found that <strong>3 out of 4 elite athletes indulge in caffeine before or during training.<\/strong> This is also the case of recreational athletes, who go and exercise after work, it&#8217;s probably not much less. Caffeine in its various forms is popular with endurance and strength athletes, as well as footballers and other team athletes. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>An interesting fact is that caffeine was on the<strong> list of banned substances of international sports organisations between 1984 and 2004.<\/strong> If the sample (urine) of an athlete had a concentration higher than 12 \u03bcg\/ml of caffeine, it was considered doping. This roughly corresponds to an intake of 10 mg of caffeine per 1 kg of body weight, which is well above the normally recommended values. At present, athletes are no longer tested for caffeine, but the World Anti-Doping Agency (WADA) continues to monitor caffeine intake and advises athletes to keep below 12 \u00b5g\/ml in case the topic comes up again in the future. <span style=\"color: #ff6600;\">[6] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"830\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-830x1124.jpg\" alt=\"Benefits of caffeine before a workout\" class=\"wp-image-386788\" title=\"Benefits of caffeine before a workout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-830x1124.jpg 830w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-295x400.jpg 295w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-1134x1536.jpg 1134w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-1512x2048.jpg 1512w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_4029-scaled.jpg 1890w\" sizes=\"auto, (max-width: 830px) 100vw, 830px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. Provides an energy boost before a workout<\/h3>\n\n\n\n<p>Almost everyone needs a little or a lot of support before exercising. It often happens that before a planned sporting activity you feel somewhat devoid of energy. You automatically reach for caffeine in the form of coffee, energy drink or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/thor-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pre-workout<\/a> and wait for the familiar stimulating effect. This can occur within minutes and is strongest between the <strong>30th and 120th minute<\/strong> after taking caffeine. At that time, you may feel more <strong>alert, motivated, focused and more prepared<\/strong>&nbsp;for the upcoming sporting exertion. <span style=\"color: #ff6600;\">[6] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sufficient and good quality sleep is also crucial for high sporting performance. Read more about this in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sleep: The Most Effective Energy Booster and Fat Burner.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Better sporting performance<\/h3>\n\n\n\n<p>In terms of promoting athletic performance, caffeine is one of the <strong>most researched substances worldwide.<\/strong> It is most commonly associated with improved endurance performance, but a number of studies have confirmed its positive effects on <strong>strength, coordination and other sporting skills.<\/strong> In addition, it can also improve brain functions such as <strong>alertness, attention and reaction<\/strong> <strong>time.<\/strong> It is thus a versatile tool that can help a sprinter run faster, a basketball player shoot the basket more accurately or a football player read the game more carefully and stay one step ahead of the opponent. <span style=\"color: #ff6600;\">[5-7] <\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The positive effect of caffeine on sports performance is mainly due to the aforementioned effect on <strong>reducing fatigue<\/strong> or increasing adrenaline levels, which can often bring out literally supernatural performances.<\/li>\n\n\n\n<li>It can also contribute to <strong>improved blood circulation in the muscles, greater resistance to exertion and perceived pain. <\/strong><\/li>\n\n\n\n<li>It may also play a role in <strong>promoting the breakdown of fat into energy,<\/strong> which can be better utilised during exercise.<span style=\"color: #ff6600;\"> [2]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Improvements of as little as one percent have been observed in studies. On average, <strong>endurance improved by 2 &#8211; 4%<\/strong> and <strong>strength by 2 &#8211; 7%<\/strong> in athletes after caffeine intake. This may seem like a small number, but in the case of athletes, success and failure are often decided by milliseconds, which can bring them closer to winning a medal. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To learn more about the effects of caffeine on athletic performance, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-and-how-it-can-enhance-your-athletic-performance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Caffeine and How It Can Enhance Your Training Performance.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Supports fat burning and weight loss<\/h3>\n\n\n\n<p>Caffeine can <strong>kick-start more than just your minds or muscles. It even has the ability to speed up metabolism.<\/strong> Thanks to this, its intake before a workout can lead to more calories burned, which will be especially appreciated when losing weight. Thanks to its effects, it belongs among the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/thermogenic-fat-burners\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">thermogenic fat burners.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>First of all, it can encourage an individual to exercise with more <strong>focus, more integrity, more passion and at a higher intensity,<\/strong> which can result in more energy burned.<\/li>\n\n\n\n<li>Studies have shown that caffeine affects the catecholamine hormones (adrenaline and noradrenaline), which can <strong>speed up the metabolism.<\/strong><\/li>\n\n\n\n<li>Caffeine can also<strong> increase oxygen uptake<\/strong> during exercise, which can also increase calorie consumption during exercise.<\/li>\n\n\n\n<li>This substance also has the ability to<strong> increase the breakdown of fat (lipolysis) into energy,<\/strong> which is then used for physical movement. For this reason, the burning effect of caffeine works best in conjunction with exercise.<\/li>\n\n\n\n<li>Experts also believe that it plays a role in increasing the concentration of cyclic adenosine monophosphate (cAMP), which can<strong> activate the enzyme lipase <\/strong>that&nbsp;breaks down fat and helps to convert it into usable energy.<span style=\"color: #ff6600;\"> [2, 8-9]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case you want to try a fat burner and don&#8217;t know how to choose one, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-most-effective-fat-burner-and-how-to-use-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Choose and Take the Most Effective Fat Burner?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1284593488-1124x749.jpg\" alt=\"Caffeine and weight loss\" class=\"wp-image-386823\" style=\"width:843px;height:562px\" title=\"Caffeine and weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1284593488-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1284593488-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Reduces fatigue and muscle pain<\/h3>\n\n\n\n<p>Runners and other endurance athletes, who often spend the most time doing sports, struggle with fatigue during training. They can easily deplete their energy stores in the form of glycogen, which results in a decline in performance. The intake of simple carbohydrates during exercise in the form of gels or <a href=\"https:\/\/gymbeam.com\/rehydrate-ion-supply-drink-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ion supply drinks<\/a>&nbsp;helps to prevent this. However, caffeine may also contribute. This is because during physical activity it helps to break down stored fats into a usable energy source, which can then lead to<strong> glycogen sparing.<\/strong> Caffeine during sport also helps to reduce fatigue and increase your energy levels subjectively by reducing adenosine activity and affecting the nervous system (CNS).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, it has also been shown to <strong>reduce muscle soreness during exercise.<\/strong> This is probably due to its ability to suppress the effects of adenosine, which has an effect on pain signalling. This allows an individual to handle a slightly heavier load or to maintain the intensity of the exercise for as long as possible. <span style=\"color: #ff6600;\">[5, 10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are involved in endurance sports and are looking for ways to effectively replenish your energy and fluids during a long performance, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sports Drinks: When to Drink an Ion Supply Drink or Water?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Easier to handle demanding or lengthy workouts<\/h3>\n\n\n\n<p>When we put all the effects of caffeine together, we get the key that can help <strong>unlock the next level of athletic potential.<\/strong> From the very first boost, through to reducing fatigue and pain, you can work your way up to tackling slightly more challenging or longer workouts. It&#8217;s also possible that you&#8217;ll find exercise a little easier than if you hadn&#8217;t had caffeine before your workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-1124x749.jpg\" alt=\"Effect of caffeine on sports performance\" class=\"wp-image-386854\" style=\"width:843px;height:562px\" title=\"Effect of caffeine on sports performance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1142900322-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_disadvantages_of_consuming_caffeine_before_a_workout\"><\/span>5 disadvantages of consuming caffeine before a workout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After reading all the positive effects, it may seem that caffeine before a workout will bring only positive benefits. Unfortunately, even caffeine has its risks, and it is not always suitable before working out. What can happen if you exceed the maximum daily recommended dose, have a higher sensitivity to caffeine or take it at an inappropriate time?&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Risk of sleep disturbances<\/h3>\n\n\n\n<p>Caffeine generally has a rapid onset of action and its effects can be felt in just a few minutes. But then it stays in the body for quite a long time. It can take as long as 9.5 hours before it is completely eliminated. <strong>For most people it takes 4 &#8211; 6 hours.<\/strong> So even six hours after drinking coffee, you may have trouble relaxing your body, calming your mind and tuning in to sleep. Even if you do manage to fall asleep, you may still wake up during the night and probably won&#8217;t get the recommended 7 &#8211; 9 hours of sleep. Caffeine can also reduce the amount of deep sleep that is essential for quality rest. For this reason, it is commonly recommended to <strong>avoid caffeine for six hours before going to bed.<\/strong> <span style=\"color: #ff6600;\">[11-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you ever have trouble sleeping and are wondering how to improve it, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Fall Asleep Quickly? Try These Simple Tips for a Better Sleep.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What effect does DNA have on the breakdown of caffeine?<\/h4>\n\n\n\n<p>This general recommendation may not apply to everyone. You may have just thought of someone who still has coffee after dinner and sleeps like a baby. On the other hand, there are many people who can only have coffee or strong green tea in the morning because they otherwise have trouble falling asleep. <strong>The explanation for this phenomenon can be found in DNA.<\/strong> The enzyme responsible for the metabolism of caffeine is encoded by the <strong>CYP1A2<\/strong> gene. Depending on which variant of this gene you have, you can then classify yourself as either <strong>slow or fast metaboliser of caffeine.<\/strong> <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/diagnostic-tests\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Home DNA tests<\/a> can also help reveal your genetic potential for caffeine metabolism. To learn more about them, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/all-you-need-to-know-about-home-dna-tests\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Everything You Need to Know About Home DNA Tests.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-750x1124.jpg\" alt=\"Risks of caffeine before a workout\" class=\"wp-image-386869\" title=\"Risks of caffeine before a workout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/DSC09923-1025x1536.jpg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Digestive disorders<\/h3>\n\n\n\n<p>If you have a more sensitive stomach or overdo it with caffeine, you may end up spending most of the workout in the toilet instead of lifting weights. This is because caffeine <strong>increases the production of stomach acid (hydrochloric acid),<\/strong> which can cause stomach irritation or reflux (stomach juices returning to the oesophagus) in large quantities.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, it also <strong>promotes bowel function,<\/strong> which is not exactly suitable for when working out. If you don&#8217;t drink much coffee and want to start supplementing caffeine, it is better to start with a smaller dose and monitor your body&#8217;s reaction. <span style=\"color: #ff6600;\">[3, 14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Increased nervousness, irritability and other side effects<\/h3>\n\n\n\n<p>Caffeine triggers a whole host of reactions in the body that make you feel more motivated and energised. But too much of anything is bad for you. When you cross the threshold for a safe caffeine intake, or become more sensitive to it, you may notice that you <strong>feel&nbsp;jittery, anxious, irritable, shaky or have heart palpitations.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In most cases, it&#8217;s nothing serious, and these symptoms should go away as the caffeine is eliminated from your system, but you certainly don&#8217;t want to feel this way during a workout or at any time of the day. To avoid this, you need to follow the recommended dosage and your individual caffeine tolerance.<span style=\"color: #ff6600;\"> [15]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Increased tolerance to caffeine<\/h3>\n\n\n\n<p>If you are a regular consumer of caffeine in any form, it may happen over time that the same dose doesn&#8217;t get you as hyped up as it used to. <strong>Our body can build up a tolerance to caffeine.<\/strong> To achieve the same effects, you may need to increase your daily intake, which may bring adverse effects. In this case, you can try cycling caffeine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How does caffeine cycling work?<\/h4>\n\n\n\n<p><strong>Remove all sources of caffeine from your diet and supplementation plan for 2 &#8211; 8 weeks.<\/strong> When doing this, it is important to prepare for the possibility of withdrawal symptoms during the first few days. This is especially common in people who have been consuming higher doses of caffeine. These symptoms typically include irritability and sometimes headaches. However, if you can get through the first few days and endure a cycle of caffeine withdrawal, you can then enjoy the greater effects of caffeine again. <strong>Thus, a smaller dose will simply be enough to achieve the targeted effect.<\/strong> <span style=\"color: #ff6600;\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Risk of excessive intake or overdose<\/h3>\n\n\n\n<p>Ingesting more caffeine than is healthy during the day is easier than it may seem. Just have two cups of strong espresso, drink a litre of sugar-free cola and one energy drink before your workout and you&#8217;re over the top. If you really overdo it with our caffeine intake during the day, you may even experience digestive problems, heart palpitations and sleep problems, which will result in another need for a caffeine boost, leading into a vicious cycle. For this reason, you should <strong>keep an eye on your daily intake of caffeine. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>How much caffeine does your favourite drink contain?&nbsp;<\/strong><\/h4>\n\n\n\n<p>The table below shows the <strong>average caffeine levels in drinks. The caffeine content<\/strong> of specific beverages may vary depending on the type of beans used, the method of preparation, the amount of coffee used or the length of the infusion. The same applies to tea. A typical measure for most beverages is one cup. <span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Beverage<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Amount of caffeine per serving<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hot chocolate<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Decaf coffee<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Green tea<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Coca-Cola (1 can &#8211; 330 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Black tea<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Instant coffee<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Red Bull&nbsp; (1 can &#8211; 250 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Espresso&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">77 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Filtered coffee<\/td><td class=\"has-text-align-center\" data-align=\"center\">163 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recommended_amounts_of_caffeine\"><\/span>Recommended amounts of caffeine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA (European Food Safety Authority) has set the upper limit of caffeine intake at <strong>400 mg per day for a 70 kg person,<\/strong> which corresponds to an intake of <strong>5.7 mg\/kg per day.<\/strong><\/li>\n\n\n\n<li>One serving should contain no more than <strong>200 mg of caffeine<\/strong> (3 mg\/kg). <span style=\"color: #ff6600;\">[18]<\/span><\/li>\n\n\n\n<li>According to the ISSN (International Society of Sports Nutrition), a level of <strong>3 &#8211; 6 mg\/kg of caffeine per day is appropriate to support sports performance. <\/strong><\/li>\n\n\n\n<li>A very high caffeine intake, such as 9 mg\/kg, is associated with a high incidence of side effects and is unlikely to have a positive effect on performance. More is not better in this case.<\/li>\n\n\n\n<li>Caffeine is recommended to be taken<strong> 30-60 minutes before a<\/strong> <strong>workout.<\/strong> <span style=\"color: #ff6600;\">[6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Daily amounts of caffeine by weight<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Body weight<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Caffeine dose 3 &#8211; 6 mg\/kg per day<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">50 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 \u2013 300 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 \u2013 360 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 kg&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">210 \u2013 420 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 kg&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u2013 480 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">90 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">270 \u2013 540 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">100 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">300 \u2013 600 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Which sources of caffeine are the best?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For example, you can enjoy a fresh espresso or filtered <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/brazilian-coffee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>coffee<\/strong><\/a> before your workout. Do not add milk or sugar, as this way the caffeine is absorbed faster and you avoid extra calories.<\/li>\n\n\n\n<li>Another option is <a href=\"https:\/\/gymbeam.com\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA drinks<\/strong><\/a>, which often contain vitamins and minerals in addition to caffeine and amino acids.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/caffeine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Caffeine tablets<\/strong><\/a> are also suitable as they contain an effective amount of 200 mg of caffeine per serving.<\/li>\n\n\n\n<li>You can also use caffeinated <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pre-workout supplements<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/energy-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">energy shots<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/energy-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">capsules<\/a>&nbsp;or extracts from <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fat-burner-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">green tea<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-guarana-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">guarana<\/a>.<\/li>\n\n\n\n<li>The<strong> advantage of dietary supplements<\/strong> with caffeine is that you can tell how much of the active substance you have taken. Unfortunately, this is not possible with coffee or tea, where a large number of factors influence the caffeine content.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Adding caffeine to pre-workout supplementation can provide a number of benefits. This substance will <strong>energize, prepare for physical activity and boost your performance during a workout.<\/strong> You will be able to exercise longer and push through more intense workouts with greater ease. However, caffeine also has its other, darker side. One can easily exceed its recommended daily intake, which in more sensitive individuals can cause digestive or sleep problems. That&#8217;s why it&#8217;s important to stick to this recommendation while listening to your own body&#8217;s reactions. This is the only way to get the best out of caffeine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you found the article useful and learned something new, share it with your friends so they can also learn about the benefits and risks of taking caffeine before a workout.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What are the biggest pros and cons of taking caffeine before a workout? What is the recommended dosage of caffeine and is it necessary to cycle it? You can find the answer to all the essentials in our article.  <\/p>\n","protected":false},"author":129,"featured_media":386742,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6725,6497,6365,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-387239","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-caffeine","9":"tag-nutritional-supplements","10":"tag-weight-loss","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Caffeine Before a Workout: Functions, Benefits, Risks and Dosage - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What are the pros and cons of caffeine before a workout? It can boost your performance and weight loss. Remember about the recommended amount of caffeine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-before-a-workout-functions-benefits-risks-and-dosage\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Caffeine Before a Workout: Functions, Benefits, Risks and Dosage - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What are the pros and cons of caffeine before a workout? It can boost your performance and weight loss. 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