What are the effects of caffeine?
Caffeine is especially popular due to its ability to block adenosine receptors, which are responsible for the feelings of fatigue, drowsiness, and a decrease in energy. Thus, caffeine is able to suppress the effects of adenosine, which usually results in an increase of alertness and better concentration. This effect can also lead to an increase in dopamine levels, which affect satisfaction, motivation and overall mood. Endurance athletes usually reach for caffeine in order to delay fatigue and increase their alertness during prolonged physical activity. But that's not all. It also influences adrenaline and noradrenaline, which can result in the acceleration of metabolism and the promotion of fat burning processes. Caffeine therefore ranks among thermogenic fat burners that can facilitate your weight loss goals.
How to take caffeine?
There are several options to choose from. You can try the popular caffeine tablets or supplements with the content of plant extracts, which are a natural source of this invigorating compound. For example, this includes green coffee, green tea or guarana. The advantage of these natural substances is that, in addition to caffeine, they also contain antioxidants and other biologically active compounds. Next, we have energy capsules, which combine all the benefits of different sources of caffeine in one. They are further enriched with the vitamins B3 and B6 as well as theanine, which works synergistically with caffeine while simultaneously lowering its rapid onset of action. Thus, its invigorating effects will be more gradual, which is sure to be appreciated by people who are more sensitive to caffeine.
However, if you need a quick boost of energy, reaching for an energy shot might be just what you need, as it will reliably energize you at any time. Finally, BCAA drinks with caffeine are then the perfect choice before or after training.
Recommended use of caffeine
Caffeine is usually taken in doses between 100-200 mg, which is typically the content of one tablet or a serving of caffeine supplement. According to the International Society of Sports Nutrition (ISSN), a dosage in the range of 3-6 mg per kg of body weight is the usual amount to increase athletic performance. However, it is important to watch your total caffeine intake throughout the day in order to not exceed the upper limit of intake, which, according to the European Food Safety Authority (EFSA), is 400 mg for an average 70 kg adult.
If you want to learn more about the effects of caffeine on performance or weight loss, read our article: Caffeine and How It Can Enhance Your Athletic Performance?