There are a variety of ways that caffeine is found and consumed naturally. It is a chemical that is in guarana, mate, tea, coffee, and a plethora of other products. As far as athletes go, caffeine is one of the stimulants that is used most commonly to aid in performance. Most leagues allow the use of caffeine for their athletes. That is only so long as the concentration levels don’t exceed the pre-determined limits.
You may have heard of or seen caffeine supplements at your favorite nutritional supply store before. There have been some adverse side effects from caffeine made public over the years. That leaves you wondering if caffeine is the right way to go to boost your fitness regime. Find out a little bit more about the compound before you make your decision.
Taking Caffeine Supplements Pre Workout
Studies have shown that it most instances, taking caffeine supplements pre-workout is safe for adults. It’s something that should be cleared with a medical doctor first. Every person’s body is different. After getting the okay, you should take your supplements 45 minutes to an hour before working out. That’s about how long it’s going to take to kick in. With the caffeine working within the body, it has been shown to improve performance, increase stamina, and provide you with a better focus.
Those all sound like great benefits when it comes to rocking out a great workout session. Now you need to know how much to take. The general rule of thumb for caffeine supplements is three milligrams for each kilogram of body weight.
Caffeine Supplements for Weight Loss
It is never recommended to take caffeine supplements alone for weight loss. If they are used in conjunction with a healthy eating plan and workout schedule, they can be a beneficial aid. The chemical in the supplements is going to boost up adrenaline. With that increase there is also an increase fat mobilization. What that means is the caffeine is going to help your body in burning more fat.
Caffeine is also capable of burning calories in two different ways. One way is by increasing the metabolism rate in your body. Higher the metabolic rate, the more calories burned. Secondly, the non-exercise activity thermogenesis (NEAT) is raised. NEAT refers to all the extra movements you are making because of having the caffeine in your system. You will be up and around, tapping your fingers, shaking your legs, and generally more active. With all the extra motions going on, your body will burn more calories.
Ways to Take Caffeine Supplements
The most common form of caffeine supplements for athletes are pills. They usually come in a 200 mg form. One can easily be swallowed pre-workout without having to mix up a drink or do any other sort of prep. However, there are drinks out there that can be blended that provide the same kinds of results as taking a pill. Remember to read all the labels for directions before consuming to prevent overdosing.
Negative Side Effects of Caffeine Supplements
Be aware that when taken in large quantities or for an extended period, caffeine can have some harmful side effects to the body. Mental fog, rapid heartbeat, irritability, and dizziness are just a few of the characterizations of a caffeine overdose. If taken too late in the day, these supplements can also produce insomnia. That can lead to preventing you from getting a good night’s sleep. That can be a gateway to a vicious cycle of having to take the supplements more to stay awake during the day.
For the most part, the side effects that come from caffeine are mild and temporary. As soon as the chemical leaves the body, so do the symptoms. If you have any sort of pre-existing medical issues or heart conditions, caffeine supplements are not going to be the right choice for you.