But, you would be wise to add the world's best known pick me up to your pre-exercise routine!
Did you know that caffeine is one of the most effective, low-risk and easy to consume performance boosters available to you?
Even athletic boards discuss caffeine as a controlled or restricted substance. A 'normal' dose is allowable for all athletes, and you don't need to have excessive amounts to enhance your performance.
There are studies that show that 100mg of caffeine will enhance your performance for your exercise workout.
Consider that 'health' studies are also looking at the benefits of caffeine. The European Food Safety Authority risk assessment states that up to 400mg of caffeine a day is considered safe! This is approximately 4 cups of coffee a day. Now, if you are pregnant, this is to be reduced by half at least.
So, to boost your exercise workout performance, how much to take and when to take it?
The International Society of Sports Nutrition states that taking 100mg (one cup of coffee) up to an hour before your exercise workout has been shown to give the greatest benefits. Obviously this is dependent on you, the individual too. Some people can't take much caffeine, and others chug it back like it's lolly water and seeminly have no effects.
I'd leave it up to yourself to do a trial to see how you benefit from a cup of coffee up to an hour before your exercise workout.
If you don't drink coffee, I use a product called e+, which has naturally sourced caffeine from green tea, and yerba mate, as well as herbal adaptogens that allow for a steady release of energy without the energy spike crash!
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