Caffeine Helps Runners
Believe it our not, caffeine has been shown time and time again to improve anaerobic exercise, like running. The dosage is very important. Studies have used anywhere from 2-10 mg per kg of body weight. These results have been measured using VO2 max to determine how much effort and support caffeine is providing. Now the trick is getting enough caffeine, you don’t want to be drinking multiple cups in one sitting as it can easily cause stomach paid, bloating, or nausea. Instead, we recommend using caffeine pills.
In this study, caffeine was given to runners and they experienced a 5% improvement on their sprint performance.
In another study, sprint was also measured, they found an 8 1/2% increase in performance by utilizing caffeine.
Caffeine Gives You More Power
Several studies have shown how beneficial caffeine is for increasing power output. This is true for both trained and untrained individuals. For example, in this study, 3mg per kg of body weight was given to individuals doing squat and bench. They found power was increased with that dosage (30-60 min before workout).
Other studies measuring toruque as well as total volume completed in the workouts also agree with the recommendation of using caffeine. In fact, caffeine is also a huge part of why pre-workouts actually feel like they are working.
How To use Caffeine Pills
Caffeine can be beneficial as a pre-workout supplement. Take around 200mg, 30 minutes before training, to boost exercise performance and give you energy. Black coffee or caffeine tablets both work well. Be sure to start with a low dose to first assess your sensitivity.