Due to their prevalence within gym culture and notable performance-boosting effects, everybody has their go to pre-workout supplements whether it’s a simple cup of coffee (aka “caffeine”) or a scoop of the latest tropical punch-flavored, ultra-secret-ingredient formula.

The world of pre-workouts can be intimidating, sometimes rightfully so. You don’t want to spend more money than you have to. You don’t want to choose an ineffective formula. And you definitely don’t want to take something that makes you so jittery, you end up doing push-ups on the floor of the emergency room.

Here’s what to know about some of the most popular pre-workouts available, so you can approach your pre-training supplementation with a better idea of what should and shouldn’t be in there.

What Does a Pre-Workout Do?

• Potential Benefits
• Potential Drawbacks
• 10 Most Common Pre-Workout Ingredients
• How to Use a Pre-Workout 

Potential Benefits of Using a Pre-Workout 

Pre-workout supplements can be a game changer for many people. It’s a staple supplement category for many lifters, whether it’s something used before every workout or only when the planned session calls for it. It’s not necessary, but for lifters who want a high-performance edge, having a go to pre-workout is ideal.

Increased Motivation and Focus

A good pre-workout can help to get you in the right mindset on days when you’re paying more attention to the playlist in your headphones than the barbell in your hands. Even the most dedicated lifter has days when they’re just not feeling it, and a good pre-workout may be able to fill the gap.

Certain pre-workout ingredients have been shown to improve focus, concentration, even your mood. (1)(2) This can carry over to greater general energy levels, allowing you to attack the training session with higher intensity, as well as potentially better attention to technique.

You might also notice a better mind-muscle connection during certain exercises, which can help to recruit more muscle fibers and trigger greater muscle growth. (3)

Improved Strength, Power, and Endurance

Physiologically, a pre-workout can directly boost your performance in the gym by improving strength, increasing power output, or increasing endurance and delaying fatigue — all of which can translate to better training adaptations and improved results. (4)(5)(6)

Whether it’s a stimulant to create a stronger muscle fiber contraction or an ingredient to decrease your required rest periods, pre-workouts can have some significant and impactful influence on your training session. (7)

Cumulatively, these performance benefits can yield greater results from training. However, that doesn’t mean you should, or need to, rely on pre-workouts consistently to perform at a high level.

Even when used sporadically, these benefits can trigger responses that yield better results than you might otherwise find without strategic supplement usage.

Potential Drawbacks of Using a Pre-Workout

Here are the major concerns you should be on the look out for when purchasing a pre-workout supplement.

Proprietary Blends 

The term “proprietary blend” describes a mixture of ingredients that is unique to a particular supplement brand. Unlike more transparent labeling practices which list the specific amounts of each ingredient, proprietary blends only list the total amount of the blend without specifying how much of a given ingredient is included in the formula.

This means that you’re not being told exactly how much of each ingredient you are getting. Imagine being served a hamburger: Would you rather be told it’s made of “meat mixture,” 20% ground beef and 80% ground hot dogs, or 100% ground beef? That’s basically the situation with proprietary blends.

With proprietary blends, you don’t know if you’re getting the ingredients you desire in a safe or effective dose. Supplement company take advantage of this gray area and often fill proprietary blends with cheap fillers and less effective ingredients, compared to relatively more expensive and more useful ingredients, to improve their profit margins while compromising on efficacy.

Many supplements also require some degree of troubleshooting, so it might take you one or two (or more) different pre-workout purchases to find a formula your body responds well to. If you are not responding well to a pre-workout, it can be hard to pinpoint an exact reason when you’re dealing with a vague proprietary blend. Learning which ingredients help and hurt you is crucial to finalizing your pre-workout choice.

Stimulant Overload

Stimulants, such as caffeine or yohimbine (and ephedrine before it was banned), are commonly found in pre-workout supplements. These substances work by increasing heart rate, blood pressure, and metabolic rate. While this can provide a temporary boost of energy, it can also put a strain on the cardiovascular system and increase the risk of potentially adverse health effects.

The very ingredients that make pre-workouts useful can also be abused by some individuals, especially if you’re prone to the side effects of stimulants. If you already have a high-level of caffeine intake, are anxiety prone, have high blood pressure, struggle with sleep, you should exercise care when it comes to stimulant-laden pre-workouts.

If you’re not careful with your pre-workout blend or the doses you use, you might not have the most pleasant experience. Palpations in the gym can land you on viral tik tok video or in the hospital. Nobody wants either of those. Always start with a half serving of any pre-workout and increase if appropriate.

10 Most Common Pre-Workout Ingredients

Whether you’re searching for a useful pre-workout formula or are looking to create your own by hand-picking specific compounds, here are some of the most reliable, science-based, effective pre-workout ingredients.

Caffeine

Caffeine is a well-known stimulant that is commonly found in coffee, tea, and other beverages. It is also added to many pre-workout supplements because of its ability to increase alertness and reduce fatigue. (8) Caffeine works by blocking the action of adenosine, a neurotransmitter that promotes sleepiness and relaxation. By blocking adenosine, caffeine makes you more alert. (9)

Without caffeine, many pre-workouts might not even feel like they are working. It’s the primary stimulant that leaves you feeling, “Whoa, I’m not as tired anymore. Time to hit the squat rack.”

Some pre-workout supplements may contain as little as 50 milligrams of caffeine per serving, while others may contain as much as 400 milligrams or more. For context, an “average” cup of coffee contains about 100 milligrams of caffeine.

Generally, you want to err on the lower end when using caffeine as a pre-workout, especially if you’re caffeine-sensitive or prefer a stimulant-free pre-workout (when training later in the day, for example, to avoid interrupting your sleep).

Don’t overlook the compounding effect caffeine can have over the course of a day. Because caffeine has a half-life of roughly five hours, if you have, for example, a large cold brew coffee with an extra shot at 9 a.m., you’re taking in roughly 325 milligrams of caffeine.

By 2 p.m., you’ve still got around 160 milligrams circulating in your system, so re-consider throwing back a pre-workout loaded with another 200+ milligrams of caffeine before your lunch break workout.

Synephrine 

From the depths of Southeast Asia, synephrine is a compound derived from bitter orange. It’s been used to treat digestion and congestion issues, but can also be a stimulant in pre-workout.

Synephrine is a stimulant that is similar in structure and function to ephedrine — another stimulant that was commonly used in dietary supplements before being banned by the FDA in 2004. Like ephedrine, synephrine is thought to increase energy expenditure, reduce appetite, and enhance athletic performance. (10) However, synephrine is considered to be safer than ephedrine because it has a weaker effect on the central nervous system and is less likely to cause adverse side effects.

In pre-workout supplements, synephrine is often combined with caffeine and other ingredients that are intended to increase energy and focus during exercise. These supplements are marketed as a way to improve athletic performance, increase muscle strength, and reduce fatigue. (11)

Research has shown high doses up to 100 to 200 milligrams per day are tolerable depending on body weight, but more common effective doses are closer to 50 milligrams per day.

While synephrine may provide some benefits for exercise performance, it is important to be aware of the potential risks and side effects associated with its use. Some studies have suggested that synephrine can increase blood pressure and heart rate, which can be dangerous for people with certain medical conditions, such as hypertension or heart disease.

Yohimbine

Yohimbine is a potent stimulant that works by blocking alpha-2 adrenergic receptors in the body. This action can increase blood flow which is why many tout it as being helpful with treating erectile dysfunction.

But nonetheless, some people swear by the muscle pumps from yohimbine. Mechanistically, yohimbine has also been shown to increase the release of norepinephrine, a hormone that can stimulate fat metabolism and promote weight loss. Although, actual fat loss recorded in studies seems minimal. (12)

Doses from 10 to 20 milligrams are generally effective, but, similar to other stimulants, yohimbine can pose blood pressure and cardiovascular risks when combined with other stimulants.

Beta-Alanine

Beta-alanine is a non-essential amino acid that is naturally produced by the body. Beta-alanine has gained popularity among athletes and bodybuilders, due to its potential to enhance athletic performance and increase muscle endurance. (13)

Beta-alanine works by increasing the concentration of carnosine in the muscles. Carnosine is a dipeptide found in high concentrations in fast-twitch muscle fibers — the fibers responsible for explosive power and strength. Carnosine acts as a buffer, helping to prevent the build-up of lactic acid in the muscles during exercise.

In layman’s terms, it allows you to push longer and endure higher intensities because it delays muscle-burning. (14) This can lead to improvements in athletic performance, especially in activities that require extended bouts like endurance work or high-rep sets with minimal rest periods. It’s also known for producing a “tingly” feeling which can be hit or miss for people. Two to five grams per day have been shown to be effective.

Highly Branched Cyclic Dextrin

Highly branched cyclic dextrin is essentially pure carbohydrates for performance. Unlike many other types of carbohydrates, cyclic dextrin is “highly branched” which simply means it is rapidly absorbed by the body.

It provides your body fast-acting carbs to replenish muscle and liver glycogen while maintaining blood glucose levels. The ergogenic effects of carbohydrates are well-established, especially for high intensity interval training or endurance training. (15)

For some of your more intense workouts, this is a useful ingredient, especially when you don’t want to stomach carbohydrate-dense foods like potatoes or rice near your training session. As a carb source, as little as 15 grams per workout have been shown to be beneficial.

Citrulline 

Citrulline is a non-essential amino acid found in watermelon and certain other fruits. If you’ve ever overheard locker room advice about drinking watermelon or pomegranate juice before a workout, there is actually some truth to that.

Citrulline is known to stimulate nitric oxide, which improves blood flow, increases aerobic performance, and gives you those tremendous pumps everybody talks about. (16)

Citrulline has ergogenic properties making it a seemingly perfect pre-workout ingredient. To increase nitric oxide production, six grams is the minimum recommended dose. Depending on your body weight and individual metabolism, you might need doses as high as eight or 12 grams to get noticeably bigger pumps.

BCAAS or Amino Acids 

Many pre-workout supplements will have amino acids or branched chain amino acids. While these amino acids can be useful, most people already get plenty in a protein-sufficient diet.

Having incomplete amino acids will always be inferior to a complete protein like whey. These standalone amino acid formulas in pre-workouts often significantly spike the price of your pre-workout while providing little benefit.

If you want extra calories in your pre-workout, you’re better off opting for carbs like highly branched cyclic dextrin instead, which will bring along improved performance.

L-Tyrosine 

L-tyrosine is a non-essential amino acid that is found in many protein-rich foods, including meat, fish, and dairy products. It has gained popularity as an ingredient in pre-workout supplements due to its potential to enhance mental and physical performance. (17)

L-tyrosine works by increasing the production of neurotransmitters in the brain, such as dopamine and norepinephrine. These neurotransmitters are important for mood, motivation, and focus, and they play a key role in regulating the body’s stress response. By increasing the production of these neurotransmitters, L-tyrosine can help to improve mental focus during exercise.

However, L-tyrosine seems to primarily have a noticeable effect in stressful, anxious, or sleep-deprived scenarios. It could be considered the “sleep-deprived saver” — it might not make a big difference in your usual routine on days when you have sufficient sleep, but if your night’s sleep pattern is disrupted, it may be more beneficial. The effective dose seems to be between 500 to 2,000 milligrams depending on your body weight.

L-Theanine

L-theanine is an amino acid commonly found in certain tea leaves. L-theanine works by increasing the production of neurotransmitters in the brain, particularly gamma-aminobutyric acid (GABA). (18) GABA is a calming neurotransmitter that helps to reduce feelings of anxiety and stress.

It has many cognitive benefits as well. It doesn’t sedate or make you tired, but it could be seen as more of a “downer,” compared to over-the-top stimulants working as “uppers” as they ramp up your nervous system. Theanine generally provides a more mellow energy and is often added to pre-workouts to serve as a way to add more performance clarity while reducing the jittery side effects of stimulants like caffeine.

L-theanine also has a relatively positive safety profile at any dose, but around 300 milligrams is recommended as a minimum effective dosage.

Creatine Monohydrate

Creatine is an extremely popular ingredient, considered one of the most thoroughly researched sports supplements in the field, known for its ability to enhance physical performance and muscle growth. (19)(20) It is a naturally occurring compound that is found in several animal products such as red meat and fish.

Creatine works by increasing the body’s levels of phosphocreatine, which is used to produce energy during high-intensity exercise. By increasing the body’s stores of phosphocreatine, creatine can help to improve athletic performance, increase strength, and reduce fatigue. It’s even been shown to boost cognitive function and general brain health. (21)

It also draws water into your muscles cells, signaling for anabolic processes. It’s almost like the strength and hypertrophy version of beta-alanine. Despite its common everyday use and scientific reliability, creatine only works once your muscles are fully saturated. This process takes a couple weeks of consistent use.

If you don’t take your pre-workout daily, you will have a hard time leveraging creatine’s benefits. Many brands also add creatine to spike up the price of their pre-workout, due to the “name recognition” of the ingredient, even though creatine on its own is relatively inexpensive.

While it might be more convenient to have it in your pre-workout, a better approach is to supplement with creatine separately, using a standalone creatine monohydrate powder. This is a way to save money while maximizing creatine stores within the muscles, since you can take creatine daily without any additional pre-workout ingredients.

How to Use Pre-Workouts

One of the most overlooked aspects to pre-workouts is taste. Make sure it tastes good, so you’ll actually want to take it, and make sure you feel energized without your blood pressure exploding or your sleep-quality tanking.

Be on the lookout for a pre-workout that has the ingredients you want in the doses you need, and be careful about the number of stimulants in them. Whenever possible, avoid proprietary blends.

For most ingredients to work well and be properly digested and absorbed, take your pre-workout 30 to 60 minutes before your workout. Most people just take it before they leave for the gym, regardless of timeframe. Worse, they might quickly down a pre-workout in the gym’s parking lot while they’re loading up their favorite playlist.

The only other thing you have to consider is how often you take a pre-workout. For some lifters, taking a pre-workout boost before every workout has become a part of gym life — just another ritual like packing your gym bag or filling your water bottle.

Others prefer to take a pre-workout only on days they’re dragging and need a good pump or an extra boost to hit a new PR. This latter approach should help to make sure you don’t desensitize yourself to any of the ingredients, especially stimulants like caffeine, which can quickly lose it’s effects if taken too often in high doses. (22)

Pre-workouts can also be useful if you train fasted, and they may be less needed if you train well-fed. The carbohydrate, sodium, and nutrient component of your pre-workout meal can improve your performance, mental alertness, and muscle pumps even without the stimulating jitters.

Like anything else in fitness, you have to experiment with what works best for you when it comes to taking a pre-workout. As you find with most things in the gym, a bit of patience, combined with well-informed periods of trial and error, should gradually steer you in the right direction of safe and effective goal-focused results.

References

1. Jung, Y. P., Earnest, C. P., Koozehchian, M., Galvan, E., Dalton, R., Walker, D., Rasmussen, C., Murano, P. S., Greenwood, M., & Kreider, R. B. (2017). Effects of acute ingestion of a pre-workout dietary supplement with and without p-synephrine on resting energy expenditure, cognitive function and exercise performance. Journal of the International Society of Sports Nutrition, 14, 3. https://doi.org/10.1186/s12970-016-0159-2
2. Curtis, J., Evans, C., Mekhail, V., Czartoryski, P., Santana, J. C., & Antonio, J. (2022). The Effects of a Pre-workout Supplement on Measures of Alertness, Mood, and Lower-Extremity Power. Cureus, 14(5), e24877. https://doi.org/10.7759/cureus.24877
3. Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
4. Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13, 29. https://doi.org/10.1186/s12970-016-0138-7
5. Schwarz, N. A., , PhD, & McKinley-Barnard, S. K., , PhD (2020). Acute Oral Ingestion of a Multi-ingredient Preworkout Supplement Increases Exercise Performance and Alters Postexercise Hormone Responses: A Randomized Crossover, Double-Blinded, Placebo-Controlled Trial. Journal of dietary supplements, 17(2), 211–226. https://doi.org/10.1080/19390211.2018.1498963
6. Beck, T. W., Housh, T. J., Schmidt, R. J., Johnson, G. O., Housh, D. J., Coburn, J. W., & Malek, M. H. (2006). The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. Journal of strength and conditioning research, 20(3), 506–510. https://doi.org/10.1519/18285.1
7. Martinez, N., Campbell, B., Franek, M. et al. The effect of acute pre-workout supplementation on power and strength performance. J Int Soc Sports Nutr 13, 29 (2016). https://doi.org/10.1186/s12970-016-0138-7
8. Ruxton, C.H.S. (2008), The impact of caffeine on mood, cognitive function, performance and hydration: a review of benefits and risks. Nutrition Bulletin, 33: 15-25. https://doi.org/10.1111/j.1467-3010.2007.00665.x
9. Delleli, S., Ouergui, I., Messaoudi, H., Trabelsi, K., Ammar, A., Glenn, J. M., & Chtourou, H. (2022). Acute Effects of Caffeine Supplementation on Physical Performance, Physiological Responses, Perceived Exertion, and Technical-Tactical Skills in Combat Sports: A Systematic Review and Meta-Analysis. Nutrients, 14(14), 2996. https://doi.org/10.3390/nu14142996
10. Stohs, S. J., Preuss, H. G., & Shara, M. (2012). A review of the human clinical studies involving Citrus aurantium (bitter orange) extract and its primary protoalkaloid p-synephrine. International journal of medical sciences, 9(7), 527–538. https://doi.org/10.7150/ijms.4446
11. Ruiz-Moreno, C., Del Coso, J., Giráldez-Costas, V., González-García, J., & Gutiérrez-Hellín, J. (2021). Effects of p-Synephrine during Exercise: A Brief Narrative Review. Nutrients, 13(1), 233. https://doi.org/10.3390/nu13010233
12. Ostojic S. M. (2006). Yohimbine: the effects on body composition and exercise performance in soccer players. Research in sports medicine (Print), 14(4), 289–299. https://doi.org/10.1080/15438620600987106
13. Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., . . . Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12(1), 30. doi: 10.1186/s12970-015-0090-y
14. Derave, W., Everaert, I., Beeckman, S., & Baguet, A. (2010). Muscle carnosine metabolism and beta-alanine supplementation in relation to exercise and training. Sports medicine (Auckland, N.Z.), 40(3), 247–263. https://doi.org/10.2165/11530310-000000000-00000
15. Furuyashiki, T., Tanimoto, H., Yokoyama, Y., Kitaura, Y., Kuriki, T., & Shimomura, Y. (2014). Effects of ingesting highly branched cyclic dextrin during endurance exercise on rating of perceived exertion and blood components associated with energy metabolism. Bioscience, biotechnology, and biochemistry, 78(12), 2117–2119. https://doi.org/10.1080/09168451.2014.943654
16. Pérez-Guisado, J., & Jakeman, P. M. (2016). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 30(10), 2937-2942. doi: 10.1519/jsc.0000000000001591
17. Stecker, R. A., Harty, P. S., Cottet, M. L., & Jagim, A. R. (2019). The effects of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands – a review. Journal of the International Society of Sports Nutrition, 16(1), 1-14. doi: 10.1186/s12970-019-0318-5.
18. Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific journal of clinical nutrition, 17 Suppl 1, 167–168.
19. Wu, Shih-Hao, et al. “Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021.” Nutrients, U.S. National Library of Medicine, 16 Mar. 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/
20. Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 8, 213–226. https://doi.org/10.2147/OAJSM.S123529
21. Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino acids, 40(5), 1349–1362. https://doi.org/10.1007/s00726-011-0855-9
22. Quiquempoix, M., Drogou, C., Erblang, M., Van Beers, P., Guillard, M., Tardo-Dino, P. E., Rabat, A., Léger, D., Chennaoui, M., Gomez-Merino, D., Sauvet, F., & Percaf Investigator Group (2023). Relationship between Habitual Caffeine Consumption, Attentional Performance, and Individual Alpha Frequency during Total Sleep Deprivation. International journal of environmental research and public health, 20(6), 4971. https://doi.org/10.3390/ijerph20064971

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The reasoning behind the new study is that caffeine’s impact on musculature may reach significance only in large muscle groups or when used over time. In long efforts like endurance training, caffeine is unanimously an ergogenic aid. However, in power and strength trials the effects are less clear.

If caffeine’s primary area of influence is the nervous system, then it stands to reason that muscles with a larger number of motor units will be more influenced by it. The authors addressed this question and hoped to clear up some of the past confusion in the research.

Study Design

Sixteen recreationally trained young men participated in this study. They were chosen in part because none of them were heavy habitual caffeine consumers. On average they consumed 300mg of caffeine or less each day, which amounts to a couple cups of coffee.

During the test, each of the subjects consumed 6mg of caffeine per kilogram of bodyweight. For a 200lb man this would be about 540mg of caffeine. On a different occasion, they consumed a placebo instead. The order of the tests was randomized. Thirty minutes after caffeine ingestion, the maximum voluntary contraction of each participant was recorded for the quads, calves, biceps, and wrist flexors.

Results

Caffeine significantly improved peak torque for all of the muscle groups in the upper and lower body. Although the motor unit recruitment didn’t appear to be significant in the prior study mentioned above, in this new study it seemed to work even for the biceps and wrist flexors, which were the smallest of the studied muscles. There was a trend towards larger muscles gaining a greater benefit from the caffeine, but it did not reach significance.

The results for improvement when using caffeine over placebo were as follows, in order from largest muscle group to smallest.

• Quads: 13.7%
• Calves: 11.2%
• Biceps: 9.1%
• Wrist Flexors: 6.3%

These results suggest that my hypothesis in the prior article was correct. Whatever the exact cause of the improvement in strength performance from caffeine ingestion, a small difference adds up the more muscle fibers you use.

References:

1. Tomas Timmins, et. al., “Effect of Caffeine Ingestion on Maximal Voluntary Contraction Strength in Upper and Lower Body Muscle Groups,” Journal of Strength and Conditioning Research 2014, DOI: 10.1519/JSC.0000000000000447

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A Little Background Info

Bear with me on some exercise science talk for a moment, as it will help understand what the scientists were looking at. According to the researchers, the two primary attributes that contribute to strength are motor unit recruitment and rate coding:

• Not all of a muscle will be active while it contracts to lift a weight. Motor unit recruitment essentially reflects the percentage of a muscle that has been activated. Typically, the greater the load being used, the greater the recruitment.
• Rate coding is the frequency at which a motor unit fires, stimulating further contraction of the muscle fibers. The more times a motor unit is activated during a contraction, the stronger its contribution to the contraction will be. The highest practical rate coding is called a tetanic contraction, during which there is no time for a fiber to relax.

Caffeine is used in pre-workout beverages because, in theory, it promotes an increase in one or both of these mechanisms. Anyone who has ever gotten jittery or clenched their jaw to the point of headache from the overconsumption of caffeine can attest to its effects on muscular activation.

Study Design

Eighteen recreationally active men were chosen to participate in the new study. They were tested on an isometric elbow flexion exercise, similar to a bicep curl, in three different conditions. In each of the three trials the caffeine dose was selected based on bodyweight. The three conditions were:

• 0mg caffeine (placebo)
• 5mg caffeine per kilogram of bodyweight
• 10mg caffeine per kilogram of bodyweight

These are pretty big doses. That means if I weigh 200lb or 90kg, the highest-dose trial would be equivalent to 900mg caffeine, which is about six cups of coffee.

The researchers measured strength and rate of force development, which are two important factors in lifting performance. They also took electromyographic (EMG) and mechanomyographic (MMG) data, including amplitude (the intensity of the readings), frequency, and delay readings. You may be familiar with EMG already. EMG amplitude gives a good picture of motor unit recruitment. MMG amplitude gives a similar result, but its frequency also provides details about rate coding.

Results

The results indicated that the inclusion of caffeine in our pre-workout nutrition is unwarranted. Caffeine had no effect on either motor recruitment or rate coding in this study. The EMG and MMG results were no different in any trial, except that the MMG frequency (rate coding) was less in the 5mg group. The researchers suggested this was probably just a chance occurrence.

We have a few conclusions from this study. Caffeine will probably still make you stronger for exercises involving more muscle mass than an isometric curl. But based on these results, it probably doesn’t belong your pre-workout routine, especially when it comes to upper body training.

References:

1. Michael Trevino, et. al., “Acute Effects of Caffeine on Strength and Muscle Activation of the Elbow Flexors,” Journal of Strength and Conditioning Research 2014, DOI: 10.1519/JSC.0000

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A new study in the Journal of the International Society of Sports Nutrition provided new insights into the potential limitations of caffeine use. The hypothesis was that carbohydrate intake coincident with caffeine intake might mitigate some of these negative effects and prolong the ergogenic benefit of caffeine when repeated sprints were required.

Intense activity creates a greater acid load in the body, which requires energy to buffer. In response to the increase in stress, cortisol levels also increase. Cortisol is a stress hormone that also has catabolic (muscle breakdown) properties. Generally, it’s best to keep cortisol levels low.

In addition to changing acid status and hormone levels, caffeine also seems to stimulate blood sugar, perhaps due to the effects on cortisol. The researchers focused on this aspect of increased caffeine and carb intake.

Study Design

Eleven female athletes performed repeated sprints on an exercise bike. The sprints were five bouts of four-second sprints, with twenty seconds of slower cycling in between. After two minutes of rest, this process was repeated for a total of ten times. This sort of repeated sprinting effort is similar to the demands of many sports.

Each of the participants did four different trials in a random order. Their blood was tested afterward, and an agility test was performed under each condition as well. Before the repeated sprint tests they consumed one of the following:

• Caffeine and carbs together
• Two placebos made to look and taste like caffeine and carbs
• Caffeine or carbs alone with the opposite placebo

Results

Oddly enough, the caffeine didn’t help at all, under any condition. The carb-only condition did improve performance, however. There was a six-percent increase in total work performed and significantly higher power in set six for the carb group. The increase went away when caffeine was added.

Blood sugar was higher in every condition except when there was no carb or caffeine ingestion. This means that the caffeine alone increased blood sugar, as predicted. Lactate was also higher under all the other conditions except placebo only.

When it came to hormones and agility, there was no difference between the groups. Testosterone and cortisol levels were both the same.

In the end, it seems that carbs alone benefited repeated sprint ability, but caffeine didn’t have the ergogenic effect it was expected to. The researchers guessed that the work was too anaerobic, resulting in the unexpected effect.

They also noted that when rest ratios are too short, caffeine has no benefit, probably because it acts primarily on aerobic metabolism. As such, their study design may not have been best for what they were looking for. All that said, if you participate in a sport requiring repeated sprint ability, stay away from caffeine in favor of carbs before your workout workout.

References:

1. Chia-Lun Lee, et. al., “Effects of carbohydrate combined with caffeine on repeated sprint cycling and agility performance in female athletes,” Journal of the International Society of Sports Nutrition, 11:17, 2014

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Researchers took twelve young men and asked them to abstain from caffeine for seven days. Then the participants entered the lab and were blindly given either caffeine or a placebo. They received caffeine in proportion to their weight, with the average dose around 385mg. That’s a hefty dose – about 2.5 cups of coffee. Then they performed a lot of bicep curls, finishing with a one max effort set. Over the next few days the participants returned to the lab each day and reported their levels of soreness.

Starting on day two, the caffeine group reported significantly lower levels of soreness compared to the placebo group. This difference continued each subsequent day, but was most drastic on days two and three. Soreness to the touch was also drastically different. The placebo group experienced significantly more pain when their biceps were touched up to two days after the test.

In addition to the findings on muscle soreness, the study also found the usual performance-enhancing effects of caffeine. The caffeine group performed an average of 50% more reps on the max effort set of bicep curls, and even reported less fatigue afterwards.

This study was a slam dunk for caffeine. A dose of 5mg per kilogram of body weight was effective in improving performance and reducing soreness. Other studies have shown caffeine can help aging muscles continue to produce power.

But coffee may not be the preferred delivery method. Some studies have shown that coffee is a far less effective way of ingesting caffeine compared to pills. So caffeine supplementation may not be as simple as downing some Starbucks before you head to the gym. You may want to opt for an energy drink instead. Science has shown caffeine is the only ingredient in most energy drinks that is even remotely useful.

But this is certain – caffeine and creatine hold the rare and heralded position of being supplements that have been proven safe and extremely effective by countless studies over decades of research. If you’re interested in performing your best, you would be remiss not to consider them.

References

1. Caitlin Hurley, et al. The Effect of Caffeine Ingestion on Delayed Onset Muscle Soreness. Journal of Strength & Conditioning Research (forthcoming). POST ACCEPTANCE, 3 September 2013. doi: 10.1097/JSC.0000000000000220

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Believe it or not, there has been a lot of research into the use of caffeine as more than just something to get you going in the morning. People have been curious for a while now about whether or not it actually can help make you a better athlete. Studies have been mixed about caffeine, though. In particular, most studies have focused on its use as an ergogenic aid, meaning it boosts your performance. Some show a very clear benefit in this regard and some show none.

To add fuel to the fire, a study in the Journal of Strength and Conditioning reviewed the effects of caffeine on basketball players. They tested numerous possible benefits, including cardio factors like V02 max, blood lactate, etc., and also vertical leap. In addition they measured perceived exertion – the athletes’ feelings about how hard they were working. Each athlete was tested twice, in random order. For one of the tests they took 3 mgs of caffeine per kilo of body weight, and the other time they took nothing at all.

Now 3 mgs per kilo of body weight is a good strong dose of caffeine. At 180 lbs that would be nearly 3 cups of coffee. Enough caffeine that you’d probably be feeling the effects, depending on your tolerance and body weight.

Interestingly, in this particular study, there was no significant difference in any of the measured factors, no matter which order the trial occurred in – whether caffeine was used for the first test or the second.

It’s hard to say what to make of this exactly. I’ve seen thorough studies that have clearly demonstrated caffeine’s benefits in athletics. It would be important to see the frequency and dosage of caffeine use per athlete before they begin a study like this, as caffeine tends to have stunted effects over time. It would also be useful to know if it assists more in longer term activities, like a full basketball game. It may be that caffeine’s primary benefit is in the mobilization of fat as a fuel source, and in these particular tests that didn’t really show through. In particular the effects might not have been demonstrated because of the small sample size. This study used only five athletes.

One thing is for sure, I’ll keep drinking caffeine. In my own anecdotal experience, it does seem to have an effect on my runs, both in actual performance and in perceived exertion, especially if I don’t abuse it as many people do. Keep your consumption down to pre-work out and try for yourself to see if it works for you.

References:

1. Matthew Tucker, et. al., “The Effect of Caffeine on Maximal Oxygen Uptake and Vertical Jump Performance in Male Basketball Players,” Journal of Strength & Conditioning Research, 27:2 (2013)

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While ordinary people benefit from caffeine, athletes utilize the stimulant to reap its benefits as well. A study on energy drinks was previously covered on Breaking Muscle, showing their effectiveness due to their large caffeine content. A new study that is going to be presented at the Society for Experimental Biology meeting on June 30, 2012 has shown that caffeine boosts power in older muscles.

The recent study suggested caffeine could aid elderly people to maintain their strength, which would reduce the incidence of falls and injuries. Sports scientists at Coventry University researched whether or not these age-related changes in muscle would change the effect of caffeine. They determined that caffeine continues to enhance muscle performance in two different voluntary muscles in mice. The first was the diaphragm, which is used for breathing, and the second was a leg muscle known as the extensor digitorus longus (EDL), which is used for movement. The lead author of the study, Jason Tallis, said, “Despite a reduced effect in the elderly, caffeine may still provide performance-enhancing benefits.”²

What this means is that for athletes who are in their prime, or at the end of their careers, caffeine may be an answer to help their aging muscle produce more force. Aging is inevitable, and as we age our muscles naturally change and lose strength. Tallis said, “With the importance of maintaining a physically active lifestyle to preserve health and functional capacity, the performance-enhancing benefit of caffeine could prove beneficial in the aging population.”³

This is yet another study proving the efficacy of caffeine. Many studies have been done to prove its beneficial effects on performance, primarily energy and alertness. This recent study reveals another aspect of performance caffeine supplementation can positively benefit, which is the muscles. Muscles are a crucial tool for everyday tasks, and for an athlete to be at the top of his/her game, the muscles should be performing as optimally as possible. Unfortunately, muscles weaken with age, but hopefully, things like caffeine can help athletes to alleviate some of the problems, and possibly extend their careers.⁴

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Caffeine is a naturally occurring substance that is found in various fruits, leaves, and seeds, and acts like a stimulant drug.² Caffeine is available in powder or pill form, but the most popular way of supplementing has been through energy drinks.³

The study performed in Spain randomly gave participants different doses of a commercially sold energy drink that had caffeine, or a placebo that contained no caffeine. The results showed that a dose of 1mg of caffeine/kg of bodyweight did not display any significant effects on muscle performance. However, a dose of 3mg of caffeine/kg displayed increased performance in both the squat and bench press significantly.⁴

A prior study that was done showed that supplementing varying doses of caffeine displayed similar results. A dose of 1mg/kg of bodyweight even had good results. The smaller dose improved alertness, reaction time, and even performance in aerobic and anaerobic tests. Two servings or 2mg of caffeine/kg of bodyweight reduced the time to complete a cycling time trial. The highest dose in that study, 3mg of caffeine/kg of bodyweight increased jump height, sprint velocity, and running distance.⁵

While energy drinks have been proven to increase performance, those benefits do not always come without side effects. Side effects can come in the form of increased heart rate and blood pressure, insomnia, and muscle soreness. Recent studies also revealed that as the doses of caffeine from the energy drink were increased, so were the side effects.⁶ Energy drinks can be a beneficial tool, but people should test their tolerance beforehand, and ensure that they are healthy enough to use this supplement.

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But what are the effects of energy drinks? Some nutritionists liken the ingestion of a sugar laden caffeinated drink as a possible ground zero for a diabetic lifetime.

Caffeine is in its most absorbable form is a solid, believe it or not. To make caffeine more absorbable as a liquid most energy drink companies will add extra chemicals to their drinks in an effort to increase the kick of their particular brand.

A typical serve of coffee has up to 150mg of caffeine in it, while some brands of energy drink have as much as 500mg. The side effects of such high doses of caffeine can include insomnia, nervousness, and headache. In addition a few studies have shown the use of energy drinks can lead to increased risk of tachycardia.¹

While many share concerns about caffeine being a diuretic, particularly for endurance athletes, there has been no correlation between energy drinks and any increased water loss or exercise-heat tolerance. Researchers were clear to note, however, that products that contain ephedra or other beta-agonistic compounds may not have the same benign effect, as they were implicated with higher risks for heart and blood pressure problems.

With addiction like symptoms appearing in over sixty studies, those who habitually consume energy drinks should be warned – these things are ticking time bombs.

But how useful are energy drinks for a pre-race boost?

With caffeine having been shown to increase performance by as much as nineteen percent in some studies there’s no wonder the IOC has this little bean on its banned list. But all these gains are shown in endurance sports, not strength or anaerobic fields. One study showed a 450mg caffeine drink (the equivalent to a triple shot espresso) combined with 1,200 mg of garcinia cambogia (50% hydroxycitric acid), 360 mg of citrus aurantium extract (6%), and 225 mg of chromium polynicotinate in an enriched coffee drink was shown to significantly enhance time to exhaustion during cycle ergometer exercise by 29% compared with subjects consuming decaffeinated coffee.But no gains were seen in anaerobic power.²

But are we really surprised that a triple shot espresso, fortified with some other “stuff” led to a big boost? There’s a reason you see cyclists at coffee shops all the time.

But do you think your child should be having a triple shot espresso before school sports practice?

Obviously energy drinks have a time and place. I know I was addicted to them, and for about three years had the maximum recommended dosage of a particular local brand daily. Part of the Ironman project I am on, though, is to tick all the boxes for a year. Make sure everything is as good as it can be. For years I had argued that because I didn’t drink caffeine this reliance on energy drinks was acceptable. But deep down I knew I was hooked, and that didn’t sit well with me.

It’s been two weeks now that I’ve been completely off the energy drinks. The side effects – I feel better all day long with no highs and lows in my energy. I sleep better. I’ve gotten leaner too, which is likely a side effect of now having to go to bed a full hour earlier. During conversations with fat loss guru Josh Hillis, he told me the extra hour of sleep – getting me up to my required eight per night – was a key factor in hormone production and fat loss.

Now, when I do end up having caffeine, usually in the form of a gel on a long ride, everyone grimaces, as they know about the surge I’m about to put in boosted by the effects of that little brown bean!

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Six of the reviewed studies indicated significant benefits of caffeine ingestion for resistance exercises and weight training. There were however, a few studies that indicated a decrease in athletic performance with caffeine ingestion during repeated exercise sessions. The effect of caffeine consumption on athletes can depend on the individual’s body composition. Doses of caffeine in the ranges of 3 -6 mg/ per kg of bodyweight appear to be optimal for most athletes. Research indicates that the best timing of caffeine intake is about 60 minutes before the workout.

It is important to note that there are negative consequences of caffeine supplementation for performance that can include; a diuretic effect, dehydration, and gastrointestinal upset. Caffeine sensitivities can also occur in some people, including migraines, anxiety, restlessness, and nervousness.

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Research subjects were tested and completed significantly more bench press repetitions to failure with the aid of caffeine. The participants measured mood state also indicated scores for vigor, their positive mood states were greater, and fatigue scores were lower with the ingestion of caffeine.

Overall, researchers concluded that caffeine does augment short term athletic performance and can aid in athletic training programs with resistance exercises to failure.

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