Coffee may be well-known for its ability to kick-start the day, but it can also kick-up a workout, when used appropriately. Hanna Dubansky, writing for U.S. News & World Reports, provided some tips to get optimal benefit without tipping into the jitters or sleeplessness that can accompany excess java intake.
First, she suggested consumers take their body size into consideration. Larger bodies have more active tissue, and can tolerate a higher dose of caffeine in the bloodstream. Naturally, the inverse is also true. A recommendation would be 0.5 – 1.4 milligrams of caffeine per pound of body weight. Dubansky said raising intake above 4 mg of caffeine per pound could cause digestive distress and shakiness--not a benefit during athletic performance.
Second, consider ramping up intake. Athletes who are new to the caffeine workout plan might want to take smaller doses at a time. But veterans of the “coffee workout” probably need to up the dosage. Letting the coffee digest (30 to 60 minutes) before you start the workout will let caffeine levels in your bloodstream reach their highest levels.
Finally, she suggested considering the source when selecting “workout caffeine”. Some people prefer energy drinks to coffee. However, some energy drinks provide simply a quick rush and added sugars, which can lead to an expensive crash. Other offerings, such as enhanced sports drinks, provide easier tracking of caffeine intake with more exact labeling on the nutrition panel.