Caffeine: Your Everyday Energy Partner (And How to Use It Right)

Caffeine: the miracle-working sidekick that most of us need to get ourselves through the day and wrap it up at least mostly in one piece. This is justified, as numerous studies have proven the cognitive benefits of caffeine, including improved focus, mood, and productivity.

Here’s a brief run-through on how this happens, using an analogy from Jonathan of “The Institute of Human Anatomy:”

Within our brains, we have a bunch of locks (adenosine receptors) that certain keys (adenosine) fit into perfectly. Adenosine is a waste byproduct of neural activity that accumulates in our brain during wakefulness and is removed during sleep. Adenosine binding suppresses neuron activity, which leads to higher levels of fatigue. So, another similar-shaped key comes along (caffeine), and while it's not a perfect fit within the lock, it’s close enough to prevent adenosine from taking its place.

Therefore, instead of feeling more fatigued, you end up feeling more awake and focused. Caffeine essentially tricks your brain into thinking it is more energized than it is. However, as caffeine’s effects fade, all of the built-up adenosine floods the adenosine receptors at once, leading to a “Crash”.

Luckily, when utilized appropriately, caffeine can keep mental activity high during draining daily tasks.

Not only does caffeine enhance mental functionality, but it also improves physical functionality across all exercise intensity levels. There are a few ways in which it does this- obviously through the brain (hence the lock and key analogy), but also through the heart and muscle tissue.

Caffeine has been shown to increase intramuscular calcium, which plays a role in the shortening of muscle fibers and the generation of force during exercise, thus increasing the rate of muscular contraction (meaning more force and more speed!) Since the heart is a muscle, this principle also applies to it, allowing the heart to contract more forcefully and deliver more blood and oxygen throughout the body.

This is one reason why excessive caffeine intake can also lead to higher blood pressure and the feeling that your heart is fluttering (and is why taking too much caffeine at once isn’t advised).

Depending on what source you get your caffeine from (coffee, tea, preworkout, protein bars because I guess that’s a thing these days, etc), you may also yield other dietary benefits as well. Coffee beans contain different ingredients, such as fiber and antioxidants, which nourish the gut microbiome, control blood sugar, and more. Most caffeine sources also contain water, though if you intake too much caffeine, you may experience its diuretic effects and need to supplement by drinking more water.

So, caffeine is a powerhouse of everything good and positive, meaning we have nothing to be wary about, right? Well, not quite. Certain populations should take caution in consuming too high a caffeine dosage, such as those with anxiety, preexisting cardiovascular disease, acid reflux, hepatic impairment, renal impairment, seizure disorders, or pregnancy. This isn’t 100% certain, but it's worth observing to make sure it's not exacerbating any of your symptoms. If you struggle with insomnia or irregular sleep patterns, it's best to avoid caffeine late in the day.

Caffeine has a long half-life, especially at higher doses. For example, 200mg (a typical energy drink) can remain in your system for up to 13 hours. While its effects diminish over time, it can still interfere with your ability to fall or stay asleep. Even a standard cup of coffee can take around 9 hours to fully metabolize, depending on its strength. So be mindful when reaching for that afternoon pick-me-up.

What about those who work out in the evening and want an energy boost beforehand without disrupted sleep?

While this might not be the news you want to hear, proper nutrition, hydration, and decent sleep habits can serve as an alternative to sustained energy. About 30 minutes before your workout, have a banana (a fast-absorbing carb), a protein bar or shake (to aid in recovery and keep you satiated), and at least 8 ounces of water (a cup) to receive a small energy boost. This doesn’t compare to a Celsius, but it can get the job done.

If you do want to take caffeine, the typical dose recommendation is 3-6 mg per KG of body weight.

Keep in mind that caffeine does not have a dose-response relationship between intake and results, and the more you take, the higher the likelihood that your body will become reliant on it.

Therefore, I’d recommend using it with intent- save larger doses for right before a high-intensity workout or a big event you want to be at peak performance for. In other words, right before a workout in which your trainer makes you push the sled! 

If you have any questions, feel free to ask your trainer, and they can help clarify anything for you!