You're Taking Too Much Caffeine For Exercise!

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New Meta-Analysis

Caffeine is the most widely used stimulant in the world. It's no secret that it can also help you with your exercise performance, improving things like muscular strength, muscular endurance, and power.

But how much caffeine do you actually need? Are people just drinking too much of their favorite foamy beverage? Chances are that caffeine intake is as high as you think it has to be. In this video, we cover a new analysis that looks into the minimum caffeine dose needed for improving your gains!

0:00 Intro
0:32 Study Breakdown
1:17 Study Results
2:34 Takeaway from Study
3:39 Recommendations and Closing

Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!

Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #caffeine #coffee #lifting

[mikee]

On leg day I need enough caffeine to see the future.

[grahamsherman]

I don’t know about you guys but I like enough caffeine and stimulants in my system so that I feel like I am on the brink of a jittery nervous breakdown when I start working out

[Aaron-jduw]

Totally missed one of the main reasons I consume caffeine before workouts, mental focus and motivation. I’m not taking caffeine before workouts because I think it’s going to give me some crazy performance boost, I’m taking extra on days I’m feeling drained and need that extra boost.

[medi_michi]

I found out that 2mg/kg is the sweet spot for me:
With 1mg/kg I don't notice much of an effect (maybe because of drinking a cup of coffee in the morning on a daily base) and with 4mg/kg my digestion won't make it through an hour of especially legs😅

[iamcorneliu]

My advice for others:
I work alot so I rely on caffeine but sometimes I wish I did not; Here is what I do;
I use preworkouts or energy drinks and make sure never to go over 400mg a day;
Other days I only have 1 black coffe (~100mg) a day to not have headaches and still keeps me going with a lower dose.
Another thing is I take L-theanine;
Caffeine 2:1 L-theanine for mental clarity, no jitters
Caffeine 1:2 L-theanine dose if I want more relaxing effects

[darksmiley]

I always drink two to three cups of green tea at least half an hour (usually 40 mins) before my workout, which is something that personally helps me a lot - coffee makes me incredibly tired (due to me having adhd), and it makes my heart go insane. I don't know if green tea actually improves my performance or if it's a placebo lmao

[meadcwlark]

I’ve never used preworkout before, and I’m not sure I want to start now. Generally before my workouts I’m fairly well-rested, so I’ve never felt the need to spend money on it. God knows I already spend enough on fitness as is.

[FirinMahLazer]

I work out in the evenings due to my schedule. I'm actually thankful I haven't fallen into the trap of pre-workout since 300mg of caffeine at 7pm means I'd be up until midnight

[ChrisBarthfitness]

How is there not more research done on one of.. if not the most used drugs in the world?

[bikramdebnath]

I was a coffee lover, I used to take it as a preworkout 30-40mins before ... it gave me energy and I felt the pump till next day ... now I have cut caffeine intake

[eddy]

I drink about 200-300 mg in my preworkout but have no other caffeine throughout my day so I justify it.

[mbarkham]

Coffee makes me tired somehow, not consistant though. I don't feel any rush/improvement when I drink one, still I love the taste so I take 3/4 cups a day

[JohnVillalta]

He said my chest is a smaller muscle group :(

[LegionariusAugustus]

Amphetamines are an order of magnitude better than caffeine

[eike]

very important topic, i find it very scary what is shown on social media (tiktok) regarding coffeein intake... thanks for the video :D

[HassanPoyo]

I’m not a coffee drinker, the caffeine does nothing to me. No effects whatsoever except for an upset stomach.

[emin]

I'm not a daily coffee drinker personally, only drink it on random occasions or when I really feel like I need to hit a pr. It defo works xD

[hughw]

mind boggling there isn't a high profilic research still not been conducted for this!

[ScottTX]

The only reason I take anything is because I wake up at 430 and go straight to the gym and I’m just looking for something to get me moving a little bit. An 8 oz can of Red Bull had the perfect amount for me but the sugar free version became difficult to find for a month or two so I switched to a pre workout and they all have way too much caffeine plus the beta alanine made my face tingle. Now I found a pre workout with just 100 mgs of caffeine and no beta alanine and it’s perfect for me

[bigpicturegains]

I used to always caffeinate prior to workouts.
While it did amp me up, I believe it also made it more difficult to hold myself back and ended up over exercising holding back my progress. Now without caffeine, I feel I can better gauge fatigue and have a calm yet intense focus on my workout.
I also normally exercise in the afternoon, caffeine in the afternoon in particular can interfere with sleep and that’s essential for an effective recovery.