Caffeine as a Pre-Workout: Safe? Sketchy?

Caffeine is one of the most-common pre-workout methods used. This can be in a pre-workout powder, an energy drink, or a coffee/tea beverage, among others. Some even use caffeine capsules as an easier method of consumption.

Studies have proven that caffeine provides effects that enhance your physical performance or recovery. This has been studied on both high-intensity and endurance exercises. It can help with muscle contraction, energy to complete the requested exercises, and an increase in power. There is, however, a study that showed there is no effect on high-intensity exercises lasting 90 seconds or less, only about 5 minutes in length.

How much should you be consuming? The most effective supplement seems to be 3-6m per kilogram of body weight. For reference, your weight in pounds is 2.2 times higher than it is in kilograms. For someone under 155 pounds, this dose is around 210-420 milligrams of caffeine. 16 ounces of black coffee does vary in its caffeine content but typically is around 200-350 milligrams of caffeine.

Caffeine should be consumed 45-60 minutes before a workout. This can also depend based on how your body metabolizes the form you are consuming it in.

Caffeine doses greater than 6mg/kg bodyweight have more risk of adverse effects and do not have the same performance increase. Adverse effects depend based on each person and their health history but this can look like insomnia, anxiety, nausea, rapid heart rate, headache, etc.

I personally use caffeine as one of the following: pre-workout with coffee, energy drinks, and pre-workout powders mixed in water. While this does work for me, my caffeine tolerance is fairly high and so I would recommend starting with smaller doses and observing how your body responds.

For your safety, please do not use caffeine to replace a complete night of sleep or hydration. Make sure you understand how your body interacts with caffeine before taking on an empty stomach or attempting exercises you do not normally attempt. It is also important to note that the majority of these studies are done on males.