Caffeine Pre Workout?

Caffeine is a mainstay in today’s society. From coffee and tea to soft drinks and even specialty energy drinks, caffeine is everywhere. It has had its share of good and bad press. It has finally begun to swing back to a positive again with some research about its benefit in everything from diabetes and heart disease prevention to mental acuity and focus enhancement. It is important to approach caffeine with caution however, due to some serious side effects associated with excessive use.

The real question here, however, is whether the benefits of caffeine use can enhance the workout if taken pre workout. First, it is important to look at those benefits and weigh them against the potential side effects. It is important to note here that all caffeine is not created equal. Caffeine found in coffee may be more beneficial because of other pieces of the coffee bean puzzle. Caffeine found in a Brazilian herbal drink, yerba mate, is often shielded from some of the side effects due to the other nutrients in the herbs. This may be true of many teas, as well. Straight caffeine tablets are the most often abused, along with high voltage energy drinks, since these have no cushioning, or supporting, properties to help out.

Caffeine does stimulate the central nervous system, increasing energy production and mental focus and acuity. It reduces reaction time to physical and visual stimuli, increases the heart and respiratory rates, and may decrease symptoms of depression. The level of stimulation varies depending on several factors, including the amount used, the level of tolerance a person has to caffeine (as seen with habitual caffeine users), metabolism, and other drug use. The increased energy and focus could certainly benefit the athlete going into a strenuous workout. There are some side effects to consider, however.

Caffeine increases urine output, due to a mild diuretic effect. It can increase anxiety and nervousness, especially in high doses or in people with a caffeine sensitivity. The diuretic effect can cause a mild electrolyte imbalance, which may lead to muscle cramping, exacerbated by the increased central nervous system stimulation. In high doses, it can also cause increased heart rate, insomnia, nausea and vomiting, heart arrhythmias (which could be fatal without intervention), difficulty breathing, and convulsions. The latter are usually caused by very high doses (over 750 mg.) Most people who exceed there normal threshold amount experience jitteriness, anxiety, mild palpitations, or other mild effects.

So, the question still remains, yea or nay on caffeine pre-workout? It is a matter of preference and common sense use. If a person already drinks three to six cups of coffee a day, the added caffeine before a workout will do little for increasing energy levels, or even mental focus. The tolerance to caffeine will be great enough that the extra caffeine will make little difference. For the person who does not drink coffee (or other caffeinated drinks) regularly, the caffeine might give a slight energy boost before the workout. Many pre workout drinks and supplements come with some caffeine in them. They may also provide other necessary nutrients and minerals to boost the efficiency of the workout.

So, a caffeine tablet, cup of coffee, or mild energy drink (avoid the ones with excessive caffeine, the risks outweigh any potential benefit) might be just the ticket to boost focus and energy during a workout, but use common sense and keep the dosage below 200 mg (even lower in someone new to caffeine.) If you experience any side effects from its use stop taking it and if the symptoms persist seek medical attention.