When it comes to better workouts, proper nutrition and hydration play a big part. But athletes and exercisers would be wise to add the world’s most widely consumed pick-me-up to their pre-workout routine: caffeine. Caffeine is one of the most effective, safe, and easy-to-consume performance boosters available. Because moderate doses of caffeine are so effective at improving athletic performance, governing boards that regulate Olympic and collegiate sports consider it a “controlled or restricted substance” (1). This means that athletes can consume normal amounts, but large amounts indicate it’s being used as a performance-enhancing substance and is not allowed. And really there’s no need to over-consume caffeine. Excessive amounts don’t have to be consumed for beneficial effects—studies show around 100 mg of caffeine can do the trick (2). Caffeine on the Brain and in Muscle The reason why caffeine has such an effect on athletic performance has to do with the actions it exerts in the body—mainly in the brain and in muscle. In the brain, caffeine blocks the action of a neurotransmitter that causes fatigue (3). This explains why athletes can work out longer, with more focus, and with higher energy after consuming caffeine. Caffeine also leads to increased release of endorphins following exercise, leading to increased feelings of happiness. Additionally, endorphins can decrease the perception of pain, which may translate to higher-intensity workouts (4). When it comes to muscle, caffeine goes to work by improving fuel usage. During intense workouts, muscles are pulling from glycogen (stored carbohydrate) for fuel. Once glycogen runs out, however, fatigue or exhaustion will set in and you’ll “hit the wall.” But with caffeine, studies show muscles target fatty acids as fuel, sparing glycogen. This “fuel substitution” leads to more efficient fuel utilization and greater stores of glycogen that equate to longer workout times (5). How to Use Caffeine for Better Workouts The very real effects caffeine has on athletic performance are well-established, but when and how is the best way to take it? According to the International Society of Sports Nutrition, taking caffeine about an hour before exercise will yield the greatest benefits. It varies from person to person, with some studies having even shown benefits when taken only 15 to 30 minutes before exercise (5). As for how much to consume, research supports as little as 100 milligrams up to 600 milligrams provide benefits. Beyond this amount, however, there doesn’t seem to be any additional benefit of caffeine’s effect on performance (5). Unique Combination of Caffeine and Adaptogens: e+™ What makes e+ stand out from the rest is its combination of naturally sourced caffeine from green tea and yerba mate and plant-based Adaptogens. This unique blend of Adaptogens and caffeine allows for a steady release of energy rather than a spike followed by a crash. Additionally, a large body of evidence shows that Adaptogens can support endurance, stamina, and better recovery after exercise (6). For example, eleuthero has been shown to improve endurance exercise and oxygen intake. Another adaptogen, rhodiola, may improve heart rate response to exercise. No matter what type of athlete you are, whether professional or just heading to the gym, get the performance-boosting effect of e+. Don’t work out without it. References 1.Spriet L, Graham T. Caffeine and exercise performance. American College of Sports Medicine Current Comment. 2.Hogervorst E, Bandelow S, Schmitt J et al. Caffeine improves physical and cognitive performance during exhaustive exercise. 3.Med Sci Sports Exerc 2008;40:1841-51. 4.Sokmen B, Armstrong LE, Kraemer WJ et al. Caffeine use in sports: considerations for the athlete. J Strength Cond Res 2008;22:978-86. 5.Woolf K, Bidwell WK, Carlson AG. The effect of caffeine as an ergogenic aid in anaerobic exercise. Int J Sport Nutr Exerc Metab 2008;18:412-29. 6.Goldstein ER, Ziegenfuss T, Kalman D et al. International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr 2010;7:5. 7.Panossian A, Wagner H. Stimulating effect of adaptogens: an overview with particular reference to their efficacy following single dose administration. Phytother Res 2005;19:819-38.