Is Caffeine in Pre-workout a Good or Bad Idea?
Caffeine is a stimulant that reduces drowsiness that is well known for its presence in coffee. Many people around the world start their day by drinking coffee, or an energy drink, that has caffeine in it to give them the energy they need to get through their day. This translates well into lives of people who regularly exercise and work out, except we’ve seen caffeine consumption not necessarily from coffee, but from Pre-workout supplements. In today’s Pre-workout market, caffeine is a must. So, let’s look at the caffeine difference between modern Pre-workout supplements, top energy drinks, and a regular cup of coffee.
According to the mayo clinic, up to 400 mg of caffeine a day is safe for most healthy adults. A 12-ounce can of the top energy drink brand contains about 120 mg of caffeine. A 16-ounce cup of coffee from the coffee shop is going to have about 150 mg of caffeine. Taking a look at the ABN Green Apple Pre-workout, it has 200 mg of caffeine in an 8oz serving.
The Pre-workout supplement has about 50mg more caffeine than that cup of coffee, and 80 mg more than the energy drink, and rightly so considering the activity. You’re not starting your day when you drink your Pre-workout, you’re about to hit the gym, you need that extra bit of energy. Pre-workout is not something you take unless you’re about to, well, work out. Consuming 200mg of caffeine from your Pre-workout supplement about a half hour to 45 minutes before your workout is going to help you sustain your energy through your workout and help you focus on your goals. Consuming more than this is when you may start to experience some side effects of having too much caffeine – jitters and energy crashes.
But is the caffeine really necessary for your workout? In short, yes – if you are serious about your workout. Caffeine is proven to help give energy boosts in and out of the gym. In a study where people were given 1-3 mg of caffeine per kg of body weight or a placebo, they tested their squat and bench power production with the results coming back that the caffeine actually improved their strength over the workout. It has also been proven to significantly improve endurance in scientific studies as participants were able to exercise for longer periods of time after consuming caffeine as opposed to a placebo.
Consuming caffeine in the form of a Pre-workout supplement before your workout is a must in order to get the most out of your time in the gym. However, it is important to remember to not overdue it. A Pre-workout drink like the ABN Green Apple with 200mg of caffeine per serving is just the right amount to get you through your workout with all the energy you need to focus and work hard, while not giving you any of those jitters or energy crashes at the end.