subject: Caffeine In Your Pre Workout Use Carefully [print this page] Caffeine counteracts fatigue and the effects of sleep deprivation, reduces perceived exertion, increases the pain threshold and for some tasks even improves cognition above normal levels (Snel & Lorist, 2011).
Caffiene is a wonderful substance; I often refer to it as my social acceptable drug addiction.
It is the properties listed above that has seen caffeine become a staple in so many pre workout products and weightloss supplements, and has been utilised since the 9th century.
But for all of caffeine's perks, we need to treat it with caution / respect. There is an old fashion saying, everything in moderation, and in the case of caffeine this is best adhered to.
Acute toxicity can occur with caffeine (albeit rare) and 5 grams can be lethal, but even light caffeine consumption results noticeable tolerance, side effects and withdrawal. (Juliano & Griffiths, 2004).
Withdrawal symptoms can occur at daily dosages as low as 100 mg/day (around one cup of coffee.)
The most common of these symptoms are, fatigue, decreased energy, headache, drowsiness, depression, lack of concentration and irritability.
If you have ever wondered why you have a headache on the weekend, or crapy workout, consider if you have had your cup of coffee / preworkout like you normally would? If your workout is suffering it may because muscle stiffness and weakness are also withdrawal symptoms. (Juliano & Griffiths, 2004).
The answer to the problem is found by revisiting the everything in moderation cliche. Take your pre workouts prior to important training sessions (if you are tired or run down) --- make sure this isn't due to caffeine withdrawal however!
Take your pre workout on days you require peak performance or are training a lagging body part.
Most important, take around 9-10 days from all caffeine at least once a month.
APS Mesomorph is currently one of the best pre workouts on the market.
A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Juliano LM, Griffiths RR. Psychopharmacology (Berl). 2004 Oct;176(1):1-29.
Effects of caffeine on sleep and cognition. Snel J, Lorist MM. Prog Brain Res. 2011;190:105-17.
