Five Sources of Pre-Workout Caffeine

Caffeine is a powerful stimulant widely used to enhance both mental and physical performance. While many people rely on caffeine for a boost in alertness and focus, athletes also use it as an ergogenic aid to improve strength, endurance, and reaction time.

Caffeine works by blocking adenosine, a neurotransmitter that promotes relaxation and drowsiness. By inhibiting adenosine’s effects, caffeine increases neural activity, leading to heightened alertness and reduced perception of effort during exercise. This can help athletes push through fatigue, sustain high-intensity efforts, and improve overall performance.

For optimal benefits, athletes often work with a Performance Dietitian to fine-tune their caffeine intake. The recommended dosage typically falls between 4–6 mg per kilogram of body weight, an amount that has been shown to enhance endurance and cognitive function without excessive side effects. This dosage is often taken in the form of a caffeine pill or powdered supplement, ensuring precise and controlled intake.

Here are five pre-workout caffeine sources that you can use:

1. Coffee - 8oz has about 95mg of caffeine 

2. Matcha Tea - 8oz has about 70mg

3. Espresso - 1oz has about 65mg

4. Black Tea - 8oz has about 50mg

5. Green Tea - 8oz has about 30mg
   

The human body does build a tolerance to caffeine, meaning that you will feel the need for more to have the same effect. Think about when you first started drinking coffee, one cup did the trick and after months or years of drinking coffee and energy drinks, you now feel the need for more.

You may need to consider cycling caffeine usage – especially for training purposes. Try 4-6 weeks of caffeine use as a pre-workout, and then cycle off for 3-5 days.

Please note, caffeine does increase the adverse effects of many stimulant drugs (Ritalin, Conerta…) and can counteract the anti-anxiety effects of medications. For healthy adults, up to 300-400mg/day is considered safe. People with cardiovascular health issues should limit caffeine intake.

Individual responses to caffeine vary, and excessive consumption can lead to jitters, anxiety, or disrupted sleep. Therefore, proper timing and dosage personalization are key. When used strategically, caffeine can be a valuable tool for both cognitive and athletic performance, helping individuals train harder, stay focused, and perform at their peak.

My favorite is just a little caffeine from chocolate like my spiced hot cocoa or chocolate chip zucchini muffins.

Enjoy!