• How Much Caffeine Do You Need?



      By Jim Stoppani, Ph.D. Flex

      We recommend caffeine as part of the pre-workout regimen, but how much you take can have a huge impact on muscle strength and power. Make sure youíre getting in enough of this strength builder and fat burner before every one of your workouts to maximize your results in the gym.

      THE STUDY Researchers from San Diego State University recruited healthy, college aged men who were daily caffeine users to participate in their study. The subjects took either about 165 milligrams of caffeine or about 415 mg of caffeine one hour before being tested on a leg extension and leg curl machine.

      THE RESULTS As reported in a 2010 issue of the journal Medicine and Sciencein Sports and Exercise, only when the subjects consumed the 415 mg dose of caffeine did they experience a boost in muscle strength and muscle power of about 5% as compared to when they took a placebo.

      THE DOSAGE The San Diego researchers did not look at doses between the lower level (about 165 mg) and the higher one (about 415 mg), so itís hard to confirm whether a lower dose than the 415 mg would produce similar results. FLEX recommends that to get the most strength and powe rbenefits from caffeine before workouts, be sure to take a minimum of 200 mg and up to about 400 mg of caffeine one hour before workouts .

      Source: http://www.flexonline.com/nutrition/...sting-caffeine
      Comments 6 Comments
      1. lexmuscle's Avatar
        lexmuscle -
        I've noticed this, but thought it was just in my head. I don't get great pumps when I take a lot of caffeine preworkout though, maybe because it constricts blood vessels?
      1. whitexican911's Avatar
        whitexican911 -
        400 mg seems high, good way to raise cortisol.
      1. djbombsquad's Avatar
        djbombsquad -
        Not good for no production so my question then is at 200-400 how much no products i.e agmintine would we need to off set the vasoconstriction from it?
      1. twiztid7's Avatar
        twiztid7 -
        Can't learn much if that's the correct way this study went. Need a control group to check placebo and and moderate dose group. That's a pretty wide gap in dosage.
      1. Whacked's Avatar
        Whacked -
        Bingo :)

        Originally Posted by lexmuscle View Post
        I've noticed this, but thought it was just in my head. I don't get great pumps when I take a lot of caffeine preworkout though, maybe because it constricts blood vessels?
      1. Mikeyjd's Avatar
        Mikeyjd -
        I like how they recommend less than the studied dosage...

        edit: albeit a small amount less..

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