{"id":33404,"date":"2025-07-17T09:00:19","date_gmt":"2025-07-17T09:00:19","guid":{"rendered":"https:\/\/www.bellum.lv\/?p=33404"},"modified":"2025-07-18T12:09:19","modified_gmt":"2025-07-18T12:09:19","slug":"caffeine-and-exercise","status":"publish","type":"post","link":"https:\/\/www.bellum.lv\/en\/caffeine-and-exercise\/","title":{"rendered":"Caffeine And Exercise"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">What caffeine is\u2014and where it comes from<\/h2>\n\n\n\n<p>Caffeine is a natural stimulant that more than <strong>60 plant species<\/strong> make to fend off insects and other pests. We humans meet it most often in:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Coffee beans<\/strong><\/li>\n\n\n\n<li><strong>Tea leaves<\/strong> <\/li>\n\n\n\n<li><strong>Cacao pods<\/strong> <\/li>\n\n\n\n<li><strong>Guarana berries<\/strong> <\/li>\n\n\n\n<li><strong>Kola nuts<\/strong><\/li>\n<\/ul>\n\n\n\n<p>These leaves, seeds or fruits are roasted, brewed or ground into foods, drinks and supplements. Once swallowed, caffeine races from the small intestine into the blood\u2014often within <strong>20 minutes<\/strong>\u2014and peaks <strong>30\u201360 minutes<\/strong> later (chewing-gum hits even faster). Inside the brain it <strong>blocks adenosine<\/strong>, the \u201cslow-down\u201d messenger, so exercise feels easier. At the same time it lifts adrenaline and lets muscle fibres release extra calcium, nudging force and power a little higher.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What the research says \u2013 quick scoreboard<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Performance area<\/th><th>Typical gain<\/th><th>Dose &amp; timing that works<\/th><\/tr><\/thead><tbody><tr><td><strong>Endurance<\/strong> (running \/ cycling)<\/td><td>2 \u2013 4 % faster finishes or longer time-to-exhaustion<\/td><td>3 \u2013 6 mg\u00b7kg\u207b\u00b9* 45-60 min pre-start<\/td><\/tr><tr><td><strong>Team \/ stop-and-go sports<\/strong><\/td><td>\u2248 3 % more distance in Yo-Yo IR1** or repeated-sprint tests<\/td><td>2 \u2013 3 mg\u00b7kg\u207b\u00b9 30 min pre-kick-off<\/td><\/tr><tr><td><strong>Strength &amp; power<\/strong><\/td><td>Small-to-moderate boost in 1-RM***, rate of force and reps-to-failure<\/td><td>3 \u2013 6 mg\u00b7kg\u207b\u00b9 30-60 min pre-lift<\/td><\/tr><tr><td><strong>Focus under fatigue<\/strong><\/td><td>Quicker reaction time, better vigilance<\/td><td>1 \u2013 3 mg\u00b7kg\u207b\u00b9 split across the session<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><small>* &#8211; mg\u00b7kg\u207b\u00b9 = milligrams of caffeine per kilogram body-weight; example: 3 mg\u00b7kg\u207b\u00b9 for person who weighs 70 kg means 3 \u00b7 70 = 210 mg of caffeine. <\/small><br><small>** &#8211; Yo-Yo IR1 = Yo-Yo Intermittent Recovery test, Level 1<\/small><br><small>*** &#8211; 1-RM = one-repetition maximum (heaviest single lift)<\/small><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dose\u2013timing playbook<\/h2>\n\n\n\n<p><strong>Standard preload<\/strong> \u2013 3-6 mg\u00b7kg\u207b\u00b9 capsule, tablet or shot about 45-60 min before your key effort.<\/p>\n\n\n\n<p><strong>Need for speed<\/strong> \u2013 Caffeinated gum peaks in ~10 min; handy at half-time or between heats.<\/p>\n\n\n\n<p><strong>Ultra events<\/strong> \u2013 Top-up with ~1 mg\u00b7kg\u207b\u00b9 every 90 min once races pass the three-hour mark.<\/p>\n\n\n\n<p><strong>Carb combo<\/strong> \u2013 Adding caffeine (~3 mg\u00b7kg\u207b\u00b9) to 30-60 g carbohydrate (CHO) each hour gives a small late-race edge.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Where TO get caffeine<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Everyday source (typical serve)<\/th><th>Caffeine (mg)<\/th><\/tr><\/thead><tbody><tr><td>Brewed coffee, 240 ml<\/td><td>~95 mg<\/td><\/tr><tr><td>Double espresso, 60 ml<\/td><td>125-150 mg<\/td><\/tr><tr><td>Black tea, 240 ml<\/td><td>~47 mg<\/td><\/tr><tr><td>Green tea, 240 ml<\/td><td>~28 mg (matcha can be higher)<\/td><\/tr><tr><td>Dark chocolate, 30 g<\/td><td>20-35 mg<\/td><\/tr><tr><td>Red Bull\u00ae, 250 ml<\/td><td>80 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gigants.lv\/produkts\/caffeine-200mg-100-kaps\/\">Haya Labs Caffeine capsule<\/a><\/td><td>200 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gigants.lv\/produkts\/x-treme-guarana-ampullen-25ml\/\">Inkospor guarana shot 25 ml<\/a><\/td><td>\u2248 150 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gigants.lv\/produkts\/sponser-activator-25ml-ampula\/\">Sponser Activator shot 25 ml<\/a><\/td><td>200 mg (guarana + mat\u00e9)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Genes, tolerance and finding <em>your<\/em> sweet-spot<\/h2>\n\n\n\n<p>Every person carries two copies of the <strong>CYP1A2<\/strong>* gene, one from each parent. Scientists label the common, <em>fast<\/em> version <strong>A<\/strong> and the slower version <strong>C<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>AA (fast)<\/strong> \u2013 liver clears caffeine quickly; typical boosts at 2-6 mg\u00b7kg\u207b\u00b9.<\/li>\n\n\n\n<li><strong>AC (medium)<\/strong> \u2013 moderate clearance; benefits at usual doses but watch late-day timing.<\/li>\n\n\n\n<li><strong>CC (slow)<\/strong> \u2013 caffeine sticks around longer; high doses (5-6 mg\u00b7kg\u207b\u00b9) can backfire.<\/li>\n<\/ul>\n\n\n\n<p>If you average <strong>&gt; 300 mg a day<\/strong> (\u2248 3 large coffees), the \u201ckick\u201d shrinks. A one-week taper below 50 mg\/day restores sensitivity for most. Keep a training log: dose, timing, gut comfort, RPE and sleep. After three trials you\u2019ll know whether 2 mg\u00b7kg\u207b\u00b9 already feels great or if you need a touch more.<\/p>\n\n\n\n<p><small>* -CYP1A2 = liver enzyme that breaks down caffeine<\/small><br><small>** &#8211; RPE = rating of perceived exertion<\/small><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Safety &amp; anti-doping \u2013 numbers to remember<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Guideline<\/th><th>Key figure<\/th><th>Why it matters<\/th><\/tr><\/thead><tbody><tr><td><strong>EFSA* daily safe limit (adults)<\/strong><\/td><td>\u2264 400 mg total \/ \u2264 200 mg at once<\/td><td>Keeps heart rate and anxiety in check.<\/td><\/tr><tr><td><strong>Children &amp; teens<\/strong><\/td><td>\u2264 3 mg\u00b7kg\u207b\u00b9 per day<\/td><td>Higher intakes raise anxiety and disturb sleep.<\/td><\/tr><tr><td><strong>Sleep hit (adults)<\/strong><\/td><td>400 mg \u2264 6 h before bed \u2192 ~45 min less sleep<\/td><td>Disturbed sleep cuts recovery time.<\/td><\/tr><tr><td><strong>WADA** 2025<\/strong><\/td><td>Caffeine legal, but samples &gt; 12 \u00b5g mL\u207b\u00b9 *** flagged<\/td><td>Currently on WADA&#8217;s monitoring list in case it becomes an anti-doping issue in the future.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><small>* &#8211; EFSA = European Food Safety Authority\u2003<\/small><br><small>** &#8211; WADA = World Anti-Doping Agency<\/small><br><small>*** &#8211; \u00b5g mL\u207b\u00b9 = micrograms per millilitre<\/small><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Take-Home &amp; Disclaimer<\/h2>\n\n\n\n<p>Caffeine can sharpen focus and boost run, ride or lift performance by a small but useful margin when used smartly: stay under <strong>400 mg per day<\/strong>, aim for <strong>3\u20136 mg\u00b7kg\u207b\u00b9<\/strong> about an hour before big efforts (or just <strong>2 mg\u00b7kg\u207b\u00b9<\/strong> if you\u2019re new to it), and count every hidden source\u2014coffee, tea, cola, chocolate, pre-workouts\u2014so your last hit lands at least <strong>6 h before bedtime<\/strong>.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Disclaimer<\/strong>\u2003This content is general information, not medical or training advice. Caffeine needs vary by age, health status, medications, pregnancy and genetics. Always consult a doctor or qualified sports-nutrition professional before changing your caffeine routine, especially if you are pregnant, under 16, or take heart\/blood-pressure medication.<br><\/p>\n<\/blockquote>\n\n\n\n<p><strong>Discover our full products range in our online store.&nbsp;<a href=\"https:\/\/gigants.lv\/product-category\/sporta-uzturs\">Click here to shop now!<\/a><\/strong><\/p>\n\n\n\n<p><strong>Got questions? Drop us a message via online contact form, email or phone. Our team is always happy to help.<\/strong><\/p>\n\n\n\n<p>\ud83d\udce9&nbsp;<strong>E-mail:<\/strong>&nbsp;didzis@bellum.lv , maris@bellum.lv<br>\ud83d\udcde&nbsp;<strong>Telephone:<\/strong>&nbsp;+371 24558888<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What caffeine is\u2014and where it comes from Caffeine is a natural stimulant that more than 60 plant species make to fend off insects and other pests. We humans meet it&hellip;<\/p>\n","protected":false},"author":4,"featured_media":33415,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[349,348],"tags":[],"class_list":["post-33404","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-articles","category-sport-nutrition"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Caffeine And Exercise - Bellum<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bellum.lv\/en\/caffeine-and-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Caffeine And Exercise - Bellum\" \/>\n<meta property=\"og:description\" content=\"What caffeine is\u2014and where it comes from Caffeine is a natural stimulant that more than 60 plant species make to fend off insects and other pests. 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