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Muscle for life

Caffeine

Caffeine helps you lose fat by simply increasing your body’s daily energy expenditure.

As weight loss boils down to energy consumed vs. energy expended, caffeine helps you maintain a calorie deficit.

Caffeine has other benefits for us fitness folk. It improves strengthmuscle endurance, and anaerobic performance, and also reverses the “morning weakness” experienced by many weightlifters.

Now, you can get your caffeine from a beverage like coffee, but interestingly enough, research has shown that the pure form you find in most pills and powders (caffeine anhydrous) is actually more effective for improving performance.

Thus, I recommend you take caffeine pills.

If you’re training fasted, take the caffeine 15 – 20 minutes before starting training. If you’re not training fasted, have it 30 – 40 minutes before training.

In order to maximize caffeine’s effectiveness, you want to prevent your body from building up too much of a tolerance.

The best way to do this is to limit intake, of course. Here’s what I recommend:

  1. Before training, supplement with 3 – 6 mg caffeine per kg of body weight. If you’re not sure of your caffeine sensitivity, start with 3 mg/kg and work up from there.
  2. Keep your daily. intake at or below 6 mg per kg of body weight. Don’t have 6 mg/kg before training and then drink a couple of coffees throughout the day.
  3. Do 1 – 2 low-caffeine days per week, and 1 no-caffeine day per week. A low day should be half your normal intake, and a no day means less than 50 mg of caffeine (you can have a cup or two of tea, but no coffee, caffeine pills, etc.).
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