Can coffee improve your workout? The science of caffeine and exercise

Can coffee improve your workout? The science of caffeine and exercise

Caffeine can improve muscular endurance during resistance exercise: Developing strength and power through resistance training is an important part of a fitness and competitive sports conditioning program. In strength exercise studies involving trained or untrained subjects, the most commonly ingested caffeine doses are usually between 3 and 6 mg/kg body weight (2 mg to 11 mg for the full range), as pills Or taken in capsule form 30 to 90 minutes before training. For resistance training, strength is most commonly assessed using 1 repetition maximum (1RM) or various isometric and isokinetic strength tests. Muscular endurance assesses the ability of muscles to resist fatigue and is an important characteristic in many physical activities (eg swimming, rowing). Muscular endurance can be tested from repetitive squats, maximal push-ups, and bench presses (with a load equivalent to 60-70% of 1RM) to short-term muscle failure or isometric exercises such as planks or static squats [216.