Consuming 200 to 400 mg before training or sports competitions improves performance in endurance and high-intensity exercise. Spanish Researchers found that caffeine improved performance in the bench press and squat when taken, it is interesting to note that the improvement was much more profound when the training was a morning training session then an afternoon training session. In another study done in Germany, researchers found that caffeine once again improved performance, but that it was the explosive strength that was improved but not absolute strength. So for quick explosive movements, a jolt of java worked!
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