Caffeine is the most widely studied performance booster on the planet.

Among the fitfam nation (gym goers, body builders, athletes etc.) caffeine is the most widely used and popular stimulant supplement. It will definitely give you that boost before and help fuel your workout.


Caffeine provides great performance boosting effects, particularly when taken before a workout. Caffeine can assist with exercise performance as it…

  • Increases energy and central nervous system stimulation
  • Decreases reaction time
  • Improves mood
  • Acts a thermogenic (aids in fat loss)
  • Increases pain tolerance (decreases perception of muscle soreness and suppresses feelings of tiredness)
  • Provides enough mental and physical energy for you last for longer periods of time
  • Improves strength 


It has been found that as little as 20mg of caffeine can have a noticeable effect. Just keep in mind everyone has different bodies, tolerances etc… so what may be strong for you, may be weak for other, or vice versa.

However, it has been proven, for caffeine to aid in exercise performance, a dosage of 300mg provides optimal range great energy and performance boost without a crash.

Warning: Be aware that extreme or high dosage levels of caffeine could begin to decrease performance, increase anxiety and raise cortisol (stress) levels.


Caffeine is classified as a drug. Not only is this because it is addictive, but because it aids in central nervous system stimulation (causing alertness). By altering mood and boosting energy is another reason is classifies under this category.

Like everything else, if you take too much of anything, there are high chances there will be consequences. The following are some side effects of consuming abundant amounts of caffeine or taking irresponsible.

  • Anxiety
  • Hydration
  • Sleep Disruption
  • Addiction
  • Shaking
  • Nervousness
  • Heart Palpitations


There is a wide variety of caffeine products  available. From energy drinks, to standard coffee, tea or soft drinks, they are all on the market.

For exercise performance, it has been shown there is little, if not, no difference between taking a caffeinated capsule or drink. Just keep in mind, when taking from natural sources, it could be providing natural benefits as opposed to an artificial energy drink. But in the end, caffeine is caffeine.


From the moment after consumption, caffeine can last in your bloodstream for 60-90 minutes.

Depending on the strength or product, consuming 1-2 hours prior to your form of exercise, it a good time for it to still be available and ready for use. Just keep in mind that caffeine is advised to be not taken with 6 hours of bedtime. 6 hours is the amount of time, which it can linger in the blood stream.


So yes, there is a strong correlation between caffeine consumption and boosting exercise performance. Consuming caffeine before a workout will help boost performance, provide strength, fight fatigue, provide focus.... an overall more intense workout. So caffiene up - safely! 


If you are after some stimulants that will give you crazy pumps, endurance, increase focus etc. Spartansuppz have got you covered!

Below are our top Pre Workouts...

Caffiene  Caffiene  Caffiene

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