How much caffeine helps to exercise and how much would be the optimal dose

It is no secret that caffeine works as a stimulant for the organism, but at the same time it is a substance that is not considered to be doping for performance.

So, do you help us or not when we exercise?

The answer is that depending on the type of physical activity and the amount of concrete consumed, but it is true that caffeine can have a positive effect on people.

How?

"Caffeine can influence your workout routine by affecting your central nervous system," said Dr. Zoe Williams on a BBC series "Trust me, I'm a Doctor" program.

When you exercise your body produces a chemical called adenosine, which makes you feel tired by functioning as an energy regulator, "explains Williams, who was also a high-level athlete.

"Caffeine what it does is block adenosine receptors in your nerves so the brain perceives less pain and fatigue, and that means that the person is able to hold on more time."

This means that caffeine is usually used in particular for long-term exercises that require resistance.

When and why coffee was popularized among athletes looking to improve their performance

The fashion of consuming caffeine has spread to other disciplines in recent years, but researchers clarify that in most cases it does not end up producing the desired effect by not taking into account the amount or the way in which it is ingested.

"If you're interested in running for a long time or riding a lot of miles on a bike, caffeine can help, but only if you consume the right amount," Williams warned.

"There is a scientific statement, very little known, that there is an optimal amount of caffeine for the body that is three milligrams per kilogram of body weight."

The problem is to determine exactly how much we consume in a cup of coffee, for example.

"For an average person, whether male or female, that translates between one and two cups of filtered coffee,"  adding that there are other ways to get the substance like tea, cola, chocolate, or sports drinks.

"But caffeine is seldom mentioned on labels, so calculating the amount in these products is more difficult," he warned.

Caffeine is expected to act for a few hours after consumption, but it is crucial that you take at least an hour before physical activity to get the most benefit.

A difficult balance to establish, said Dr. Williams, although there are products that have recently emerged to the market that allow you greater control over the amount and the exact time for ingestion, such as caffeine gum.

Always keeping in mind that for people who go out to run or ride a recreational bike the important thing is never to exceed the recommended amount.