Jacked Up on Java


We all know caffeine provides an energy boost, but science is still investigating how quickly it can kick in and how much difference that might make in the gym. For a study published in the December 2010 issue of Medicine & Science in Sports & Exercise, researchers had 15 active men perform two bouts of 40 reps of knee-extension and knee-flexion exercises during three separate trials. Before the trials, some men received 5 milligrams of caffeine per kilogram of bodyweight, some received 2 milligrams and some received a placebo. Result? Those with the higher caffeine boost experienced 5 percent to 8 percent better peak knee-flexion torque, knee-extension/flexion total work and knee-extension/flexion power during the first bout of reps and no significant effect during the second bout. In other words, going big with caffeine can make for a potent workout surge. Yes, the effect is limited, but it may just help you bust through a plateau.