Overview

Caffeine is the most widely used "drug" in the world, consumed daily by millions in coffee, tea, and sodas. We use it for its stimulating effects, for a jolt of energy, or in an attempt to fight fatigue—and it does work. What most coffee drinkers don't know is that caffeine mobilizes fat for use as energy, which is a great thing if you are exercising and trying to reduce fat but not so good if you spend your days sitting at a desk eating doughnuts. Caffeine is a standard part of many stimulating, weight-loss supplements.

Usage

Amount: For instant "energy," as a stimulant or performance-enhancing substance, studies support taking 100 to 200 mg up to 3 times per day.

Caffeine is usually consumed in its liquid form; that is, coffee, tea, or soda. However, tablets and capsules, such as Vivarin™ and No-Doz™, are also available and fairly easy to find. Caffeine can be found in most thermogenic (fat-burning) or stimulant formulas, either in the form of caffeine or it's herbal counterpart, guarana.

Important note: Because each person's reaction to "stimulants" may differ, some experimentation is needed to determine the "best" amount to consume. It may be worth starting with 100 mg, which is about equal to a strong cup of coffee, and then determining if more is needed to produce the required "stimulatory" effect.

Because caffeine is a diuretic (it dehydrates the body), it's important to increase water intake. Some experts recommend adding two cups of water for every cup of coffee consumed on top of the usual eight to ten glasses of water recommended daily.

Timing: Caffeine can be consumed throughout the day and is especially popular first thing in the morning, as a cup of coffee, for a boost to get the day started.

Energy jolt: If using caffeine to increase energy and focus for a workout, it's probably best to consume it 30 to 60 minutes before a workout.

Athletic performance: To increase athletic performance for an event or competition, many experts suggest it's best to eliminate caffeine intake for a few days before the event. Then one hour beforehand, take two milligrams for every pound of bodyweight. In the real world, for example, this equates to a 180-lb person using 360 mg of caffeine (about 3 cups of coffee).

Caffeine has been shown to improve performance, increasing strength output and available energy. Its stimulatory effects improve focus, concentration, and energy levels. This may be especially beneficial prior to a competition or workout.

Because caffeine suppresses appetite and aids in the use of fats for fuel, it's almost a standard ingredient in weight-loss products. Sure, like anything, you can get too much of a good thing, but used with reason, it is safe and no more addicting than picking up lint.

Questions and Answers

Q.	What does the research on caffeine show?
A.	While caffeine has been the subject of many negative reports by the general media, the research has shown that moderate amounts of caffeine, 300 to 500 mg (or up to three cups of coffee a day) is a safe stimulant, thermogenic agent (it raises body temperature and speeds metabolism), weight-loss aid, and performance enhancer. Consuming caffeine has been shown to make fat-burning workouts even more effective. Plus, it may give our muscles the extra energy to push just a little harder, a little longer. But lest you think caffeine is only a performance product: it's also been shown to enhance sex drive in men and women, improve a sense of well-being, and actually decrease tendency toward suicide.
Q.	Could any other supplements make caffeine even more effective?
A.	Because of some impressive research, caffeine is often used with ephedra and aspirin (sometimes referred to as the E/C/A stack or ephedrine, caffeine, and aspirin stack). Used with ephedra in a 10 to 1 ratio of caffeine to ephedra (200 mg of caffeine and ephedra standardized for 20 mg of ephedrine) is believed to synergistically increase metabolic rate and boost fat loss. Aspirin (150 to 300 mg) is sometimes added to this stack because it appears to resist the body's inclination to return to its status quo (and thus slow metabolism). When using these products together, many experts report it's best to use them for only three to four weeks and then take one to two weeks off. And be aware that this is a powerful combination that should be avoided by anyone with any type of heart or thyroid disease, high blood pressure, diabetes, prostate ailments... actually, this is a pretty long list. Just to be safe, go ahead and read the warning on any ephedra-containing products before even considering this formula.
Q.	What's the most common amount of caffeine used to achieve optimal results?
A.	Studies support taking 100 to 200 mg of caffeine up to 3 times per day for instant energy or to enhance performance and muscular output. It's usually consumed as a liquid; that is, in coffee, tea, or soda. But tablets and capsules, such as Vivarin™ and No-Doz™, are also available and fairly easy to find. Caffeine is usually found in most thermogenic (fat-burning) or stimulant products, either in its straight caffeine form or in the herbal guarana form.
Q.	Can too much caffeine cause any side effects—is it safe?
A.	Because each of us can have a very different reaction to stimulants, some experimentation is needed to determine the best amount to consume. It may be worth starting with 100 mg, which is about equal to a strong cup of coffee, and then determining if more is needed to produce the required "stimulatory" effect. If you start with too much or overdo it, you can feel jittery and edgy. Overuse can also cause insomnia and deplete the body of nutrients, although these effects are usually short lived. Because caffeine dehydrates the body, it's also important to increase water intake—an extra two cups of water for every cup of coffee consumed on top of the usual eight to ten glasses of water recommended daily should prevent dehydration. Nonetheless, there are people who should avoid caffeine use altogether, such as those who are pregnant or lactating, don't tolerate stimulants well, or have a preexisting heart or thyroid condition.
Q.	Are there any other stimulants that are good alternatives to caffeine?
A.	Yes. Guarana is an herb that grows within the Brazilian Amazon rainforest that contains significant amounts of guaranine, which is nearly identical to caffeine. It's been used for centuries to help reduce hunger and relieve fatigue. Guarana is practically interchangeable with caffeine: it produces similar metabolic effects, including increased heart rate, blood pressure, respiration, adrenal activity, and mental alertness.

Safety Information

Safety:

References

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Johnson-Kozlow, M., et al., "Coffee Consumption and Cognitive Function Among Older Adults," Am J Epidemiol 156 (2002) : 842-50.

Nehlig, A., and Debry, G., "Caffeine and Sports Activity: A Review," Int J Sports Med 15.5 (1994) : 215-23.

Pasman, W.J., et al., "The Effect of Different Dosages of Caffeine on Endurance Performance Time," Int J Sports Med 16.4 (1995) : 225-30.

Spriet, L.L., "Caffeine and Performance," Int J Sport Nutr 5 (1995) : S84-99.

Wager-Srdar, S.A., et al., "Thermoregulatory Effects of Purines and Caffeine," Life Sci 33.24 (1983) : 2431-8.