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Caffeine
Caffeine is the world's most widely consumed psychoactive substance. It works primarily by blocking adenosine receptors in the brain, preventing fatigue and increasing alertness.
Key Benefits
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Increased Energy
Provides rapid and reliable energy boost within 15-30 minutes.
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Enhanced Alertness
Improves reaction time and mental alertness.
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Physical Performance
Increases strength, endurance, and power output.
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Fat Oxidation
Enhances fat burning during exercise.
How It Works
Caffeine is an adenosine receptor antagonist. By blocking adenosine, it prevents the feeling of tiredness and increases the release of neurotransmitters like dopamine and norepinephrine.
Scientific Research
Effects of caffeine intake on muscle strength and power
Journal of the International Society of Sports Nutrition • 2018
Caffeine significantly improved upper body strength and power output.
Read StudyInternational society of sports nutrition position stand: caffeine and exercise performance
Journal of the International Society of Sports Nutrition • 2021
Caffeine doses of 3-6mg/kg body weight improve performance in various sports.
Read StudyFrequently Asked Questions
How much caffeine should I take before a workout?
Research suggests 3-6 mg per kilogram of body weight, taken 30-60 minutes before exercise. For a 75 kg person, that is 225-450 mg. Start with the lower end to assess tolerance. Aftershock contains 160 mg, suitable for most athletes without overstimulation.
Can caffeine affect my sleep if I train in the evening?
Yes. Caffeine has a half-life of 5-6 hours, meaning half the caffeine is still in your system after that time. Avoid caffeine within 6-8 hours of bedtime. For evening training, consider a caffeine-free approach or a lower dose.
Does caffeine tolerance reduce its performance benefits?
Partially. Regular caffeine users may experience reduced subjective effects (alertness, energy), but research shows that ergogenic effects on physical performance are largely maintained even with daily use. Periodic cycling (1-2 weeks off) can help restore full effects.
Safety Information
Possible Side Effects
- Jitters
- Anxiety
- Insomnia
- Increased heart rate
- Digestive issues
Drug Interactions
- MAO inhibitors
- Some antibiotics
- Ephedrine
Contraindications
- Anxiety disorders
- Heart conditions
- High blood pressure
- Pregnancy
Dosage Information
Recommended Daily Dose
100-200mg per serving
Range
50-400mg
Timing
30-45 minutes before activity
Aftershock Blueberry contains 160mg per serving, optimal for performance without jitters.