Although there are great benefits to combining exercise with caffeine consumption, certain individuals should use it sparingly, if at all. Women who are pregnant or breastfeeding should limit caffeine consumption to no more than 200-300 mg per day. Those who have hypertension or are at risk of heart conditions should consult their physician before consuming caffeine for exercise purposes. Due to limited research, children are not encouraged to consume caffeine, particularly from sources such as energy drinks or shots. If you prefer to obtain caffeine from supplements, look for certified products from NSF, USP, Informed Choice, or Informed Sports as these organizations screen products for validity and safety (the FDA doesn’t regulate dietary supplements). If you are choosing to drink coffee as your source, it’s best to do so black or with the addition of a low-fat or non-dairy milk rather than with sugars, syrups, and creams as those will lead to unnecessary increased calorie intake.
Caffeine can be a great addition to your exercise routine as it may help improve your endurance, overall performance, mood and alertness. Determine your own needs by how much caffeine allows you to work out to your greatest potential while not leading to any negative side effects. Now you have even more of a reason to enjoy your morning coffee or treat yourself to an afternoon cup!