How much caffeine is “too much”?

Caffeine is a central nervous system stimulant. This stimulant is actually mild in nature on its own. The common benefits of consuming caffeine include an increase in physical energy, excitability, and mental alertness. Although caffeine is often and widely referred to as a drug, it is naturally occurring within several plant-based foods such as coffee, tea, cocoa, and guarana. Of all the available stimulants, caffeine is the most widely used with nearly 90% of the adult population within the United States consuming this on a regular basis.

Caffeine is absorbed with extreme ease and very rapidly within the digestive tract and reaches peak effect within just 15-60 minutes post ingestion. When consumed 30-45 minutes prior to exercise, this stimulant can increase focus, alertness, energy, and intensity. After about 2.5 to 4.5 hours the caffeine is no longer affecting the central nervous system. This is why caffeine is used in most of the pre-workout formulas that are on the market today.

With all of this said, just how much caffeine is considered to be “too much” caffeine? The direct answer to this question is hard to produce as each person has a different level of tolerance. Over time with consistent caffeine ingestion our bodies build a tolerance against the stimulant. As we build a tolerance to caffeine our systems require an increase in the level of this stimulant in order to experience the same amount of benefits as a lower dosage used to provide. For example, prior to ingesting caffeine on a regular basis, a dosage of 150mg may have given you the best pump you have ever had while providing an insane surge of energy during your workout. After a period of time, the same 150mg dosage loses the mind-blowing pumps and energy surges that you once felt. Given this fact, you now increase the caffeine intake to 200mg to produce the same results. This process will continue until you find yourself taking in upwards of 300mg to 400mg of caffeine prior to a workout. Of course at a certain point caffeine can actually become counter-productive and begin to give adverse effects such as sleeplessness, anxiety, and increased irritability. Regardless of weight or gender, a daily dosage of 400mg or less of caffeine has been shown to not produce any adverse side effects. A few ways to reduce your daily intake of caffeine would be cutting back on the cups of coffee each day, any energy drinks (which are high in caffeine usually around 140mg), tea (hot or cold), and taking various caffeine supplements throughout the day.

In summary, try to reduce and eliminate any extra caffeine that you may be consuming throughout the day if you plan to use a pre-workoutsupplement or a fat burning supplement (of which contains caffeine) to incorporate within your workout and diet regimen. Keeping caffeine intake at or below 400mg (or 2.7mg per body weight pound) each day is highly recommended. Each person's body reacts differently to caffeine and the tolerance level varies from person to person. Make sure to always test your sensitivity to caffeine by ingesting small amounts of caffeine before using a large dosage to learn how your body will react to the stimulant.

-Pete M.