What is caffeine?
Caffeine is a substance of natural origin that occurs naturally in, for example, coffee, cocoa, green tea or guarana. Caffeine is classified as stimulants that promotes physical and mental performance and also acts as a fat burner.
In addition to the natural extract, one can also encounter synthetically produced caffeine anhydrous. Chemically, these are identical substances with identical effects. Pure caffeine, as a sports food supplement, is most often sold in the form of caffeine tablets.
Effects of caffeine
Caffeine is one of the most popular psychoactive substances that stimulate the central nervous system and the heart. Caffeine use is accompanied by:
- reduction of fatigue and drowsiness,
- Improved concentration,
- an increase in strength and a partial improvement in endurance,
- stimulation of the circulatory and respiratory systems, and
- increased use of fatty acids in adipose tissue.
Long‑term use of caffeine leads to a reduction in its effects and an increase in tolerance. It is recommended to completely eliminate caffeine for 2‑8 weeks to regain its positive effects.
Caffeine is also accompanied by negative effects, which are usually associated with too high single doses. The main effects include heart palpitations, hot flushes, sweating, shaking hands, feeling nervous or unfocused.
Taking caffeine tablets
The recommended daily dose of caffeine that optimally supports athletic performance ranges from 3‑6 mg per kilogram of body weight, but overall should not exceed 400 mg in adults and 200 mg in pregnant women. The maximum single dose should not exceed 200 mg, which is the usual dose contained in a caffeine tablet.
The best caffeine burning effects are achieved in conjunction with physical activity, with the recommended time for caffeine intake (whether in the form of a caffeine tablet or a drink) being about 30 minutes before the start of activity. In addition to physical activity, diet should also be addressed. An effective solution is to combine caffeine with other substances - Synephrine or EGCG. This synergistic effect is also used by our Vilgain Fat Burner.
How long does caffeine last?
The maximum concentration of caffeine in the blood occurs 45‑60 minutes after taking it. The fastest onset of effects can be observed on an empty stomach (some individuals may not be comfortable taking this). Conversely, a slower and more limited onset of effects occurs when ingested soon after a meal, when digestion of the food slows the release of caffeine into the blood.
What does caffeine contain?
When taking caffeine tablets, whether as a burner or a stimulant, it is important to remember other sources of caffeine and to avoid exceeding the recommended daily dose. Caffeine is found in most energy drinks (e.g. the popular PROBRANDS BCAA Drink or NOCCO BCAA contain 180 mg of caffeine), green (approx. 29 mg) and black tea (approx. 47 mg). You should also be careful with some sweetened sodas (a can of Coca Cola contains 24 mg of caffeine). A separate chapter is coffee, thanks to which we get 70‑100 mg of caffeine into the body.
If you don't know which caffeine tablets to opt for, try our Vilgain Caffeine which contain caffeine from guarana extract and are also suitable for vegans thanks to the cellulose capsule.