Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • 8 practical ways to enrich your meals with protein
    • The Benefits of Incorporating Boxing Into Your Workout Routine
    • Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities
    • Barbell vs. Dumbbell Shoulder Press For Shoulder Development
    • Comparison of squats and leg presses – which exercise to choose and why?
    • Barbell Seal Rows: Build a Thicker Back Faster
    • Meet the air bike – cardio equipment we love to hate
    • 6 Mistakes to Avoid During an Online Workout
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Diet»The Effects of Caffeine on Muscle Growth
    Diet

    The Effects of Caffeine on Muscle Growth

    No Comments4 Mins Read
    caffeine and muscle hypertrophy
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Ever wondered if caffeine has an effect on muscle growth? In recent years, there has been a growing interest in the potential impact of caffeine on muscle growth. Does caffeine actually play any part in muscle growth? The short answer is yes; caffeine can play a role in muscle growth. But there is a lot more nuance to it. Read on to find out more!

    Caffeine & Muscle Growth

    According to a recent study by the International Society of Sports Nutrition (ISSN), the benefits of consuming caffeine as a pre-workout supplement included an increase in muscular strength and endurance. In fact, consuming caffeine comprises a host of other benefits as well which enhance your overall performance when exercising. I recommend checking out the full survey if you are interested in what exactly these benefits are. Other studies confirm that caffeine stimulates muscle hypertrophy. More precisely, supplementation with a combination of extended-release caffeine and ancient peat and apple extracts may enhance resistance training-induced skeletal muscle hypertrophy without adversely affecting blood chemistry. In simple terms, muscle hypertrophy is the process by which muscles grow and increase in size. What this means is that caffeine has a positive impact on muscle growth.

    While the study by ISSN notes that the benefits of caffeine in regard to muscle growth may be small, several other studies indicate that caffeine has other, more indirect effects on muscle growth. Another study had two groups of people, with one group consuming caffeine before a workout while the other was a placebo group. The study found that the group that consumed caffeine could perform more repetitions over three sets than the placebo group. While this doesn’t directly imply muscle growth, performing more repetitions will promote superior muscle growth over the long term.

    caffeine and muscle growth

    Moreover, the fact that caffeine keeps us alert and focused paves the way for another indirect benefit of caffeine on muscle growth. One study found that consuming caffeine prior to exercising improved cognitive ability and performance. While some may question the role of cognitive ability in muscle growth, increased focus and alertness during sets will mean we put in more effort into the form and quality of the exercise we are performing. Once again, this paves the way for superior muscle growth in the long run. Essentially, caffeine also contributes to the quality and quantity of your workout!

    Caffeine if implemented correctly can be used to get a more effective workout, which in turn can end up getting a higher level of hypertrophy.

    How To Consume Caffeine For Muscle Growth?

    As mentioned earlier, we should consume caffeine prior to working out. The exact timing of when to consume caffeine depends on how you are taking it. If you are taking in caffeine in the form of capsules, they should be consumed between 30 to 60 minutes before the start of your exercise. On the other hand, caffeinated chewing gums and gels can generally be consumed 10 minutes before exercise.

    How Much Caffeine To Consume?

    The amount of caffeine to consume always depends on your body weight; there is no cookie-cutter answer. It has been proven that doses of 3-6 mg/kg of your mass will be enough to experience the benefits of caffeine. Stick within this range, as higher doses don’t seem to be anymore effective. The minimum effective dosage is unclear but seems to be around 1.5 mg/kg. Be careful to take note of your daily caffeine consumption if you do decide to take caffeine as a pre-workout supplement. Most people underestimate the amount of caffeine in a cup of coffee. Consuming too much caffeine has a slew of negative effects, so be sure to monitor your caffeine intake. That morning cup of coffee and your Starbucks visits can really add up!

    Final Thoughts: Caffeine and Muscle Growth

    So, caffeine has been proven to positively affect muscle growth, both directly and indirectly, and can improve your physical performance. But should you use caffeine as a pre-workout supplement? Well, it depends. If you are looking for a “magic pill” that will help you gain instant muscle mass, then you should probably avoid caffeine. If you realize that caffeine has more long-term benefits to offer in terms of muscle growth and performance enhancement, then go for it!

    Once again, be mindful of your daily caffeine intake and make sure not to overdo it!

    Author Bio: Mellina Joseph is the co-founder and writer of Coffee Cracked. Mellina is passionate about coffee and is always exploring the nuances of the coffee world. She loves sharing in-depth guides and reviews which help people perfect their next cup of coffee over at CoffeeCracked.com.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Petar, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    8 practical ways to enrich your meals with protein

    8 reasons why the quality of food matters for your muscle strength

    Why is amaranth ideal for building muscles?

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 472
    • YouTube 99
    • Instagram
    RECENT POSTS
    January 22, 2023

    8 practical ways to enrich your meals with protein

    January 17, 2023

    The Benefits of Incorporating Boxing Into Your Workout Routine

    January 15, 2023

    Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities

    January 8, 2023

    Barbell vs. Dumbbell Shoulder Press For Shoulder Development

    December 31, 2022

    Comparison of squats and leg presses – which exercise to choose and why?

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2022 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?