While many athletes look to caffeine to enhance their performance and prolong their endurance during their workout routines, it can often have harmful effects. While caffeine can give you a high boost of energy, it gets your heart rate up and if you’re not careful could potentially lead to a heart attack or stroke. While caffeine should be used with caution, it can still be used responsibly to help aid your training program when used responsibly.

So how much caffeine is safe? Well, that all depends on your weight, for the average 180 lb person, 300-400 milligrams of caffeine is sufficient which is the equivalent to two regular sized cups of coffee. Caffeine can be consumed by coffee, tea, cocoa, energy drinks or simply by taking caffeine pills. Caffeine typically takes 30 to 60 minutes to start working and will last anywhere from four to six hours.

So be sure to consume at least an hour prior to your workout in order to gain maximum performance. Some people, especially if used for a long period of time, may grow accustom to the product and thus show less results over time. So, as with every other supplement, always be careful and keep close watch on your heart rate to ensure safety for ultimate results.

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