Caffeine is one of the most widely used chemicals today, and whether you consume it in a coffee, an energy drink, or even a shot of vodka, it does far more than just give a quick jolt. Caffeine is a fairly powerful stimulant, which means that while waking you up, it also accelerates numerous other physiological functions, and takes a toll on the body, the impact of which may be counterproductive to a good exercise regimen.

The following is a list of the undesirable effects of caffeine prior to exercise:

• Increase in heart rate, respiration, blood pressure
• Dehydration of all organs (due to caffeine’s diuretic properties)- can lead to headaches/ dizziness and muscle cramps/ increased urination/ nausea
• Increase in cortisol- a hormone that in excess causes muscle breakdown and fat storage (in abdominal areas in men and glutes/ thighs in women)
• vascular constriction and depleted muscle creatine- resulting in decreased blood flow to the muscles/ less of a pump when lifting weights

Despite these numerous side effects, many people still opt for their coffee due to the benefits as they see them:

• Temporary increase in energy and alertness
• Boost to the metabolism- a higher metabolic rate results in more calories burned per minute
• Decrease in appetite for up to a few hours after consuming caffeine
• Temporary increase in strength and reduces pain during exercise- it alters the perception of effort/ masks fatigue (makes you think youre stronger)

Although the effects of caffeine may seem to be a bit contradictory, the decision remains on you. For some people who want only to lose weight it may be a useful tool, whereas those focused on gaining mass and muscle development may find their progress hindered. Whatever your goals may be, the key is this; everything in moderation. 100 mg of caffeine is not going to hurt most people (a standard cup of coffee has between 60 and 100),but it should not be overdone(be careful if you are sensitive or unused to caffeine). It is equally necessary to take time off every now and then to let your receptors adjust, or you may find the effects lessened as your body builds a tolerance. Just stick to a coffee when you need it, and try not to make a habit of it.

It is important to note that caffeine is most effective taken alone. Since insulin blunts the effects, the presence of any carbohydrates will make it significantly less effective at raising your metabolic rate, and therefore burning more calories. Keep in mind that many Energy Drinks and Coffees are packed full of sugars and creams, meaning that whatever benefit you may gain from the caffeine is more than made up for by all the excess calories. (One small Frappucino comes in at about 200 calories and 40 grams of sugar, roughly an extra one to two hours of cardio to burn off, depending on the intensity. Comparably, a 16 oz Rockstar has about 60 grams of sugar.)

For this reason, on those occasions when you do find caffeine to be necessary, you should strive to drink coffee black, or near to it (a packet of splenda and a drop of milk and cinnamon is a personal preference), and buy the sugar free energy drinks whenever possible.