Caffeine: A practical guide to this natural stimulant

Caffeine is one of the world's most widely consumed stimulants, often associated with beverages such as coffee, tea and soft drinks. As a supplement, it is also prized in sport and fitness for its stimulating effects. Here's everything you need to know about caffeine: its effects, how it works and recommendations for getting the most out of it.

1. What is caffeine?

Caffeine is an alkaloid naturally present in over 60 plants, including coffee, tea, guarana and cocoa. It is a central nervous system stimulant that acts by blocking receptors for adenosine, a neurotransmitter responsible for feelings of fatigue.

2. The benefits of caffeine

• Enhanced sports performance: Helps delay muscular fatigue and improve endurance.
• Increased concentration and alertness: Caffeine improves responsiveness and the ability to stay alert.
• Weight loss support: By stimulating the metabolism, it promotes fat burning.

3. Dosage and use

The optimal dose depends on each individual, but common recommendations are :

• Light doses: 50-100 mg for a light boost.
• Moderate doses: 200-300 mg, often used before training.
• High doses: 400 mg, the recommended daily limit to avoid adverse effects.

4. Side effects and precautions

Side effects can include anxiety, insomnia, palpitations and stomach upset. As caffeine is a stimulant, it is advisable to avoid consuming it at the end of the day to avoid disrupting sleep.