It decreases perceived effort (makes exercise feel easier), makes you more resistant to fatigue, and especially with high-intensity stuff like sprinting and cycling, increases power output and the number of reps you can perform before failing, and last but not least, boosts strength and muscle endurance.
In short, caffeine makes for better workouts in just about every way, but you have to take enough. Some studies have shown performance benefits with dosages as low as 3 mg per kg of body weight, but 5 to 6 mg per kg is more common and generally accepted as the “optimal” dose for maximizing benefits while also mitigating unwanted side effects.
To put those numbers in perspective, 6 mg per kg would be about 300 mg for a 120-pound woman (~3 cups of coffee) and 500 mg (~5 cups) for a 180-pound man. That’s much more than most people ingest before training, which is usually closer to 100 to 200 mg.
If you’re new to caffeine, I’d recommend starting at the lower dosage of 3 mg/kg to assess tolerance and move up to higher dosages if you don’t experience any serious side effects.
You should also know that research shows that the higher your caffeine tolerance, the less it will enhance your performance (and your body begins to develop a tolerance almost immediately). Therefore, if you want to get the most training benefit from caffeine, I’d recommend that you use it just a few days per week before your most difficult workouts.
In terms of how to get your pre-workout caffeine, it’s up to you, but I personally don’t like coffee and energy drinks because of the amount of liquid that you have to drink. That’s why I use my pre-workout supplement Pulse instead, which contains 350 mg of caffeine per serving as well as five other natural, non-stimulator ingredients that can enhance your performance including citrulline malate, beta-alanine, betaine, and ornithine.
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Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK, Canada, Belgium, Denmark, Germany, Netherlands, Spain, Puerto Rico, or Guam, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
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