Does it ever seem like caffeine just doesn’t give the same boost it appears to give others? It might not be all in your head.
According to a recent analysis and review, your genes could determine how much caffeine boosts your exercise performance. Researchers investigated the relationship between caffeine, CYP1A2 genotype (a gene that affects caffeine metabolism) and workout performance.
The results revealed that individuals with a specific genotype – AA – experienced greater improvement in exercise performance with caffeine compared to those with a different genotype (AC or CC).
So what does this all mean? People with genes metabolizing caffeine at an intermediate or fast pace saw the most benefits. Meanwhile, the slow metabolizers saw little or no benefit, or — in some cases — they even saw a decrease in performance.
In general, research suggests that caffeine does wonders for performance. Hundreds of studies — including a thorough meta-analysis — suggest that caffeine boosts strength, muscular endurance, aerobic endurance, power, speed, and even jumping performance.
Despite the general effectiveness of caffeine, some people just won’t experience the same boost. If you want to test your genes, there are many methods (such as 23andme). It’s not necessary because people tend to see benefits from caffeine. However, if you’re on the fence about consuming caffeine or feel like it doesn’t do much for you, it’s possible that you don’t have the genes for it.
If you have a slow caffeine metabolism and want an extra kick for your workouts, you need to increase your caffeine intake (like an extra cup of coffee). And, if you have the slow caffeine gene, taking caffeine more in advance of your workout — at least 60 minutes prior — might help the jolt hit at the right time.
Remember, while caffeine can be effective, it’s not a magical solution for improving exercise performance. A good diet, proper hydration, sleep, and consistent training are still the most effective ways to achieve your fitness goals.
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