More women in the weight room than ever are exercising more than ever, which means that more women than ever take supplements. We think it's time! But there are certain supplements, such as pre-workouts, where the same rules and doses that apply to one athlete may not always be best for another.
That's why: recommended studies of caffeine dosage for sporting performance are usually based on body weight. The range that Douglas Kalman, Ph.D., RD, and co-founder of the International Society of Sports Nutrition, gives to Bodybuilding.com's Foundation of Fitness Nutrition is 3-6 milligrams per kilogram of body weight, provided that it is very a personal — and that 6 milligrams — is a serious dose that does not suit most people.
For a 55-pound (or 120-pound) woman, this is “I feel it, but not too much,” 165 milligrams of caffeine at the lower end, or “My eyes get out of my head” 330 milligrams at the high end. And this is very different from the 200-pound bodybuilder! However, many popular pre-workouts contain a fixed scoop with a volume of 300 milligrams or more per serving, no matter how large you are.
This is not necessarily a problem, but it is worth taking into account before you take a random scoop before and perhaps end up feeling that your heart is beating you out of your chest. Several companies on our list of the best women's workouts take into account that women-specific products with women's body size are taken into account when dosing.
“I always say, start small and then go from there to see how well your body tolerates it,” says Chrissie Kendall, Ph.D. in the episode of the podcast Bodybuilding.com "Everything about caffeine: what every tenant needs." Translation: Try a half scoop or, even less, popular pre-workouts to first assess your tolerance and then adjust subsequent doses.
As for the effectiveness of all the individual ingredients in the pre-workouts, this does not change just because you use one dressing room or another. Increased energy, strength, endurance, and reduced muscular soreness, which Jim Stoppani, Ph.D., creator of the Label for Size program, and others, say is that help improving caffeine training is also valid for women as for men. The same goes for common ingredients such as citrulline malate and beta alanine.
In one recent support vote, the study “2018”, published in the Journal of the International Society of Sports Nutrition, confirms the fact that preliminary workouts can “improve muscular endurance and anaerobic performance of the upper parts of the body [in women], improving the feeling of concentration after exercise of high intensity. "
Sounds familiar? Just find out which dose works for you and try it yourself.