At 75 years old, Arnold Schwarzenegger has become an encyclopedia of bodybuilding and fitness knowledge. In a recent Daily Pump Newsletter, Schwarzenegger explained the pre-workout benefits of caffeine and how to use it effectively without reducing sleep quality.
As an actor, former politician, and one of the greatest bodybuilders of all time, Schwarzenegger maintains a jam-packed schedule. Last week, he appeared in Columbus, Ohio, for the 35th annual Arnold Classic, which was won by Samson Dauda. He also had the honor of handing out an Arnold Classic Lifetime Achievement Award to former four-time champion, Kenneth ‘Flex’ Wheeler.
In retirement, Schwarzenegger routinely offers training advice and healthy living tips. He recently shared three steps for building a ‘bulletproof’ workout for longevity. ‘The Austrian Oak’ has offered pointers on burning fat as well as ideal full body stretches designed to alleviate pain.
In addition, Schwarzenegger underlined the importance of consistency and encouraged his audience to develop a steady training routine. For his latest piece of advice, Schwarzenegger broke down some of the benefits of the commonly used stimulant, caffeine.
Arnold Schwarzenegger on Caffeine’s ‘Performance-Enhancing Benefits,’ Shares Rules for Practical and Effective Use
In his recent newsletter, Schwarzenegger explained why caffeine ‘is the champion of performance-enhancing’ benefits. He added that caffeine use can ‘make a noticeable difference’ in performance irrespective of the specific exercise.
Caffeine The Best Pre-Workout:
“The Best Pre-Workout If you don’t want to buy an expensive supplement but you want a competitive edge, there’s one ingredient that can likely make a noticeable difference, regardless of your activity of choice. A review of 21 studies found that caffeine is the champion of performance-enhancing benefits.
Many supplements claim to support your workouts, but few have the claims to back them up. In this extensive review, the researchers found that caffeine improved:
- Muscular endurance
- Muscular strength
- Anaerobic power
- Aerobic endurance
- Jumping performance
- The perception of fatigue
- Mood You’ll find caffeine in most pre-workout products, but a few cups of coffee or tea might deliver the same results at a fraction of the cost.”
Schwarzenegger specified that ‘most people’ will need 200-300 milligrams of caffeine to ‘boost their workouts.’
“The timing and amount will also determine your output. If you want to see how it works for you, the research suggests taking caffeine 30 to 60 minutes before your workout. To reduce fatigue and improve focus and mood, as little as 100 mg (or just 1 cup of coffee) can do the trick. If you want to maximize the other performance benefits, the right amount depends on your body weight, with the research suggesting 3-6 mg/kg boost your workouts. If you don’t like math, most people will need approximately 200-300 mg (or 2 to 3 cups of coffee) for the ideal effect.” Arnold Schwarzenegger shared in his recent Newsletter.
Schwarzenegger Shares ‘Caffeine Rules’ to Avoid Disturbing Sleep
According to Schwarzenegger, consuming caffeine nine hours before sleep is a good rule of thumb. He said for those training at night, it might be best to avoid caffeine altogether or take it much earlier in the day.
“The Caffeine Rules Yesterday we told you why caffeine is one of the best ways to pump up your workout performance. But caffeine can also harm your sleep — unless you know the tricks of the trade. A new review of 24 studies found that caffeine can reduce your total sleep time, efficiency, and make it harder for you to pass out. This might not seem shocking, but if you know how to time your caffeine then you can still have your energy and amazing sleep too.
Caffeine has a surprisingly long half-life. So even if you don’t feel a buzz, your body will still be processing the stimulant many hours later. The researchers found that if you don’t want your caffeine to harm your sleep, it’s best to cut off all single servings of caffeine (think a cup of coffee) at least 9 hours before you sleep. If you’re a fan of pre-workout (which is usually about 2 cups of coffee), you’ll want to make sure you have your drink of choice at least 13 hours before bed. If you train at night, your best bet is to go caffeine-free before your workout or take your caffeine much earlier in the day. It won’t give you the same boost, but the caffeine will still be in your system.”
Schwarzenegger isn’t the only high-profile actor fueling workouts with caffeine. Australia’s Chris Hemsworth supercharges his protein shakes with caffeine and recently shared his favorite caffeine-infused smoothie recipe, which he’s used to stay fit for a number of action movie roles, like Thor: Love and Thunder.
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Whether it’s training, diet, or pre-workout rituals, Schwarzenegger’s passion for fitness is still on full display decades following his last bodybuilding competition.