Arnold Schwarzenegger: "Caffeine is one of the best ways to increase exercise performance."

Arnold Schwarzenegger is one of bodybuilding's greatest legends. During his career he managed to win several professional titles including those of Mr. Olympia. However, along the way, he also had to face many opponents who threw sticks under his feet. Despite this, Arnold has managed to achieve most of his dreams in his life, something that only a handful of people manage to do.

In his recent newsletter, Schwarzenegger explained why caffeine is a "champion in performance-enhancing benefits." He added that taking caffeine can "make a noticeable difference" in performance regardless of the specific exercise.

"The timing and the amount determines your performance. To see how caffeine affects you, research recommends taking caffeine 30 to 60 minutes before a workout. As little as 100 mg (or just 1 cup of coffee) may be enough to reduce fatigue and improve concentration. If you want to maximize other performance benefits, the right amount depends on your body weight, with research recommending 3-6 mg/kg. However, for most people, about 200-300 mg (or 2 to 3 cups of coffee) will be enough for the ideal effect."