Caffeine and pre-workout -
Until recently, I knew very little about pre-workout other than the irony alert groundbreaking fact that you drink them pre-workout. population enjoys coffee.
So many blends and flavors; so many methods to prepare it; so many ways to drink it. And best of all, when enjoyed in moderation with the exception of pregnant women and those with gastrointestinal sensitives to coffee drinking coffee is a largely risk-free activity, and even has associated health benefits including a correlation with lower risks of cancer, and neurological, metabolic and liver conditions.
More pertinent to our agenda here, coffee notably has sports performance benefits. Caffeine acts on our central nervous system to give us a boost of energy via binding with adenosine receptors , and thus preventing the usual drowsy-inducing feelings of adenosine from acting on our bodies.
And contrary to some folklore, coffee does not stunt growth , and in fact, doing more reps because of the added amp from coffee can help you make muscular gains.
Many of the top brands use third-party testing to ensure formulations are safe and effective. Like coffee, your pre-workout drink will often contain caffeine, and quite a substantial amount of caffeine compared to the average cup of coffee, at that.
However, caffeine content is where the similarities between coffee and pre-workout both begin and end: Pre-workout has other ingredients that go above and beyond the energy boost caffeine supplies.
So you're able to push out one or two more reps in your set. Think about it: Does physically exerting yourself after chugging two cups of black coffee sound appealing? Probably not, considering that for many of us, the acids in coffee steer you toward the bathroom , rather than the gym.
Compare that to pre-workout: The typical pre-workout capsule has the caffeine equivalent of two cups of coffee. Side note: BCAAs alone cannot build muscle , you need a complete amino acid profile, which can be found in the best protein supplements. The main drawback for pre-workout versus coffee is the potential for negative side effects, since pre-workout does boast so many additional ingredients.
Always consult a physician before incorporating pre-workout supplements into your diet, especially if you experience food sensitivities. Coffee typically affects you for four to five hours. The caffeine content in pre-workout is considerably more compared to one cup of coffee.
Pre-workout typically has to milligrams of caffeine, while a cup of coffee has 80 to milligrams of caffeine. Women who supplement with pre-workout should, in particular, pay attention to caffeine content, since your recommended upper limit is based on body weight.
It has been shown to increase high intensity exercise capacity and lean body mass gains from exercise 7. The most common side effect associated with creatine is weight gain, which may be due to water retention.
While there are anecdotal reports of other side effects — including digestive issues, dehydration, and muscle cramps — these have not been observed in clinical studies 7. Despite these side effects, creatine has been shown to be exceptionally safe 7 , 8.
Creatine is typically dosed with a loading phase of 5 g, four times per day for 5—7 days, followed by a 3—5-g daily maintenance dose. However, higher doses may be recommended in some cases 7. This method provides rapid benefits — but has a higher potential to cause some anecdotal side effects, like digestive issues and bloating 7.
Alternatively, you can take a single daily dose of 3 g for 28 days. However, this option would increase muscle creatine content more gradually, meaning it will take longer to experience benefits for exercise performance 7.
Notably, it may be difficult to avoid moderate weight gain while taking creatine. This is mainly due to increased water retention in your muscles 7. The easiest way to avoid mild side effects from creatine is to take smaller daily doses instead of doing a loading phase.
Two additional ingredients in many pre-workout supplements are beta alanine and niacin vitamin B3. Beta alanine is an amino acid that reduces acidity in your muscles during exercise, which may help you sustain your workout for slightly longer.
Dosed at 4—6 g per day, it has been shown to increase exercise performance and reduce fatigue in high intensity exercises lasting 1—4 minutes 9 , Yet, this ingredient may cause paresthesia, a tingling sensation in your hands and feet. Another ingredient with mild downsides is niacin , which is included in many pre-workout supplements for its skin-flushing effects.
In high doses of mg or more, it can trigger a blood rush to the surface of your skin, resulting in red patches Furthermore, one study even found that taking 1, mg of niacin before an aerobic workoiut actually impaired exercise performance The most effective method to reduce the tingling associated with beta alanine is to divide the lower daily dose into separate doses of around 1.
Alternatively, you can buy sustained-release formulas that prevent this side effect 9. Meanwhile, keeping your dose of niacin to less than mg, avoiding hot showers immediately after taking niacin, or taking aspirin or ibuprofen before supplementation might also help prevent niacin flush 15 , Alternatively, you can purchase niacin-free products by checking the ingredients on the label.
Beta alanine and niacin are two common ingredients in pre-workout formulas that may cause tingling and skin flushing, respectively. You can prevent these side effects by dividing or reducing your doses or selecting products without these compounds. These include sodium bicarbonate, magnesium , and caffeine.
Sodium bicarbonate may cause problems when consumed at doses higher than 0. However, most pre-workout supplements do not contain this much Magnesium, on the other hand, may have laxative effects — especially in the form of magnesium citrate.
Thus, taking too much may cause diarrhea Interestingly, using too little water when mixing pre-workout supplements may likewise upset your digestion. Too concentrated a liquid could lead to diarrhea Mixing your pre-workout supplement with 8—12 oz — mL of water can minimize side effects.
Several ingredients in pre-workout supplements may trigger digestive issues in some people. Mixing them with enough water can alleviate these effects. Citrulline , which is added to some pre-workout supplements, is meant to increase blood flow to your muscles during exercise, resulting in enhanced muscle building.
This amino acid works by boosting nitric oxide levels in your blood The recommended dose for citrulline malate, a common form of this ingredient, is 6—8 g — though many pre-workout supplements offer smaller amounts and may not provide the potential benefits Sipping on coffee pre-workout could make exercising feel easier and speed up recovery, experts say.
Find out how to add the caffeinated drink into your routine to score those perks. When it comes to multifunctional beverages, coffee easily reigns supreme.
You gulp down a cup for a much-needed energy boost on a slow morning at the office. You sip on a mug when you're feeling a bit backed up in hopes of having a successful experience on the porcelain throne.
And you may even mix it with alcohol to get through an awkward first date. And as it turns out, you may want to drink coffee before a workout, too. Here, two registered dietitians break down how fueling up with a cup of coffee could improve your sweat sesh and share tips on how to mix pre-workout coffees into your routine.
Though coffee contains a variety of bioactive compounds, the drink's pre-workout benefits are largely thanks to its caffeine content, says Abby Chan, M. ICYDK, caffeine is a naturally occurring substance that stimulates your central nervous system, increasing the rate that messages travel from your brain to your body, says Chan.
Since caffeine stimulates the central nervous system, making you feel more alert and energized, drinking coffee before a workout could influence your rating of perceived exertion RPE , says Allison Knott, M.
Sipping on a cup of coffee before a workout could also help you pull off an impressive sweat sesh. Systematic reviews have suggested caffeine has a performance-enhancing effect during power-based sports, resistance exercise, and endurance sports, according to research published in Sports Medicine.
More specifically, consuming caffeine ahead of a workout has been found to improve strength and power. And in a study of runners , those who drink coffee ahead of a 1,meter run completed the event faster than those who drank decaf. Aside from helping you power through your sweat sesh, drinking coffee before your workout could help speed up your recovery afterward, says Chan.
After about 15 minutes of exercise, the level of glucose in your blood begins to drop, and your body will typically resort to glycogen the stored form of glucose in your liver and muscles for energy, she explains. That said, "there's some thought that caffeine can mobilize free fatty acids, which your body can then utilize for energy, to spare glycogen," says Chan.
Even though caffeine may help you get one step ahead in the recovery process, you still shouldn't skip your post-workout meal. To properly recover after a brutal sweat session, you'll need to replenish those glycogen stores by consuming carbohydrates and to provide your muscle tissue with protein, which aids in the repair process, according to information published in the Journal of Sports Medicine.
To score caffeine's performance-boosting benefits, you'll need to consume just 3 to 6 milligrams of caffeine per kilogram of bodyweight roughly 60 minutes before you start exercising, according to guidelines from the International Society of Sports Nutrition.
In a single 8-ounce cup of coffee, you'll nab 80 to milligrams of that energizing stimulant, according to the U. Food and Drug Administration FDA.
Pre pre-wokrout supplements are pre-sorkout chosen to boost performance, Caffeine and pre-workout energy levels, and pre-wokout you push limits Clean eating menu indulging Fat blocker for maintaining weight high-intensity training routines. Essentially, they contain a mixture of several ingredients, tried Caffene tested for their effectiveness in helping you reach your peak performance. Many people experience several short to long-term side effects after consuming pre workout drinks. While the cause can be many, one ingredient widely attributed as the culprit is caffeine, a central nervous system stimulant found readily in coffee and tea. As per the FDAa healthy adult can consume milligrams daily without experiencing dangerous side effects.Caffeine and pre-workout -
However, subjects were instructed to avoid performing any type of strenuous physical activity for 24 h prior to each trial. All subjects underwent an initial familiarization trial, which included instructions on how to complete a 24 h food log, standardized dynamic warm-up, and completion of the performance testing protocol structured in the following order: MBP, VJ, 1-RM, and WAnT.
Subjects underwent a baseline trial during their second visit to the laboratory in which they submitted a completed hour food log, which was used to replicate caloric and macronutrient intake for the 24 h prior to future trials. Subjects then completed baseline assessments for height, weight, and blood pressure and were guided through a standardized dynamic warm-up followed by completion of the aforementioned performance testing protocol.
On the third visit, subjects were randomly provided with either the SUP or the PL. On the fourth visit, subjects were provided with the opposite treatment.
During both the third and fourth visits to the laboratory, subjects were instructed to sit in a rested state for 20 min following ingestion of either the SUP or PL. The timing of the ingestion of the pre-workout dietary supplement mimicked the protocol utilized by Spradley and colleagues [ 14 ].
Following the rest period, subjects were directed to a 5-minute dynamic warm-up station in preparation for physical activity. Subjects were then assessed on upper and lower body power while performing a MBP and VJ, respectively.
Following the upper and lower body power assessments, subjects performed a 1-RM strength assessment, which was followed by an anaerobic power test utilizing the WAnT. Each performance assessment was separated by a 3-minute rest period.
Two study staff members were present during testing to ensure proper safety, documentation of the assessment, and execution of the protocol. Figure 1 provides an overview of sessions three and four, which were the supplement treatment sessions.
Study protocol. SUP supplement, PL placebo, MBP medicine ball put, VJ vertical jump, 1-RM bench press, WAnT Wingate Anaerobic Power Test, RBT rest between trials.
The medicine ball put is a commonly used field test used to measure upper body explosive power specific to functional movements such as basketball passes and the rapid punching of combat athletes. All medicine ball put tests during this investigation were conducted using the protocol set forth by Clemons and colleagues [ 20 ].
A 45° incline bench, 9 kg medicine ball, measuring tape, and chalk were used to administer and record test results. Following a specified upper body warm-up, subjects sat comfortably on the incline bench with feet flat on the floor and medicine ball grasped on each side and placed against the chest.
The subject then attempted to propel the medicine ball at a 45° trajectory for maximal distance. Each subject was permitted three medicine ball put attempts with a 2 min rest in-between each attempt.
A study staff member recorded each attempt to the nearest centimeter by measuring the closest chalk mark in the direction of the bench.
The vertical jump assessment is a lower body explosive power test that compares favorably to isokinetic testing as a measurement of knee extension power [ 21 ]. A jump and reach test device Vertec, Sports Imports, Hilliard, OH was used to measure how high each subject jumped and reached to touch an overhead swivel vane.
Subjects began in a standing position with an upright posture and feet shoulder width apart, then progressed into a semi-squat position while concurrently swinging arms backwards in preparation for the jump.
The highest displaced vane determined the maximum jump height. Each subject was permitted three vertical jump attempts with a 2 min rest in-between each attempt. All 1-RM bench press strength testing was conducted using the protocol developed for this current study. Each subject performed a warm-up set using a standard barbell for a total of 12 repetitions.
A rest period of 2 min was provided between each set. Testing occurred in the standard supine position with 5 points of contact on the bench. The subject lowered an Olympic barbell under control to mid-chest level and then pressed the weighted barbell until elbows were fully extended for a successful lift.
To measure anaerobic power performance, subjects performed a Wingate anaerobic cycle test Monark E, Vansbro, Sweden. Subjects performed a warm-up, which consisted of pedaling at approximately 60 rpm for 2 min interspersed with an all-out 2-second sprint at the end of the first minute.
At the end of the second minute, subjects performed another all-out sprint lasting 30 s in duration against a constant force relative to individual body weight 7. Subjects were instructed to remain seated throughout the entire second sprint. Upon completion of the WAnT, subjects were instructed to perform a 2-minute cool down.
Values for peak power, mean power, minimum power and fatigue index were measured and recorded during the 30 s testing period.
Peak power was defined as the highest mechanical power output recorded during the test. Mean power was defined as the average mechanical power output recorded during the test.
Minimum power was defined as the lowest mechanical power output recorded during the test. Fatigue index was calculated by dividing the difference between the highest mechanical power output and the lowest mechanical power output by the highest mechanical power output, and then multiplying by to determine a percentage.
During the third and fourth trials, subjects ingested either the supplement or a placebo powder mixed with 10 ounces of water. Figure 2 lists the ingredients contained in this pre-workout dietary supplement.
The placebo consisted of flavored maltodextrin, which was designed to appear and taste similar to the actual supplement.
Subjects were permitted cold water ad libitum throughout each trial. Data analyses were performed using the computer software program SPSS version Descriptive characteristics of the sample were analyzed. All performance data were analyzed using a 1-factor [1x3] within-subjects repeated measures analysis of variance RM ANOVA.
Post-hoc tests were analyzed via paired samples t-tests. The alpha criterion was set at a p-value less than 0.
All assumptions were met and the data normally distributed. WAnT anaerobic peak power in watts. Data are presented as mean ± standard deviations.
WAnT anaerobic mean power in watts. This investigation examined the effects of a commercially available pre-workout supplement on measures of anaerobic power, upper and lower body explosive power, and upper body strength in a recreationally active population.
The results of this study indicate that consumption of this pre-workout dietary supplement can significantly improve both anaerobic peak power and anaerobic mean power in comparison to a placebo treatment. Supplement ingestion did not reveal any significant ergogenic benefit for upper and lower body explosive power or upper body strength.
Therefore, it is possible that the recommended caffeine dosage provided to subjects in this study may not have been large enough to facilitate a potential stimulatory effect on explosive power or upper body strength.
Beta-alanine supplementation increases the concentration of muscle carnosine, which acts as an intracellular buffer allowing for improved performance during high intensity exercise lasting 1—4 minutes, when acidosis is highest [ 24 ]. While beet extract and dimethylglycine HCL are both theorized to improve mitochondrial efficiency, recent research demonstrated no significant differences between supplement and placebo groups when measuring the effect of beet extract [ 25 ] and dimethylglycine HCL on anaerobic power [ 26 ].
Tyrosine is a nonessential amino acid that is essential for the production of catecholamine neurotransmitters, including dopamine, epinephrine, and norepinephrine. While recent research has reported that pre-exercise tyrosine supplementation improves cognitive function during soccer specific exercise in a warm environment, there is little evidence for tyrosine improving anaerobic power or acting more globally as an ergogenic aid [ 1 , 27 ].
Arginine-nitrate is thought to mediate a tolerance build-up for nitrate, thus allowing for continual vasodilation of the blood vessels. Research conducted by Olek and colleagues [ 28 ] demonstrated that 2 g of arginine did not improve anaerobic power as measured during the Wingate Anaerobic Cycle Test.
While the evidence is limited regarding the influence of BCAAs on anaerobic performance, Fukuda et al. Both beta-alanine and creatine are active ingredients in the pre-workout dietary supplement used in this study, which have been shown to independently improve high intensity performance following long-term usage.
However, manufacturers of both creatine and beta-alanine often recommend several weeks of loading to enhance exercise performance. Notably, this study did not include a loading phase, and utilized a design that measured only acute ingestion of the caffeine-containing pre-workout dietary supplement.
Choline-bitartrate is a chemical compound, which is thought to augment acetylcholine neurotransmission, thus enhancing muscle fiber recruitment.
Huperzine A is a chemical compound that has been shown to inhibit activity of acetylcholinesterase, an enzyme that breaks down acetylcholine [ 30 ]. Therefore, some could theorize that the combination of choline-bitartrate and huperzine A may optimize acetylcholine release and improve muscle fiber recruitment.
While evidence suggests that choline depletion during exercise may limit performance due to the inability to delay fatigue, research conducted by Spector et al. Glucuronolactone is a natural compound, which is believed to increase endurance capacity [ 33 , 34 ].
While evidence is lacking relative to its impact on anaerobic exercise performance, Forbes et al. Caffeine is a mild nervous system stimulant with effects similar to amphetamines, only much weaker [ 36 ]. Caffeine, the principal active ingredient in the pre-workout dietary supplement used in this investigation has been shown to enhance aerobic endurance performance through augmenting fat oxidation, thus preserving muscle glycogen content and increasing time to exhaustion [ 11 ].
However, the relationship between caffeine and anaerobic performance remains equivocal. Reports of increases in anaerobic peak power following caffeine supplementation are believed to occur through increased motor unit firing rates, mobilization of calcium ions from the sarcoplasmic reticulum, and surges in nitric oxide concentrations [ 12 ].
In contrast, other studies have reported no differences when examining the effects of caffeine on anaerobic power [ 15 , 16 , 37 ]. Since the pre-workout dietary supplement used in this investigation is a proprietary blend i.
Therefore, it can be postulated that caffeine, the principle active ingredient in the pre-workout supplement used in this study, likely facilitated an ergogenic effect for anaerobic power performance, and when combined with various other ingredients may have had a synergistic effect, thus enhancing the ergogenic benefit and stimulatory potential.
Considerable attention has been paid to the use of pre-workout supplements purported to enhance exercise performance.
The results of this study indicate that acute ingestion of the commercially available pre-workout dietary supplement can significantly improve both anaerobic peak power and mean power in recreationally trained males. The ingestion of the pre-workout dietary supplement and the resulting significant increases in anaerobic power observed in this study came with no adverse side effects.
In contrast, the pre-workout supplement did not improve upper body power, lower body power, or maximal bench press strength. Given the scarcity of research on pre-workout supplements, more research is warranted to gain a better understanding of their effects on anaerobic modes of exercise.
Hoffman JR, Faigenbaum AD, Ratamess NA, Ross R, Kang J, Tenenbaum G. Nutritional Supplementation and Anabolic Steroid Use in Adolescents. Med Sci Sports Exerc. Article CAS PubMed Google Scholar. Froiland K, Koszewski W, Hingst J, Kopecky L. Nutritional supplement use among college athletes and their sources of information.
Int J Sport Nutr Exerc Metab. PubMed Google Scholar. Hoffman JR, Kang J, Ratamess NA, Hoffman MW, Tranchina CP, Faigenbaum AD. Examination of a pre-exercise, high energy supplement on exercise performance.
J Int Soc Sports Nutr. Article PubMed PubMed Central Google Scholar. Sokmen B, Armstrong LE, Kraemer WJ, Casa DJ, Dias JC, Judelson DA, Maresh, CM. Caffeine use in sports: considerations for the athlete. J Strength Cond Res.
Article PubMed Google Scholar. Astorino TA, Roberson DW. Everyone knows that caffeine keeps you awake, but do you know how a concentrated caffeinated pre workout affect sleep?
While keeping you awake, the consumption of caffeine also activates epinephrine and norepinephrine. These hormones keep you energized while they stay in your system.
In general, the effects of caffeine last for up to hours. Almost invariably, pre workouts available in the Indian market contain high doses of concentrated caffeine. In moderation, caffeine is safe for your heart. However, the problem with supplements is that they contain a lot of caffeine, sometimes way more than the limit set by the U.
Department of Agriculture USDA , which is mg per day. Consuming high doses of caffeine from pre workout supplements leads to high blood pressure and hypertension, which in turn increases the chances of a heart attack.
Not only this, but it also causes heart palpitations and other heart rhythm problems, the severity of which varies from person to person.
While pre workout formulas are made to enhance your performance, some ingredients in pre workout can be actually hazardous to your health. Caffeine is one such ingredient that can cause serious health concerns when present in concentrated as well as high doses.
And these effects are not just short-term, they can also hamper your health in the longer run. Make better, healthier, and cleaner choices for your pre workout supplement! November 9, Wellversed Health. What does the FDA say about Caffeine Consumption? Does that Mean that we are Against Caffeine?
Caffeine Addictio n Caffeine is a stimulant that can improve alertness, boost metabolism, and improve overall mood. Caffeine Withdrawal Just like attempting to quit other drugs leads to a feeling of craving accompanied by other withdrawal symptoms, so is the case with caffeine.
Following are the symptoms that can be commonly seen- Fatigue Headache Irritability Anxiety Difficulty Concentrating Low Mood Tremors If you want to minimize the side effects stemming from quitting a caffeine-loaded pre workout, then the best way is to reduce the consumption gradually rather than suddenly quitting.
Jitters Experiencing jitters is the commonest side effect of using a pre workout supplement. Insomnia Everyone knows that caffeine keeps you awake, but do you know how a concentrated caffeinated pre workout affect sleep? Cardiovascular Issues Almost invariably, pre workouts available in the Indian market contain high doses of concentrated caffeine.
Dosed at 4—6 g per day, it has been shown to increase exercise performance and reduce fatigue in high intensity exercises lasting 1—4 minutes 9 , Yet, this ingredient may cause paresthesia, a tingling sensation in your hands and feet.
Another ingredient with mild downsides is niacin , which is included in many pre-workout supplements for its skin-flushing effects. In high doses of mg or more, it can trigger a blood rush to the surface of your skin, resulting in red patches Furthermore, one study even found that taking 1, mg of niacin before an aerobic workoiut actually impaired exercise performance The most effective method to reduce the tingling associated with beta alanine is to divide the lower daily dose into separate doses of around 1.
Alternatively, you can buy sustained-release formulas that prevent this side effect 9. Meanwhile, keeping your dose of niacin to less than mg, avoiding hot showers immediately after taking niacin, or taking aspirin or ibuprofen before supplementation might also help prevent niacin flush 15 , Alternatively, you can purchase niacin-free products by checking the ingredients on the label.
Beta alanine and niacin are two common ingredients in pre-workout formulas that may cause tingling and skin flushing, respectively.
You can prevent these side effects by dividing or reducing your doses or selecting products without these compounds. These include sodium bicarbonate, magnesium , and caffeine.
Sodium bicarbonate may cause problems when consumed at doses higher than 0. However, most pre-workout supplements do not contain this much Magnesium, on the other hand, may have laxative effects — especially in the form of magnesium citrate.
Thus, taking too much may cause diarrhea Interestingly, using too little water when mixing pre-workout supplements may likewise upset your digestion. Too concentrated a liquid could lead to diarrhea Mixing your pre-workout supplement with 8—12 oz — mL of water can minimize side effects.
Several ingredients in pre-workout supplements may trigger digestive issues in some people. Mixing them with enough water can alleviate these effects. Citrulline , which is added to some pre-workout supplements, is meant to increase blood flow to your muscles during exercise, resulting in enhanced muscle building.
This amino acid works by boosting nitric oxide levels in your blood The recommended dose for citrulline malate, a common form of this ingredient, is 6—8 g — though many pre-workout supplements offer smaller amounts and may not provide the potential benefits Keep in mind that this increase in blood flow affects your brain as well as your muscles.
The most effective way to reduce headaches from citrulline is to decrease your dosage. If you find that you still struggle with headaches, you may want to find a pre-workout supplement without this ingredient. Citrulline, a common ingredient in pre-workout formulas, could theoretically cause headaches by increasing blood flow in your body.
Decreasing your dosage may minimize this effect. Testing companies included ConsumerLab. com, U. Pharmacopeia USP , and NSF International.
You may also want to avoid proprietary blends, as these conceal the specific amounts of each ingredient used. Pre-workout formulas are popular in the fitness community due to their effects on energy levels and exercise performance.
However, you may experience side effects, including headaches, skin conditions, tingling, and stomach upset. You can minimize many of these side effects by decreasing your dosage or avoiding supplements with particular ingredients.
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Caffeine and pre-workout break down the pros and cons of a Body fat percentage scale cup of joe. Can You Pre-workiut Coffee Cwffeine a Workout? Benefits of Drinking Coffee Before Your Workout Arrow. How Much Coffee Should You Drink Before Exercise? When to Drink Pre-Workout Coffee Arrow. Potential Risks of Caffeine Before a Workout Arrow. The Takeaway Arrow. Journal of the International Caffeine and pre-workout of Well-rounded weight management Nutrition volume 13Article number: 29 Cite this article. Metrics details. Pre-workkut Caffeine and pre-workout pre-workout dietary supplements by Czffeine recreational and competitive athletes has increased dramatically in prr-workout years. The purpose of this study was to Fat blocker for maintaining weight Cafffeine acute Natural metabolic rate boosters of a caffeine-containing pre-workout dietary supplement on various measures of performance including anaerobic power, upper and lower body power, and upper body strength in recreationally trained males. Each subject underwent an initial familiarization session on week one followed by baseline BA performance testing on week two. Performance testing included a medicine ball put MBP to determine upper body explosive power, vertical jump test VJ to determine lower body explosive power, one-rep maximum bench press 1-RM for determining upper body strength, and a Wingate Anaerobic Power Test WAnT to determine measures of anaerobic power.
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