Can caffeine actually help you get a better workout? I think it depends who’s asking. For some it may, for others it may put you in the port-a-john or shaking like a leaf. As with a lot of my recommendations: Don’t try anything new on race day! Here is a quick look at caffeine.

Ounce for ounce espresso is two times as strong as coffee, at 35 milligrams versus 18 milligrams of caffeine per ounce. But most of us drink less espresso than a cup of coffee, so by drinking a 12-ounce cup of coffee we would be getting in more than 200 milligrams of caffeine compared with 35 milligrams in an ounce (one shot) of espresso.

There have been some studies showing that caffeine can actually act as an ergogenic aid for athletes, leading them to a stronger workout. Caffeine acts as a central nervous system stimulant. It can help you stay alert and increase your mental focus, all while decreasing your perception of effort while working out. These could all be benefits if you are trying to get in a good solid workout.

Some strength athletes use caffeine for the purpose of activating muscle fibers, which would allow the athlete to lift more weight thus building muscle. Caffeine is often marketed as a fat burner but there is no significant evidence to support caffeine alone will aid in weight loss. While caffeine alone is legal at certain levels, the NCAA disqualifies athletes if their urinary caffeine level exceeds a certain amount.

Caffeine is considered safe for most adults, but it does have adverse effects. Heart rate increases, blood pressure increases, gastrointestinal distress can occur and there is a potential for insomnia. Overall, caffeine does not seem to cause dehydration or electrolyte imbalances.

As in life, moderation holds true for caffeine as well. Bottoms up!

Melissa Gerharter MS, RD is co-owner of Joust Strength and Fitness of Ann Arbor, joustfitness.com. She is also a personal trainer and an adjunct lecturer at Eastern Michigan University. She can be reached at Melissa@joustfitness.com