Is it dehydrating?

Does it stunt recovery?

Is more always better?

Let’s look at what caffeine actually does in the body, where it can help, where it can hurt, and how to use it wisely.

How does caffeine work?

Adenosine is a molecule that naturally builds up in our brain throughout the day. As adenosine levels rise, we begin feeling increasingly tired and eventually develop the drive to sleep. Caffeine has a similar shape to the adenosine molecule, allowing it to fit into the adenosine receptor sites. When we consume caffeine, it binds to those adenosine receptors and prevents adenosine from attaching. As a result, the brain receives less of the “you’re getting tired” signal, helping us feel more alert.

By blocking adenosine receptors, caffeine can indirectly influence several neurotransmitters and hormones including dopamine, epinephrine (adrenaline), norepinephrine, and cortisol, contributing to the alert feeling many of us associate with caffeine.

If caffeine blocks a molecule that builds up throughout our day, why do we drink it in the morning? We primarily drink caffeine in the morning because it helps us feel more alert while our body transitions from sleep into wakefulness. Some sources advocate for waiting even 90 minutes after waking up before taking your first caffeine.[1][2]

Caffeine also has a “half-life” which describes how long it takes for our body to break down the molecule. This half-life can be affected by outside factors that either shorten or lengthen how long caffeine stays in our system.[3][4]  For example, smoking has been linked to cutting the half-life in half, while pregnancy has been linked to extending the half-life by 25% or more. Half-life describes the amount of time for our body to metabolize half of the amount we took. So even after the arousal effects have worn off, our bodies will still be metabolizing what we consumed. The half life ranges from 3-7 hours within individuals. And yes—even if you’re someone who says, “I can drink coffee and fall asleep just fine,” your body still has to metabolize that caffeine.

Caffeine Dosages and Recommendations

For most healthy adults, 400mg of caffeine is considered safe according to the FDA[5] and Mayo Clinic[6]. It is important to note that each of us vary in our own sensitivity to caffeine, so 100mg may feel very different from person to person. Below is a table with approximations of caffeine based on the beverage.

Benefits of Caffeine use

Being in the fitness space, we are exposed to caffeine at higher levels through energy drinks and pre-workouts — more so than our regular coffee shop visitor who grabs a cold brew.

Most of us have experienced this firsthand: caffeine can make us feel more alert, focused, and ready to tackle the task in front of us.

Perceived energy output and exercise performance is another reported key benefit.[7] Research has shown caffeine can improve endurance, increase power output, and support harder sprint efforts. It may also reduce our perception of fatigue, allowing us to maintain higher levels of performance for longer.

Mood and motivation are another pillar of what have been reported as a benefit of taking caffeine. Many caffeine users describe feeling more motivated to start difficult tasks, more focused while working,[8] and in some cases even experiencing modest improvements in mood.

Benefits of not taking Caffeine

One benefit I’ve heard from people who do not use caffeine—and one that many former caffeine users describe—is becoming more aware of your body’s natural energy patterns. We become better at recognizing when we’re genuinely rested and when we’re running on fumes. We may also become more aware of the habits, workloads, and stressors that are draining our energy.

From a fitness standpoint, stepping away from caffeine can sometimes give us a more honest picture of recovery. Are we actually ready to attack a PR today? Or are we using caffeine to push through fatigue that our body is trying to communicate?

People have reported better sleep quality as a result of not taking caffeine. Sleep is probably where we see the biggest difference. People who don’t use caffeine often report better awareness of their body’s natural sleep signals. At the same time, many caffeine users discover that consuming caffeine later in the day can make it harder to fall asleep or reduce overall sleep quality—even if they feel like they’re sleeping normally.

Drawbacks of Caffeine use

An important note here: Caffeine creates a dependence. Many users take caffeine to avoid the symptoms of withdrawal, versus taking caffeine to increase mental arousal for specific tasks. I learned this firsthand after going through caffeine withdrawal myself. What I initially thought was just a few rough days turned out to be a well-documented response to reducing caffeine intake after regular use.

Arguably the largest drawback for caffeine use is the effect on sleep.[9] You can’t out supplement poor sleep. Our body adapts to increased caffeine use, which can lead to higher usage – further affecting our natural sleep cycles.

With increased dosages (or in people who are more prone to these symptoms) people can develop jitters, restlessness, feelings of anxiety, or an elevated heart rate. These symptoms are more often short-term, but may nevertheless make us feel like a having a “bad” side-effect.

Conclusion

Like most tools, caffeine isn’t inherently good or bad.

Used intentionally, it can improve alertness, performance, and focus. Used carelessly, it can interfere with recovery, sleep, and our ability to recognize when we genuinely need rest.

The goal isn’t necessarily to take more caffeine—or to eliminate it entirely. The goal is understanding how it affects you so you can make informed decisions that support your health, recovery, and performance.

Sources

1. “Should you Delay Morning Caffeine”, Emelina Thomas, Oura –  08/2024
2. “What Delaying Your Morning Coffee by 90 Minutes Can Do For Your Energy”, Sarah Bence, VeryWell Health – 03/2026
3. Statland BE, Demas TJ. Serum caffeine half-lives. Healthy subjects vs. patients having alcoholic hepatic disease. Am J Clin Pathol. 1980 Mar;73(3):390-3.
4. Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine.
5. “Spilling the Beans: How Much Caffeine is Too Much?” – 08/2024
6. “Caffeine: How much is too much?”, Mayo Clinic – 02/2025
7. Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021).
8. Ribeiro JA, Sebastião AM. Caffeine and adenosine. J Alzheimers Dis. 2010
9. Reichert CF, Deboer T, Landolt HP. Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives. J Sleep Res. 2022 Aug

One of the biggest benefits of creatine supplementation is its ability to enhance strength and power output. When your muscles have more creatine available, they can produce energy more quickly during intense exercise. This often translates to lifting heavier weights, performing more total volume in workouts, and maintaining higher training intensity. In addition to performance benefits, creatine may also support faster recovery between workouts and help promote muscle growth by improving cellular hydration and increasing the body’s ability to perform high-quality training sessions.

For most people, the recommended dose of creatine is simple: 5 grams per day. While some individuals choose to do a short “loading phase,” it isn’t necessary to experience the benefits. Consistency is the key factor. Creatine works by gradually saturating your muscles over time, which means it must be taken daily to maintain optimal levels in the body. Skipping days can reduce muscle creatine stores and limit its effectiveness. Many people find it easiest to mix creatine into a post-workout shake or simply add it to water or another beverage as part of their daily routine.

Despite its popularity, creatine is surrounded by a number of myths. Some people believe it causes kidney damage, dehydration, or excessive water retention. However, decades of research have consistently shown that creatine is safe for healthy individuals when taken at recommended doses. In fact, creatine is widely considered the most researched supplement on the market, with hundreds of studies supporting both its safety and effectiveness. The small amount of water retention that can occur typically happens within the muscle cell itself, which can actually support performance and muscle growth rather than cause negative effects.

If you’re looking for a simple, affordable supplement that can help improve your strength, training performance, and muscle development, creatine is one of the best options available. When taken consistently at 5 grams per day, combined with proper training, nutrition, and hydration, it can be a powerful tool to support your fitness goals. As always, supplements work best when paired with a structured workout program and a balanced diet so stay consistent, train hard, and let the science-backed benefits of creatine help elevate your performance!

In 2018, he graduated from Carnegie Mellon University with a degree in Decision Science from the Dietrich College. Studying psychology and decision-making systems shaped how he approaches coaching today – combining intelligent programming with behavioral structure to help clients train consistently and with purpose.

A bicycle accident in 2022 reframed his perspective on fitness. The recovery process shifted his focus from chasing numbers to building resilience in spinal health, movement quality, mobility, and strength that carries beyond the gym into daily life.

Isaac trains year-round across strength, endurance, and mobility disciplines — cycling through Pittsburgh’s summers, practicing hot yoga, preparing for endurance races, and competing in HYROX-style events — maintaining a hybrid approach to performance that values both engine and durability.

He blends strength training, hybrid conditioning, and mobility work to help Union Fitness members build strong, adaptable bodies that perform well and last beyond the session.

Our annual Push/Pull competition is just around the corner! If you’re new to the gym or the area, this is a bench press and deadlift competition held right here in the gym. It’s your chance to test your strength, step onto the platform, and take home bragging rights and all the glory.

The sign-up fee is $25, and all proceeds will be donated directly to the Urban Impact Foundation here in the North Side of Pittsburgh.

What You Get

Your registration includes:

• Entry into the Push/Pull competition
• A custom Union Fitness Push/Pull t-shirt
• The opportunity to compete in a fun, supportive environment

Important: Be sure to register by the end of March so we have enough time to order and print all event shirts. We will order extras, but those sizes will be first come first serve. 

Let’s make 2026 our biggest turnout yet!

Why We Chose Urban Impact

We selected the Urban Impact Foundation as this year’s donation recipient because of the incredible work they do for children and youth in our community. Their programs use athletics as a vehicle to improve physical health, support mental well-being, and develop important life skills like teamwork and leadership.

For 30 years, Urban Impact has been serving the youth of Pittsburgh’s North Side. Their mission focuses on holistic community outreach, bringing transformative hope one person, one family, and one block at a time.

Luke Schriefer, Senior Director of Development and Marketing at Urban Impact Foundation, shared:

“The Athletics Department at Urban Impact provides year-round sports programming for children and youth on Pittsburgh’s North Side, using athletics as a platform to support the physical, social, and personal development of each student. Through leagues, teams, camps, and training opportunities in sports such as soccer, football, basketball, and baseball, the department creates safe, structured environments where young people can build skills, confidence, and strong character. Coaches and mentors focus on positive relationships, teamwork, discipline, and leadership, while also encouraging values such as respect, responsibility, and care for others. As a faith-based organization, Urban Impact seeks to model compassion, integrity, and service in all of its programs, while welcoming students from all backgrounds.”

How to Get Involved

Ready to step up and compete, or just want to support a great cause? Here’s how you can be part of it:

• Sign up by registering via this link
• Register before the end of March to secure your event t-shirt
• Invite a friend or training partner to join you
• Come out and support even if you’re not competing

Let’s Lift for a Purpose

This event is about more than just numbers on the bar. It’s about community, pushing yourself, and supporting a mission that’s making a real difference right here in our backyard.

Let’s show up strong, lift some weight, cheer each other on,  and make an impact together. 

The time has come again, registration is back open for our Northside #Powerful Program. For those who don’t know, we are currently halfway through our second occurrence of this killer program. What does the Northside #Powerful Program (NPP) include you may ask? Great question, the NPP includes 3 months of our 2x a week personal training unlimited package. This means you will receive 24, 1 on 1 training sessions and an unlimited gym and class membership for the duration of the 3 months! How much does this cost? That’s the kicker, all of this will be awarded to one person for FREE! I’m sure at this point you’re wondering how to apply and what the qualifications are, here it is. 

Eligibility:

• Live/work in the Northside
• Show commitment to self-growth
• Actively give back to the community (through volunteering, mentoring, caregiving, or contributing to local causes)

If you or someone you know meet these qualifications, apply now on our website, the application period is open until March 31st.

We had the pleasure of working with John and Rachael from the YaJagOff Podcast during our first trial of the NPP.  As small business owners with very hectic schedules, they were able to prioritize their health and wellness during this 3 month window. Both noted improvements to areas they were lacking before the program such as confidence in the public gym setting, knowledge of how to train properly and effectively, and the sense of clarity and productivity with a consistent program. If you’re curious to hear more about their experience check out their blog with the link below!

Union Fitness Aint No Jags

The renovation will only take a few days, though you may see some temporary class schedule adjustments during that time. Be sure to check out the classes tab on our website or UF app for the most up-to-date schedule.

Once the space reopens, UF Unlimited members can look forward to new classes on the schedule, while Fitness Center members will enjoy increased access to equipment outside of class times.

Thank you for your flexibility and continued support as we grow together. We’re excited for what’s ahead and can’t wait to welcome you into the refreshed space!

An athlete at heart, Raven grew up playing basketball, running track, and competing in cross-country, sparking a lifelong love for movement and performance. As an adult, she has continued to challenge herself through functional fitness competitions (CrossFit), marathons, shorter-distance races, and now amateur boxing. At 30, she’s still pushing her limits and leading by example.

Raven holds certifications through NASM and the National Association of Speed and Explosion (NASE), including a Level II Speed & Performance credential. With a strong background in strength training, mobility, and conditioning, her coaching focuses on proper movement, building confidence, and creating a performance-driven environment where everyone can succeed.

In addition to her coaching role, Raven serves as the Community Engagement Coordinator and is excited to bring people together through events, workshops, and shared training experiences. She looks forward to getting to know everyone, building meaningful connections, and helping create a strong, supportive community.

In 2025, our organizations deepened our partnership and commitment to health and wellness. Two of our Sunday long runs during the fall training season began from Union Fitness. This spring, we will be meeting for our Sunday long run at Union Fitness on January 18th, February 22nd and March 29th. Additionally, representatives from Fleet Feet Pittsburgh (including myself!) will be tabling at Union Fitness on Monday, January 26th. In addition to having information about our run club and training programs, we will be bringing our fit ID® to complete 3d foot scans on-site. The scan teaches us a lot about someone’s feet, the way that they move and helps us recommend the best shoes/insoles for someone’s needs.

Our running club members could not have been more enthusiastic about Union Fitness as a start and end point for a run. Along with easy access to great training routes, our runners
learned all about what Union Fitness has to offer.

From state-of-the-art equipment and facilities to group classes and personal training, Union Fitness does it all — right in the heart of our city.

That is why we begin our annual Holiday Lights Charity Run, sponsored by Union Fitness, from Nova Place. With the support of Union Fitness, last year’s event was our biggest event yet. Well over 300 of you took in Pittsburgh’s holiday lights displays while raising funds and collecting food donations for the Greater Pittsburgh Community Food Bank.

So why does our partnership work so well? In addition to our shared goals and genuine care for the Pittsburgh community, we both encourage everyone where they are. Any age. Any ability. Any experience level.

Fleet Feet is more than happy to recommend the best shoes and apparel for one’s needs and prepare you for your walking and running goals. That is why our long runs have pace groups that welcome walkers, but also those averaging 7:00 minutes per mile.

I notice this same approach every time that I visit Union Fitness. Every individual fitness journey is treated with the same respect. Everyone’s goals are legitimate. Everyone’s needs are met. It is why so many people return to Union Fitness for their wellness goals.

When thinking about our planned events and initiatives together, I am left with two thoughts. Or rather, two hopes:

• I hope anyone from the running community who is unfamiliar with Union Fitness takes the time to visit their space and learn more.
• I hope that any Union Fitness member who has never gone to a group run or has never been fitted for a pair of shoes feels welcome to attend a long run or stop by our table on January 26th.

Some partnerships just work. Ours definitely does. We are looking forward to another great year of partnering with Union Fitness!

About the Fleet Feet Running Club
The Fleet Feet Running Club’s mission is to foster a lifetime passion for running and walking by providing inspiration, motivation and expert know-how. We cater to all abilities, paces and levels of experience.

We currently run four days a week:

● Monday – Recovery Run: 6:30 PM from Bakery Square (3 miles)
● Wednesday – Track Club: 6:30 PM at the Schenley Park Oval (structured interval session)
● Thursday – East End Pub Run: 6:30 PM from Bakery Square (routes of 3 and 6 miles)
● Sunday – Long Runs: 7:30 AM from various locations, including Union Fitness (routes of 3,
6 and 10 miles)*

*Our long runs vary in length from January to April as we prepare athletes for the Pittsburgh Marathon Weekend of Events. This is to best periodize training so athletes are best prepared for race day.

All are welcome to join our Winter Warriors program! All participants receive an ASICS x FFRC branded tech shirt, ASICS backpack and $50 off an ASICS shoe.

About Fleet Feet Pittsburgh
Fleet Feet Pittsburgh is the go-to store in the Pittsburgh area for anyone who spends time on their feet. Whether you are running, walking or standing for long periods, everyone can benefit from being properly fitted. With our fit ID® scanner, we create a 3D scan of your feet and recommend the best shoes and insoles for your needs.

-Andrew Zentgraf: Fleet Feet Pittsburgh – Community Outreach Manager
About Andrew: In addition to leading Fleet Feet’s community outreach efforts, Andrew is a member of the Fleet Feet Running Club Racing Team and has over a decade of competitive running experience. He frequently races on the Pittsburgh circuit, twice winning the Pittsburgh 5k among other large races in the region. He has also competed internationally in Belgium, Germany and the Netherlands.

Abduction/Adduction Machine:

The abduction/adduction machine strengthens the inner and outer thigh muscles, which are essential for hip stability, balance, and overall lower-body function. These muscles support proper movement during walking, running, squatting, and changing direction, while also helping reduce the risk of injury to the hips, knees, and lower back. The machine provides a controlled and effective way for all fitness levels to target these often-overlooked muscles and build well-rounded strength.

Cable Lat Pulldown:

The cable lat pulldown machine is an essential piece of gym equipment for building upper-body strength, particularly in the back and lat muscles. It helps improve posture, supports shoulder stability, and enhances pulling strength used in everyday activities and compound lifts like pull-ups and rows. Because the machine allows for controlled movement and adjustable resistance, it’s accessible for beginners while still effective for advanced training, making it a versatile tool for developing balanced, functional upper-body strength.

Cable Seated Row:

The cable seated row machine is an important tool for strengthening the muscles of the upper and mid-back, including the lats, rhomboids, and rear shoulders. It promotes good posture by balancing pushing movements and helping counteract the effects of prolonged sitting and rounded shoulders. With its controlled range of motion and adjustable resistance, the seated row machine supports proper pulling mechanics, shoulder health, and overall functional upper-body strength for all fitness levels.

Hack Squat:

The hack squat machine is an effective lower-body strength tool that primarily targets the quadriceps while also engaging the glutes and hamstrings. It provides a stable, guided movement that allows lifters to safely load the legs with less strain on the lower back compared to free-weight squats. This makes it especially useful for building leg strength, improving squat mechanics, and accommodating a wide range of fitness levels while supporting proper form and joint safety.

Enjoy!

-Ashley

Starting January 19th 2026, we are kicking off the 2026 Strength Project here at Union Fitness!

What is the “Strength Project” you ask? Here are the details below:

• The Strength Project is a 12-week challenge for members who are looking to explore more of our classes. Entering this challenge will include your chance to win some awesome prizes.

• This 12-week challenge will begin on January 19th and will run until April 10th, 2026.

• During these 12 weeks, you will be tasked with taking at least 48 total classes here at UF
  • The stipulation is that you can take any of our Powerful classes, however we ask that you take at least – 48 total classes. Of these 48 total classes, 15 must be a mix of Core & Restore, Yoga, and/or Cardio Lab.
  • We ask you to please be sure to both sign up and sign into each of the classes that you take, so that we can keep track of who was present in each class and make sure to give you the credit that you deserve. If you don’t sign in, we cannot tell whether you were taking the class or not so you will not receive the credit!

• Everyone who completes the Strength Project will be given a Union Fitness Strength Project T-Shirt.

• Everyone who completes the Strength Project will also be entered to win one of three prizes:
  • 3 Free months of our UF Unlimited membership.
  • 1 Free month of our UF Unlimited membership.
  • $50 Gift Certificate.

• Starting now until January 19th, you can sign up for the Strength Project via QR code that will be posted around the gym. If you’re interested in signing up today, click here LINK 

• Bring a friend! If you have a non-member friend interested in joining us, they can buy into the strength project for $300. This will give them 3 months of unlimited classes. For each friend you bring you will get an additional entry to win our prizes.

• Fitness Center members may also sign up for a 1 time purchase of $150 to compete for a chance to win!

We are looking forward to tracking all your class progress over these 12 weeks and seeing how many of you are able to complete the challenge! Please be sure to sign up on MindBody and to let us know if you have any additional questions, comments, or concerns. Good luck and happy almost New Year!

UF Team