Effects of Caffine on your Training

Most people know what caffine does to you, but considering what it does and how it works, should you include it as a part of your nutrition & supplementation program?  Does it help you train harder or does it just help you be alert?

So how's it work: Caffeine blocks adenosine which is a neurotransmitter that normally has a calming effect on the body. This causes adrenaline to be released which in turn raises your heart rate, tightens your muscles, dilates your pupils and the body releases extra glucose into your body for extra energy – giving you your boost!

Studies have shown that caffine taken about an hour before training will in fact improve your endurance and allow for the release of fatty acids as your energy source in preference over carbohydrates.  This allows for increased time for muscle exertion and better endurance. 
Note: if you're taking creatine, some studies show that caffine will effectively cancel out creatine's benefits.  I've seen studies and anecdotal evidence both ways, this is something you will want to play with and see what works best for you.