Using caffeine before exercise is a common practice in mass sports. It is taken in the form of traditional coffee and in the form of specialized additives. This practice has both supporters and opponents, taking caffeine before physical exertion has many contraindications. In order to choose the exact dosage, you need to familiarize yourself not only with the manufacturer's recommendations, but also with research data on this topic. A new study was conducted jointly by scientists from different countries.
Caffeine has certain properties – makes it more energetic and increases concentration, strengthens cognitive abilities. The latest study was conducted jointly by scientists from the UK, USA and Australia. In the course of the work, 300 studies on the effects of caffeine on physical and mental activity conducted earlier were analyzed, the total sample was 4800 people.
As for physical indicators, caffeine can increase productivity by 2-16%. The maximum productivity increase of up to 16% was achieved in those people who have an acute response to caffeine in everyday life. Especially noticeable increase in indicators after caffeine was in athletes of cyclic sports, for example, running and cycling. Good results were also demonstrated in strength training.
It does not matter in what form caffeine was received – in coffee or in specialized sports supplements.
How to take caffeine?
When you feel tired, it means your cells lack energy. During this period, adenosine is formed in all cells of the body – a substance whose synthesis indicates complete depletion of resources and severe fatigue. Receptors for the perception of adenosine are present on all cells of the body, therefore, with its production, all processes slow down in all cells. These receptors are called fatigue receptors.
With the accumulation of adenosine, the cells of the smooth muscle tissues that make up the internal organs, as well as the blood vessels, become weaker. The heart weakens its activity, since it is also a muscular organ. After taking caffeine, adenosine-sensitive receptors are blocked, so you stop feeling tired.
It is important to understand that coffee does not provide your body with energy, but only allows you to forget about fatigue for a while. According to the latest data, caffeine intake should take place 45-90 minutes before the start of physical activity. It is not necessary to drink coffee, the caffeine content in a cup of strong coffee is equivalent to 0.5 liters of cola or a bar of milk chocolate. The standards for safe use of caffeine are personal, it depends on the susceptibility to it and the state of health, but the maximum intake should not exceed 300 mg, approximately as much is contained in two cups of coffee. Exceeding the dosage leads to sleep disorders, increased anxiety, nausea and chronic pain in the head.
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