One of the most traditional and common medicinal substances in the world, it is almost impossible to find a person who has not used it in his life! A unique drug that not only increases alertness and concentration, but also has many other benefits, and most importantly, it has few side effects and is not legally prohibited. This drug is nothing but caffeine.
Statistics show that almost 90% of people receive some caffeine on a daily basis, although it is likely that you are also included in this statistic, you must drink a cup of tea, coffee or Nescafe in the morning, and that is enough to provide you with some caffeine. You probably do this two or three times during the day. In fact, caffeine is the most common and safest energy-generating substance available.
Mode of operation
Caffeine affects the central nervous system and blocks the action of adenosine, which normally sends signals to the body that you are tired. You may feel sleepy, but caffeine has many other effects on the body, most of which are positive.
From the point of view of health, caffeine brings fat reserves into the bloodstream for burning and providing energy, this substance strengthens the metabolism and causes the body to burn more fat reserves, caffeine causes the airways in the lungs to expand. As a result, it improves oxygen supply to the body during aerobic exercises, and it also increases mental concentration and helps you achieve better mind-muscle connection when you are fighting with weights.
Maybe these talks are contrary to what you usually hear about caffeine, but forget all of them! Most of the negative points you have heard about this amazing drug are outdated and have been proven invalid by recent scientific research. In the following, we are going to focus on the positive aspects of caffeine, especially those related to bodybuilders. There is a lot of evidence that caffeine The growth of the body is excellent
For example, it has been proven that caffeine is effective in increasing muscle strength. The research conducted at the University of Lincoln, Nebraska, investigated the effect of caffeine on the chest press. A caffeinated drink about an hour before training experienced an increase in muscle strength in performing one repetition with a maximum weight in the chest press movement.
In another study, the same researchers discovered that people who consumed caffeine were able to perform more repetitions with the same weight (80% of one repetition maximum) than when they did not receive caffeine, the study presented at the annual meeting of the American College of Sports Medicine reported. Cyclists who performed heavy sets of front-wheel machines before two hours of intense cycling and consumed caffeine at the same time did not decrease their leg power during cycling, unlike what was seen in the case of not consuming caffeine.
This magical substance not only makes you train harder, but also helps you train longer. In the body, caffeine competes with a substance called adenosine to bind to receptors and prevents it from binding to cells. It tricks you into feeling more energetic. In fact, caffeine increases your energy by simultaneously increasing the release of fat from its reserves to provide fuel, which causes the body’s fat reserves to decrease and the muscles to burn more fat instead of muscle glycogen. It lasts longer and allows you to train longer. These two reasons could explain why the cyclists under the test presented in the Journal of Science and Medicine in Sports were able to do better after eating a combination of 45 grams of carbohydrates and 100 milligrams of caffeine compared to when they used only 45 grams of carbohydrates without caffeine. They performed noticeably better.
There’s also plenty of evidence that caffeine can reduce exercise-induced soreness both while you’re at the gym (allowing you to train longer) and after you’ve gone home by speeding recovery.
In another study presented at the annual meeting of the American College of Sports Medicine in 2007, scientists from the University of Alabama gave test subjects aspirin and an inert substance at different times and asked them to perform front leg machine and barbell front leg movements. They discovered that people who had consumed caffeine were able to perform more repetitions in both movements and felt less pain than people who had received aspirin or a dummy substance. In a slightly older study, similar results were recorded. found that people who had received caffeine and pedaled at a moderate intensity for 30 minutes experienced less pain in their legs than those who had not received caffeine.
When you consume caffeine and reach the middle of an intense training session, you notice that your body volume has increased dramatically. The reason is that caffeine has a great effect on increasing the blood pump in the muscles. Research at Hiroshima University in Japan showed that people who Those who received 300 mg of caffeine experienced an increase in nitric oxide levels, which results in dilation of blood vessels and increased blood flow in their muscles.
After leaving the gym, caffeine will not stop doing its job. When you change your clothes and leave the gym, the first goal will be to guide the muscles towards recovery, and it is interesting to know that caffeine will help you in this way. One of the main needs for recovery is the restoration of glycogen stores in muscle cells. Glycogen causes tension in muscle cells, which is effective in growth. Ed Cowan’s site. Having full glycogen stores prepares you for the post-workout session, which is often in It will be within 24 hours and when the muscles have enough energy reserves, a signal will be sent to them to use the extra energy for growth and recovery. Published in 2008: When test subjects took caffeine with their post-workout meal along with carbohydrates, they experienced a 70% increase in glycogen stores compared to when they consumed carbohydrates alone.
How to consume enough caffeine?
The truth is that most people get most of their caffeine intake from drinks containing this substance, including sports drinks, as well as tea and coffee, but our recommendation is to buy a package of caffeine in the form of tablets or capsules, even though In addition to caffeine, coffee contains many antioxidant substances, but the research conducted on the effects of caffeine, many of which have been mentioned in this article, have often been conducted on caffeine supplements, not coffee. Studies conducted on coffee and sports performance show similar positive effects. They have not been compared to caffeine supplements.
Another sensitive point about caffeine is that your body can get used to this substance and become resistant to it, and as a result its effects on the body are reduced. It is effective for sports, you should only consume caffeine on training days: 200 to 300 mg one hour before and immediately after training, if your main goal is to take advantage of its fat properties and increase alertness, 200 to 300 mg of caffeine in the morning and Also, take it one more time during the day, including before training, you can benefit from its properties without anyone blaming you for taking illegal drugs!
Consumer food products containing caffeine
The product of the amount of caffeine present
Coca-Cola (360 ml) 35 mg
Diet Pepsi (360 ml) 35 mg
Diet Coke (360 ml) 45 mg
Esserso coffee (30 ml) 75 mg
Red Bull (250 ml) 80 mg
Instant coffee (including Nescafe) (240 ml) 25 to 175 mg
Brewed coffee (240 ml) 100 to 200 mg
The right amount of consumption to increase sports performance
Training days 200-300 mg one hour before training
200 to 300 mg immediately after training
For fat burning with increased alertness
Daily: 200-300 mg in the morning
200 to 300 mg before training
10 January 2013 22:54
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