How to use caffeine to improve athletic performance

Caffeine - legal, affordable and accessible stimulant. But the main thing - it can help you achieve sports results even faster than many of the special additives. It is only necessary to know how to use it correctly.

What is caffeine

Caffeine - a multifunctional substance that affects many body systems. But his specialty is to maintain brain health. due blocking adenosine - the molecules responsible for signals about the need for rest, - the caffeine we can work longer without feeling tired. Including in the gym.

Caffeine can seriously help in endurance training (triathlon, marathon, cycling). experiments We have shown that athletes on caffeine showed an average of 3% of the best time (up to 17% in some cases).

What are 3% for the sportsman

It is about 2 minutes per hour, or:

• about one minute in running on 5 kilometers;
• about 7 minutes 4-hour marathon.

And it is only through proper breakfast!

Most athletes anyway consume caffeine with different additives. By evaluation

However, we can not say that caffeine benefited during other types of exercise, such as strength. But it can help players who have to make periodic runs.

In addition, the effects of caffeine on the body is very diverse. And in many respects, scientists are constantly arguing. But clearly we can say that:

• caffeine helps burn fat is, instead of glycogen in the muscles.
• Caffeine affects muscle contraction by increasing the calcium release (though it will not make you stronger as a whole);
• it makes no sense to be afraid of dehydration because of caffeine contained in a cup of coffee.

How to get from coffee More

Many of you probably drink coffee breakfast. And it can help after the gym. But to get more, you need to consider all the variables:

1. What is the source of caffeine choose?
2. What is the optimal number for the best results?
3. The best time to take it?

To get a caffeine high, you need to consider where, how much and when to get it.

1. caffeine source

Studies do not provide a clear answer to the question of whether the coffee the best source of caffeine. Therefore, the best option for you would be to conduct an independent study: what you achieve the best results - with natural caffeine from coffee or from synthetic pills.

2. The amount of caffeine

For a noticeable improvement in performance in the gym you need from 3 to 6 milligrams of caffeine per kilogram of your body weight.

The table shows the content of caffeine different sources:

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The figures are approximate as of great importance grade of coffee and method of its preparation.

Various sports supplements may also contain caffeine. On the number of the easiest way to learn to read the information on the composition of packaging.

3. time of reception of caffeine

It should be borne in mind that if you consume caffeine every day, tolerance develops very quickly. But it has a different effect on your body. For example, high blood pressure and heart rate increase in the number of those who drink coffee regularly are less common.

But you run, fortunately, will be faster, even if you drink coffee every morning for months.

But the best results you will achieve, if before the event for a week give up caffeine.

International Society of Sports Nutrition recommends that a little caffeine an hour before the competition. Adopted fasting caffeine gets into the blood within 15 minutes, and on a full stomach - only 45 minutes. Alcohol also increases the intake of caffeine in the blood.

The half-life of caffeine - 4-5 hours. But the greater the dose, the longer you will feel its effects. Responsible for the metabolism of the liver, and caffeine breaks down faster when you exercise or smoke. Alcohol, on the contrary, cause caffeine to work longer. Of course, the toxic effect at the same time will also be higher. In general, the rate of metabolism of caffeine - an individual thing, as the activity of the enzyme responsible for splitting it varies from person to person.

On the day of the competition

"Nothing new, only tested and known to work" - is usually not necessary to break before any competition.

Preparing for a marathon - a matter of months. You plan each run and an appropriate diet. Similarly, you need to make a plan for the reception of caffeine.

If you do not drink every day for four cups of coffee, you should not drink so much in the morning on the eve of the competition. So you just ruin his whole, long-term.

Begin to explore their reactions to caffeine beforehand. To compete you need to select the source and the optimal number and see if you can take a break and spend a whole week without coffee.