How to achieve success in the gym with proper use of coffee and tea

Coffee is one of the most popular soft drinks in Russia. It is appreciated not only for the taste, but also as a mild stimulant of the nervous system action. We figured out how to time drunk fresh cup of tea or coffee can improve athletic performance.

Caffeine is one of the most common stimulant in the world. Results of analyzes of professional athletes show that more than 75% of the competing athletes use caffeinated products before and during tournament time.

First of all caffeine affects the central nervous system, increasing the excitability and lowering the feeling of muscle fatigue, allowing you to work longer and more productively.

Athletes say that the use of caffeine:

• increases endurance to 3,3-17% of usual performance;
• increases power indicators 20%;
• It improves performance in sprinters by 6.5%, and weightlifters - by 9.5%.

Like any stimulant, caffeine has side effects associated with overdose. These include:

• weakly pronounced diuretic effect;
• addiction appearance (with prolonged use of more than 200 mg per day);
• sleep disturbances;
• emergence anxiety and apathy.

The most popular sources of caffeine

Coffee

The soluble coffee may contain between 60 and 180 mg of caffeine per 170 ml beverage depending on the type and manufacturer. Fresh espresso contains up to 80 mg caffeine per 50 ml.

Many professional athletes drink before exercise ordinary coffee. In it, in addition to caffeine, it contains more and antioxidants that may slow down the oxidation processes in the muscles during exercise.

Green and black tea

In 150 ml of fresh green tea contains from 40 to 80 mg of caffeine, depending on the variety. Green tea has a stimulating effect, as it can be drunk before fat burning workouts as the catalyst light lipolysis process. Thanks to epigallocatechin gallate, this process will be a bit faster than usual.

tableted caffeine

Perhaps the most efficient means of all lists: one tablet or capsule caffeine concentration can reach 100-200 mg. It is the most affordable way to get the necessary dose of caffeine, but unprepared organism it will be too much, so that starting the use of this stimulant before workouts, given the impending burden on the vessels should be very Caution.

energy

In a 250 ml could contain energy of up to 120 mg caffeine. Despite the relative cheapness of a consumer point of view, the use of store power engineers in the sport is not recommended on a a number of reasons: the presence of carbon dioxide, large amounts of sugar and dubious combination of tonic substances such as taurine, caffeine and guarana.

Dark chocolate

The most "unsportsmanlike" method of obtaining alimentary by caffeine. In one chocolate bar weighing 100 g tonic substance content may reach 60 g, but usually stimulator portion you get with a lot of sugar - look for chocolate with a minimum of the latter.

pre-workout supplements

In one good predtrenika dose may contain up to 300 mg of caffeine, and a few others, are often more potent tonic substances. There also add creatine, beta-alanine, arginine, citrulline and other amino acids. Think about purchasing such supplements should only those athletes who have exhausted the effects of other nutritional stimulants.

We should also note that in diseases of the blood vessels, heart, nervous system and hypertension energy contraindicated.

How to use

Meet someone who does not drink coffee and do not know your dosage of caffeine, pretty hard. However, if you do without the regular use of this stimulant, but intend to use it to try to improve athletic performance, start small: 0.3 mg per 1 kg of body weight. The less frequently you consume caffeine, the lower dosage will make you feel its effect.

Doctors recommend not exceed a dosage of 3 mg per 1 kg body weight. If the amount of caffeine in blood reaches 6 mg per 1 kg of body weight, it take on a momentum opposite effect, inhibiting the nervous system and resulting in the generation of large amounts of cortisol.

caffeine utilization time of the body can be up to six hours, so if you exercise in the evening, do not risk using a high dose of caffeine before exercise, so as not to disturb the rhythm Sleep.