Caffeine for athletes
Caffeine that stimulates the Central nervous system contained in the fruit of the coffee tree, is often used by athletes before the start. However, an overdose of coffee can lead to a positive result on a doping control.
Coffee is a widespread addiction. The stimulating properties of caffeine, this drink is used by many athletes. And here it should be mentioned that coffee is not always useful for an athlete. It is connected with restorative processes. The fact is that drinking coffee causes a dramatic increase in the blood of a particular protein – homocysteine. Daily
consumption of 3 cups of coffee homocysteine levels become chronically elevated. In itself it is fraught with the conversion of oxygen molecules, which interact with homocysteine, free radicals.
Athletes carrying heavy physical exertion are well aware of the destructive effects of free radicals.
Thus, you should change your mind about coffee. In those cases, when You strive to enhance the flow of the anabolic processes in your body, avoid this drink, as it increases the catabolic breakdown of muscle tissue.
Regarding coffee recently conducted a lot of research. Their goal is to determine the side effects of caffeine and to determine the effectiveness of taking coffee to improve the health.
Scientists have found that frequent consumption of coffee causes a variety of unpleasant consequences. Caffeine upsets the heart, causes tumors in some tissues of the body, disturbances in the gastrointestinal tract.
Regarding athletic performance, as noted by some researchers, in particular J., Brenon, in the effects of caffeine lot of uncertainty, it was Assumed that coffee starts the fat burning mechanisms through the stimulation of the release of adrenaline. Thus, in this scenario, the fats would be the perfect fuel for the reactions of the body. In reality, however, all is not so simple. Reasons for the ineffectiveness of caffeine with this method of its introduction into the body a lot. One of them is the antagonism between carbohydrates and caffeine. In bodybuilding, and possibly in other strength sports caffeine intake is effective. This is associated with increased introduction of calcium into the muscle tissue, which affects the strength. Besides caffeine it improves the psycho-emotional sphere.
One effect of caffeine is still certain: it’s his ability to enhance the metabolism. One Cup of coffee, which contains about 100 mg of caffeine increases metabolism for a couple of percent. Drinking coffee every two hours can increase metabolism much stronger. We are talking about ten percent. Reasonable gain and fat burning preparation effects.
New Zealand scientists from the University of Otago investigated the effect of caffeine combined with carbohydrates in the regulation of carbohydrate metabolism during 30-min Bicycle exercise load. The study involved 15 trained athletes. The subjects took 300 mg of caffeine or a placebo an hour before activity and a carbohydrate in an amount of 60 g malto-dextrin or sweetened aspartate water for 30 minutes before loading.
Researchers have not found in this experiment differences in health in athletes of both groups. Moreover, caffeine had no effect on the metabolism of fat. Supplementation of glucose caused an increase of the glucose load insulin levels. There was also a tendency of increase of level of glucose in the blood under the influence only of caffeine. By results of research, scientists have concluded that the combined intake of caffeine and carbohydrates causes a rise in glucose levels but does not affect performance in the 30-minute test on a Bicycle Ergometer.
In the study of Dr. K. Vanderberg with colleagues from Belgium studied the effect of caffeine, which is taken twice daily at a dose of 2.5 mg per kilogram of body weight, on the effectiveness of course of creatine supplementation (25 g / day for 5 days). The study involved 9 volunteers. The results indicate that when taking creatine separately and in combination with caffeine on 8-15 % increased concentration of muscle phosphocreatine. Re-synthesis of phosphocreatine were similar in the control and in the group that took creatine. But when combined with caffeine significantly reduced the rate of phosphocreatine resynthesis during exercise of high intensity.
Researchers have found an interesting fact related to the effects of creatine. It turned out that after two days of taking this drug, the level of muscle phosphocreatine and performance increased to values that were characteristic of the full 5-day course. The main conclusion of the study is that the ergogenic effect of creatine supplementation is eliminated caffeine. In addition, the rate of resynthesis of ATP during load is also significantly reduced in the combined intake of both substances.
The effects of caffeine, described above, should alert coffee lovers. 300 mg – a few cups of this tonic drink. However, if You use creatine generally accepted five-day course, from coffee stands on it’s time to give up. Other evidence described the occasion there is, however, better to observe all precautions when combining dietary supplements with coffee.
Coffee increases the thermogenic effect, which involves taking it before training. It is believed that caffeine stimulates the release of adrenaline into the bloodstream. Dr. T. Graham with staff researched the effects of caffeine in the dosage of 4.45 mg per kilogram of body weight runners. Capsules containing caffeine or placebo was taken by examinees with water or coffee for an hour to load. The volunteers performed a load capacity of 85 % of maximal oxygen consumption. As an indicator of health took into account the execution time of the load in this mode. The experimental data show that caffeine increases the duration of the execution of the load. However, between the groups of subjects there was no difference in the level of adrenaline during exercise.
In another study Dr. B. Denada with employees was determined ergogenic effect of caffeine. The study involved untrained volunteers who fulfilled the load on the Bicycle Ergometer. Caffeine took 5 mg per kilogram of body weight one hour before testing. It turned out that between the control group and the group of subjects who took the caffeine, there was no difference in the level of free fatty acids and lactate in the blood during exercise. When taking the caffeine level of glucose in the blood directly after the load was higher.
One of the most important results under the influence of caffeine improved performance in the test on the Bicycle Ergometer. Those who took the caffeine were able to manage the load within an average of 47,07 minutes, and in control – only 32,38 minutes. Thus, in a dosage of 5 mg / kg caffeine has a pronounced ergogenic action.