Coffee, Caffeine And Exercise
A look at a local bar ... in the morning and you do not need ... is a huge amount of coffee ... U.S. National Coffee ... was found in 2000 that 54% of the eyes A line of the local Starbucks in the morning and you do not need to be convinced a large amount of coffee consumption in the U.S. National Coffee Association found in 2000 that 54% of the adult population of the States U.S. drink coffee every day. I guess there's nothing to win the first double espresso in the morning to clear cobwebs from our heads, so you can face the day.
But what are the consequences for fitness? If Great no-foam double-whipped-extra-shot-non-fat latte gives us the get-up-and-go to start our day at work, it will do the same if we go gym? The physiological effects
The main ingredient in coffee that gives us that jolt is caffeine, the stimulant of the central nervous system. Caffeine is found naturally in coffee beans, tea leaves and chocolate, and added a popular ingredient in carbonated beverages and some over-the-counter medications like cold remedies, diuretics, aspirin, and helps control weight. It is estimated that the United States, 75% of the caffeine of coffee.
Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body. The resulting neural stimulation due to this blockage are the adrenal glands to release adrenaline, the "fight or flight" hormone. Your heart rate increases, your pupils dilate, your muscles tighten, and glucose is released into the bloodstream for extra energy. Voila ... You now have the caffeine buzz.
But wait ... we are not finished yet. Caffeine also increases dopamine. Dopamine activates the pleasure in parts of the brain. It was suspected that this also contributes to caffeine addiction.Physiologically, caffeine makes us you feel alert, pumps adrenaline to give you energy and changes dopamine production to make you feel good. Another espresso, anyone?
Ergogenic effects of caffeine for performance
In addition, a series of psychological and physiological benefits, numerous studies have documented caffeine's ergogenic effect on athletic performance, particularly as regards its duration. Studies show that caffeine ingestion prior to exercising extended endurance moderately intense aerobic activity. Other studies investigating caffeine consumption, distance runners and swimmers show times greater than performance after caffeine consumption.
Despite effects on endurance, caffeine produced no effect on maximal muscle strength in a study that measures the actions of voluntary muscles and stimulated electrically. However, the same study did not show results that suggest caffeine has an effect on muscle during repetitive stimulation at low frequency ergogenic.
Caffeine positive performance-enhancing effects are well documented. So that the International Olympic Committee has banned leading to the disqualification of an athlete with urinary limits exceeding 12 mg / ml. About 600 to 800 mg of caffeine, or 4-7 cups of coffee, consumed over a period of 30 minutes will be enough to exceed this level and cause disqualification. The National Collegiate Athletic Association has a similar limit, set at 15 mg / ml.
Coffee: a pre-workout drink?
Prior to joining Starbucks of pre-workout warm-up to exploit the effects of caffeine, be aware that simply downing Great can not give you similar benefits found in these studies. Recent Canadian study published in the Journal of Applied Physiology compared the effect of coffee and caffeine during physical fatigue. The group of nine men took part in five trials. Sixty minutes before each performance, the men have one of the following:
Placebo
Caffeine capsules
De-caffeinated coffee with caffeine added
Regular coffee
After the performance was 10 times more in subjects with the capsules of caffeine, no time difference between the other tests. Since the level of caffeine absorption was similar during the caffeine trials, researchers concluded something in the coffee itself that interferes with caffeine to enhance the effects of performance. This makes sense as there are literally hundreds of compounds dissolved in the coffee beans are roasted, ground and extracted. The results of this research suggest that if benefits of caffeine on endurance times are desired, caffeine capsules work better than coffee.
Caffeine and creatine supplementation
Although caffeine has been shown to increase endurance time, further research shows it can actually inhibit the effect of creatine, a compound popular and well known for his research consistent ergogenic effects. In a study evaluating the effect of pre-exercise caffeine ingestion on both creatine stores and high-intensity exercise performance, caffeine totally counteracted the effects of creatine supplementation. It was suggested that individuals who creatine load should refrain from caffeinated food and beverages if positive effects are desired.
The downside of caffeine
While the positive effects of coffee / caffeine on psychological states and performance are numerous documented risks that must be taken into account caffeine consumption, and to improve the performance effects or simply as part of their daily diet consumption.
Caffeine stimulates the central nervous system and can produce restlessness, headaches and irritability. Caffeine also increases your heart rate and blood pressure. In the long term as your body gets used to caffeine, it requires larger amounts to achieve the same effect. Of course, having your body in a state of emergency hormonal throughout the day is not healthy.
Caffeine is a diuretic and causes loss of fluid, which leads to a dehydrating effect. This is obviously not conducive to fitness activities such as resistance training, as fluid is necessary for the transfer of nutrients to stimulate muscle growth. It is also important to consider the additional fluid loss during exercise in hot environments.
Perhaps the most important long-term problem is the effect of caffeine on sleep. The half-life of caffeine in the body is approximately 6 hours. If you drink a large cup of coffee with 200 mg of caffeine in 16 hours to 22 hours still has about 100 mg in the body. In four hours, you still have floating 50 mg in the system. While you may be able to sleep, it may not be able to get the benefits of deep sleep. What's worse, the cycle continues until you can use more and more caffeine in hopes of counteracting this deficit.
Conclusions Caffeine ...
Although caffeine has some benefits compared to benefits, the risks have been documented. Most problems seem to clear a very high consumption. The American Heart Association says that moderate coffee consumption (one or two cups a day) does not seem to be harmful for most people. As with everything else, moderation is the key to healthy caffeine consumption. Further research is clearly needed if performance-enhancing benefits of caffeine outweigh the potential risks.
Pictures/SnapShot :
But what are the consequences for fitness? If Great no-foam double-whipped-extra-shot-non-fat latte gives us the get-up-and-go to start our day at work, it will do the same if we go gym? The physiological effects
The main ingredient in coffee that gives us that jolt is caffeine, the stimulant of the central nervous system. Caffeine is found naturally in coffee beans, tea leaves and chocolate, and added a popular ingredient in carbonated beverages and some over-the-counter medications like cold remedies, diuretics, aspirin, and helps control weight. It is estimated that the United States, 75% of the caffeine of coffee.
Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body. The resulting neural stimulation due to this blockage are the adrenal glands to release adrenaline, the "fight or flight" hormone. Your heart rate increases, your pupils dilate, your muscles tighten, and glucose is released into the bloodstream for extra energy. Voila ... You now have the caffeine buzz.
But wait ... we are not finished yet. Caffeine also increases dopamine. Dopamine activates the pleasure in parts of the brain. It was suspected that this also contributes to caffeine addiction.Physiologically, caffeine makes us you feel alert, pumps adrenaline to give you energy and changes dopamine production to make you feel good. Another espresso, anyone?
Ergogenic effects of caffeine for performance
In addition, a series of psychological and physiological benefits, numerous studies have documented caffeine's ergogenic effect on athletic performance, particularly as regards its duration. Studies show that caffeine ingestion prior to exercising extended endurance moderately intense aerobic activity. Other studies investigating caffeine consumption, distance runners and swimmers show times greater than performance after caffeine consumption.
Despite effects on endurance, caffeine produced no effect on maximal muscle strength in a study that measures the actions of voluntary muscles and stimulated electrically. However, the same study did not show results that suggest caffeine has an effect on muscle during repetitive stimulation at low frequency ergogenic.
Caffeine positive performance-enhancing effects are well documented. So that the International Olympic Committee has banned leading to the disqualification of an athlete with urinary limits exceeding 12 mg / ml. About 600 to 800 mg of caffeine, or 4-7 cups of coffee, consumed over a period of 30 minutes will be enough to exceed this level and cause disqualification. The National Collegiate Athletic Association has a similar limit, set at 15 mg / ml.
Coffee: a pre-workout drink?
Prior to joining Starbucks of pre-workout warm-up to exploit the effects of caffeine, be aware that simply downing Great can not give you similar benefits found in these studies. Recent Canadian study published in the Journal of Applied Physiology compared the effect of coffee and caffeine during physical fatigue. The group of nine men took part in five trials. Sixty minutes before each performance, the men have one of the following:
Placebo
Caffeine capsules
De-caffeinated coffee with caffeine added
Regular coffee
After the performance was 10 times more in subjects with the capsules of caffeine, no time difference between the other tests. Since the level of caffeine absorption was similar during the caffeine trials, researchers concluded something in the coffee itself that interferes with caffeine to enhance the effects of performance. This makes sense as there are literally hundreds of compounds dissolved in the coffee beans are roasted, ground and extracted. The results of this research suggest that if benefits of caffeine on endurance times are desired, caffeine capsules work better than coffee.
Caffeine and creatine supplementation
Although caffeine has been shown to increase endurance time, further research shows it can actually inhibit the effect of creatine, a compound popular and well known for his research consistent ergogenic effects. In a study evaluating the effect of pre-exercise caffeine ingestion on both creatine stores and high-intensity exercise performance, caffeine totally counteracted the effects of creatine supplementation. It was suggested that individuals who creatine load should refrain from caffeinated food and beverages if positive effects are desired.
The downside of caffeine
While the positive effects of coffee / caffeine on psychological states and performance are numerous documented risks that must be taken into account caffeine consumption, and to improve the performance effects or simply as part of their daily diet consumption.
Caffeine stimulates the central nervous system and can produce restlessness, headaches and irritability. Caffeine also increases your heart rate and blood pressure. In the long term as your body gets used to caffeine, it requires larger amounts to achieve the same effect. Of course, having your body in a state of emergency hormonal throughout the day is not healthy.
Caffeine is a diuretic and causes loss of fluid, which leads to a dehydrating effect. This is obviously not conducive to fitness activities such as resistance training, as fluid is necessary for the transfer of nutrients to stimulate muscle growth. It is also important to consider the additional fluid loss during exercise in hot environments.
Perhaps the most important long-term problem is the effect of caffeine on sleep. The half-life of caffeine in the body is approximately 6 hours. If you drink a large cup of coffee with 200 mg of caffeine in 16 hours to 22 hours still has about 100 mg in the body. In four hours, you still have floating 50 mg in the system. While you may be able to sleep, it may not be able to get the benefits of deep sleep. What's worse, the cycle continues until you can use more and more caffeine in hopes of counteracting this deficit.
Conclusions Caffeine ...
Although caffeine has some benefits compared to benefits, the risks have been documented. Most problems seem to clear a very high consumption. The American Heart Association says that moderate coffee consumption (one or two cups a day) does not seem to be harmful for most people. As with everything else, moderation is the key to healthy caffeine consumption. Further research is clearly needed if performance-enhancing benefits of caffeine outweigh the potential risks.
Pictures/SnapShot :
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