Caffeine has been incorporated into our daily diet and even our culture, present in many foods and beverages, and nearly 90% of the U.S. population consumes caffeine on a regular basis. In addition, caffeine is an effective sports supplement, which has been confirmed by numerous studies. Protheragen Nutraceuticals will consistently provide you with high-quality caffeine supplements to help improve your athletic performance.
Effects of Caffeine on Physical and Athletic Performance
Mechanism
One of the main effects of caffeine is to block the neurotransmitter adenosine, which affects multiple metabolic pathways throughout the body. In addition, caffeine can stimulate the secretion of adrenal glands and release adrenaline into the blood circulation. Along with adrenaline, caffeine stimulates a variety of body tissues.
Effects
Caffeine can affect central and peripheral metabolic processes, as well as psychological processes, thereby delaying fatigue. Overall, caffeine has a beneficial effect on the following broad motor tasks:
- Aerobic endurance
- Muscular endurance
- Muscle power
- Anaerobic power
Aerobic endurance is the most consistent benefit of caffeine, and its impact is usually greater than that of anaerobic exercise. [1]
Precautions
- The amount of caffeine consumed is very important, and the usual recommended dose is around 200-400 mg, depending on body weight.
- It is generally considered the best time to consume caffeine about 1 hour before exercise for optimal exercise gain.
- Some of the side effects of caffeine include tachycardia and palpitations, anxiety, headaches, and impaired sleep quality.
- People with heart disease, high blood pressure, gastroesophageal reflux disease should use with caution.
- It is never an exaggeration to fully consult your doctor's advice if you have any doubts.
Related Research Information
The benefits for fat loss
Caffeine is a common ingredient in weight loss supplements. A meta-analysis indicated that moderate pre-exercise caffeine intake was effective in increasing the rate of fat oxidation during prolonged and submaximal-intensity exercise, implying enhanced fat burning. As shown in the graph below, a higher rate of fat oxidation was observed (p = 0.008) compared to ingestion of placebo, with an SMD of 0.73 and a 95% CI range of 0.19-1.27. [2]
The effect on alertness
Studies have shown that caffeine can improve and restore alertness and performance. For example, caffeine can serve as an additional resource to maintain alertness and performance levels during exercise and in sleep-deprived situations. Improvement and maintenance of activity resulting from caffeine administration include physical and neurocognitive behavior. [3]
References- Jozo Grgic. (2020). "Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses," Br J Sports Med. 54(11), 681-688.
- Daniel Collado-Mateo. (2020). "Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis," Nutrients 12(12), 3603.
- Naomi L Rogers. (2005). "Caffeine: implications for alertness in athletes," Clin Sports Med. 24, e1-e13.
※ These statements have not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose, treat, cure or prevent any
disease.
