If we examine caffeine and its effects on performance, it stimulates the connections between muscle tissue and the nervous system, thereby increasing attention and reaction.
If we look at its positive effect on endurance performance, the sufficient dose of caffeine to be taken 60 minutes before exercise is 3-6 hours. It is around mg/kg. That is, for a 70 kg athlete, it is between 210-420 mg.
In addition, it has been observed that lower caffeine doses (<3 mg / kg, 200 mg) provided both before and during exercise have positive results on performance.
p>
It is possible to make a positive contribution to performance by consuming caffeine in powder or water-soluble form in combination with a carbohydrate electrolyte solution.
Larger caffeine doses (> 9 mg / kg) do not increase the benefit to performance, but the athlete does not have an upset stomach. It can lead to conditions such as nausea, anxiety, insomnia, restlessness.
In studies, low to moderate doses of caffeine (3-6 mg/kg) consumed 60 minutes before exercise seem to have the most consistent positive results on sports performance. Athletes considering using caffeine as a performance aid should experiment with their strategies during training or small competitions, not competition, to identify a protocol that provides benefits with minimal side effects. p>
Foods containing caffeine and their amounts:
1 Cup of instant coffee (200 ml) approximately 100 mg
1 Cup of filter coffee (200 ml) approximately 135-200 mg
1 Cup of Turkish coffee approximately 65 mg
1 Cup of Espresso (60ml) approximately 130-200 mg
1 Cup of Decaffeinated coffee (200 ml) approximately 4 gr
1 Cup of Cappucino (200ml) approximately 100mg
1 Cup of Tea (200ml) approximately 20-110 mg
1 Cup of Shaking Tea approximately 30 mg
>1 Box of Iced Tea (330 ml) approximately 70 mg
Dark Chocolate (100gr with 45-60% cocoa content) 43 mg
Read: 0
