Have you heard of the relationship between caffeine and training performance?
Caffeine, best known as a stimulant, is a stimulant ergonomic support that induces sleep, creates an addictive effect, and has side effects when consumed too much, just like everything else.
The feeling of fatigue throughout the day is provided by adenosine receptors in the brain. When adenosine binds to its own receptors, it creates the feeling of fatigue. So what does this have to do with caffeine?
When caffeine is taken into the body, adenosine competes with caffeine and caffeine binds to the receptors to which adenosine binds. For this reason, you do not feel tired and feel more energetic.
Caffeine, as is known, has a stimulating effect. It blocks some receptors in the brain. It increases the levels of Adrenaline and Dopamine. The coffee you drink before training gives you a feeling of vitality, this is because the levels of these two hormones increase.
Journal of Strength and Conditioning Research ''THE ACUTE EFFECTS OF A CAFFEINE-CONTAINING SUPPLEMENT ON STRENGTH, In the study "MUSCULAR ENDURANCE, AND ANAEROBIC CAPABILITIES" regarding the connection between a certain dose of caffeine intake and an increase in strength;
Consumption of a certain dose of caffeine causes an increase in strength; It is said that it corresponds to ) and when you take this dose of caffeine at once, your nervous system is quickly stimulated.
In another study, one group of athletes was given 1 mg of caffeine per kg and the other group was given 3 mg of caffeine per kg. An hour later, they start doing weight training – bench press and squat – between 10% and 100% of 1RM. The dose is equivalent to 70 mg or 210 mg respectively for a 70 kg athlete.
As a result, there is no performance increase in the group using 1mg/kg caffeine, but the group taking 3mg/kg caffeine produces significantly more force at all loads, 30% more than 1 RM. It produces 170 watts more in Squat and 30 watts more in Bench Press.
To add, the recommended dosage for healthy individuals is 4-5mg per kg.
5-5 days after caffeine is consumed. It starts to show its effect after 10 minutes and its absorption reaches its maximum level after 45-60 minutes. The most natural and practical form of caffeine is coffee. There is 60 mg of caffeine in a cup of Turkish coffee, and 60-70 mg of caffeine in 100 ml of filter coffee. mg. Of course, I'm not talking about two-in-one or three-in-one products that contain sweeteners.
Caffeine also increases fat burning and accelerates the burning of fat by the muscles. It ensures that the glycogen in the body is consumed more slowly, so it helps you train longer. Glycogen burning continues during the first 15 minutes of training and throughout this 15-minute period. However, when you drink coffee, it reduces glycogen breakdown by 50% and increases fat breakdown.
However, dose adjustments should be made carefully. Because tolerance to caffeine develops quickly and you may face an addiction effect. This That's why it wouldn't be bad if you don't consume coffee outside of training ☺ Otherwise, the caffeine you get will not be enough and you will always want more. We don't want that. Then grab your coffee and try it like this today, you will feel the difference.
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