Ergogenic support; These are the elements and methods used to increase the sports performance of the individual. Caffeine is the most socially acceptable ergogenic supplement. That means caffeine can help the body perform better during physical activity. The ergogenic effect of caffeine can change a person's perception of how much effort they are exerting when exercising. In other words, caffeine increases the energy of the individual exercising, and the individual performs the exercise by pushing himself more.
WHAT IS CAFFEINE?
Caffeine is a nutrient found naturally in some seeds and plants. The seeds where caffeine is most commonly found are coffee and cocoa beans. Historically, coffee and tea were some of the most common ways people consumed caffeine, but manufacturers began chemically producing it and adding it to numerous beverages and foods for increased physical and psychological performance in individuals. Nowadays, most people know about energy drinks that can help reduce fatigue and improve physical performance. Many people now consume caffeine before exercise, predominantly using energy drinks or gels, to reap the benefits of more exercise.
HOW DOES CAFFEINE WORK?
Caffeine binds to certain receptors in the body's body. It acts as a stimulant on the nervous system (including muscles, heart, and other organs) by blocking a chemical that is produced more during stress and trauma.
Research consistently supports caffeine's positive role on physical performance, but caffeine It does not affect everyone the same way. At equal amounts of caffeine, individuals who participate in endurance activities such as running or playing sports may benefit more than those who engage in resistance activities such as weight lifting. Individuals who are not accustomed to consuming caffeine regularly may benefit more than individuals who consume caffeine regularly.
HOW MUCH CAFFEINE CONSUMPTION IS HEALTHY?
According to Dietary Guidelines for Americans 2015-2020 data, adults who choose to consume caffeinated beverages in the form of coffee should consume no more than 400 milligrams of caffeine per day. is required. While a shot of espresso contains approximately 75 milligrams of caffeine, energy drinks can contain 19 to 65 milligrams of caffeine per liter.
It is not recommended that people start consuming caffeinated drinks if they do not have such a habit in their daily lives. When used correctly and consuming recommended amounts of caffeine, it can have positive results. However, since many caffeinated beverages may also contain added sugars and are therefore a source of extra calories, it is important to make smart choices.
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