Caffeine in small doses

Although it is one of the most popular stimulants in sports, recent studies have shown that caffeine can have a wider range of sports and exercises during which it can be used, says a sports nutrition researcher and advisor for elite sports.

The study explored how to use caffeine to achieve the best results in sports competitions. This was done in conjunction with several sports, and concluded that even low doses of caffeine (1.5 mg / kg) could improve performance, according to Sophie Killer, a doctorate student on exercise metabolism and productive nutrition at Loughborough University, For Resistance training has been shown that caffeine increases the ability of trainees to exercise for a longer period. In intense sports such as swimming or boating, between 1 and 60 minutes, productivity is also enhanced by the use of caffeine.

Although team sports have sought to conduct testing, it is believed that caffeine helps when fatigue is a limiting factor. Even in sports based on strength, there is a benefit from consuming caffeine, but only if there is a component – longevity.

Coffee – running

Contrary to popular belief, studies show that caffeine does not need to be administered before exercise.

“Usually we ask athletes to drink them before training, but now we have new evidence to show that they are more tired, the brain becomes more susceptible to caffeine, so perhaps getting rid of its administration has its advantages,” said Killer, Who is a researcher, and also engaged in nutrition to improve efficiency in elite and professional sports. “Usually, I recommend taking caffeine for half an hour to an hour before exercise. However, it depends on the person, so we ask athletes to test the impact on themselves before they start using it in a competitive environment, “Killer added.

Too much incentive

Despite a large selection of products that contain caffeine and can be used to improve performance in sports, Killer shows that the type is not critical.

“Indeed, there is no reason why coffee would not be as effective as caffeine. It’s just a personal choice, “says Killer.

“The only problem that can arise from consuming caffeine from natural sources is that it is difficult to know the exact amount of caffeine that is present in the source. If you know exactly how much caffeine you want to consume an athlete, it’s hard to dose it into coffee, “she added.

Although an overdose of caffeine is very rare in sports, Killer said that this is impossible, and this can lead to undesirable consequences, such as anxiety and tremors.

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