What do mate, guarana, green tea, regular coffee and sports fat burner have in common ">
- 1 Effect of taking
- 2 How to take caffeine in bodybuilding
- 3 side effects
- 4 reviews
Effect of taking
Caffeine is expected to:
- Increasing the energy potential of the body;
- Acceleration of protein synthesis and nervous system reactions;
- Relieve fatigue and drowsiness;
- Extension of permissible time under load;
- Increases in strength and endurance;
- Training Adaptation Improvements
It is known that in athletics caffeine intake before the competition is prohibited. The substance belongs to the doping group and can significantly stimulate the central nervous system, spur its work, and help to achieve high results.
In bodybuilding, caffeine helps adaptation and allows you to concentrate on training, even if the athlete is tired, overworked in normal work, or has a bad sleep. The substance can be taken in excess dose, and then the exact opposite effect will be achieved. In case of an overdose, the athlete will feel drowsiness, fatigue, heart rhythm disturbances, and will not be able to train effectively.
To speed up the metabolism, caffeine is advised to drink about 30 minutes before the workout. If a separate cardio is practiced, then strictly before it. To improve strength performance, dosages of the order of 250 mg are taken before driving or competitions. It was experimentally found that athletes add about 1-2 kg in a bench press if they use this simple trick.
How to take caffeine in bodybuilding
In bodybuilding, high dosages are used, for example 200-400 mg once. You can find recommendations that athletes up to 75 kg can take only 200 mg of caffeine, and for heavier ones, add an additional portion. But in fact, the amount does not depend on the weight of the athlete, since it is necessary to take into account the excitability of the central nervous system, the work of other organs and systems, and the general response of the body to caffeine. There are people who do not tolerate the substance. From any dosage they experience only drowsiness and fatigue, and do not feel the rise and increase of athletic performance. It is better for such athletes to choose an amino acid complex for intake before training, and not to experiment with caffeine.
Those who feel relatively normal should consider:
- The state of the cardiovascular system . With high blood pressure, tachycardia, and chronic heart disease, caffeine is prohibited. Even if the athlete does not feel discomfort, he must avoid an increased load on the cardiovascular system, and abandon the "controversial" substances;
- Kidney and liver health . There is evidence that for diseases of the excretory system, caffeine is recommended to be excluded until complete recovery. The reason is not the toxicity of the substance, but the fact that the athlete’s body can not cope with the acceleration of certain metabolic reactions, and the diuretic effect of caffeine;
- CNS work . The response characteristics of caffeine are rarely taken into account by athletes. It is possible that when the concentration rises, the body works correctly, and it feels great during the workout, but after the session the athlete cannot sleep for a long time. Then it is worth giving up caffeine in favor of other substances that do not contain stimulants;
- The state of the autonomic nervous system . Many athletes complain of limb tremors after consuming caffeine. It is absolutely not necessary that we are talking about an overdose of the active substance. Sometimes it's just an individual reaction
Caffeine is one of the controversial substances regarding the presence of side effects. Many athletes claim that he does not have one, but doctors are sure of the opposite. On the part of the cardiovascular system, caffeine provokes tachycardia, increased heart rate and increased pressure. From the lungs - rapid breathing, shortness of breath, and respiratory rhythm disturbance. From the excretory system - a powerful diuretic effect.
With an overdose of caffeine, tinnitus, dizziness, red flies in front of the eyes, pressure in the temples, a sensation of pulsation of the blood are possible. Sometimes the fingers go numb, cold sweat appears, and there is a feeling of hypoglycemia.
Caffeine can cause a laxative effect, and provoke a digestive upset. An overdose of the substance enhances the effect. From the gastrointestinal tract, discomfort in the oral cavity, dry mucous membranes, and excessively active outflow of bile are often found.
Caffeine reviews are mixed. Many athletes use it in too large dosages, and do not take into account the caffeine content in pre-workout complexes, fat burners and regular drinks. It turns out that they take inflated dosages without realizing it, and then write reviews that caffeine did not help them. When choosing drugs for yourself, it is better to proceed from the indications and contraindications, and not from any reviews posted on the Internet.