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Endurance athletes and sleep early risers in the morning caffeine have been used for years. The athletes and office workers and used it as a form be alert and improve endurance. For over 30 years, has been studied in relation to improve performance capacity and has only recently been removed from the list of banned from the International Association of Athletics Federations (IAAF) earlier this year.
It is one of the best documented nutritional supplements, and the overwhelming scientific evidence suggests that, in moderation, has little or no harmful effects on health. When abused, can cause annoying little problems like increased urination, stomach pain, headaches and insomnia. Athletes who normally avoid caffeine may experience negative effects if they start to use it as ergogenic aid without first determining how they will effect. Always perform a full test before using it in a race or a tough workout.
Many athletes have experienced success in using caffeine as a supplement to improve performance with very few problems. Many studies have examined the effects of caffeine in exercising and found that caffeine can delay fatigue and increase energy levels, increase alertness and even reduce muscle pain. All these cable positive effects workouts that are longer, more productive and often more pleasing to the athlete. One of the technical reasons for this is due to the effect of caffeine was increased in the central nervous system stimulation.
The recommended dose for increased resistance training is 6 mg per kg body weight body. The literature also suggests that increases the risk of negative side effects if caffeine is taken in doses greater than 9 mg per kg body mass. Experiment with different doses of their training to see what works best for you.
Caffeine is found naturally in coffee beans, tea, chocolate, cocoa and kola nuts, and is often added to soft drinks. The coffee cup has about 60 mg to 120 mg, so you do not have a whole pot of coffee to work. Tablets Caffeine is also an option to compose really correct dose.
Caffeine can be absorbed by the body very quickly, at a concentration average maximum of one hour. The half-life of caffeine, the time needed for the body to eliminate half of the total amount of caffeine varies widely among individuals. Depending on factors such as age, liver function, pregnancy and certain medications, caffeine is the average life of approximately five hours in adults healthy sport. The Women taking oral contraceptives may increase this time of five to ten, and pregnant women, the average life of approximately nine-once. Therefore, to find their best individual time caffeine may take some experimentation.
Athletes participating in resistance training often require heavy additional strategies nutrition to help maximize performance, however, as to any intervention or the use of supplements, individual responses vary. Athletes should monitor its strategy for the determination of caffeine before putting it through its paces in a competition. Caffeine is available in a race, but does not replace a diet healthy daily.
Jarrett Pflieger is a USA Triathlon Level 1 certified coach and facility director of Triathica, a triathlon training center in Orange County, CA. To take your triathlon training to the next level, check out the Triathica Academy at http://www.triathica.com/offers/power_up_dvd_offer.html For free triathlon tips and training advice, sign up for our weekly newsletter http://www.triathica.com/offers/newsletter_offer_001.html
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