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Beneficial Effects of Caffeine for Improved Performance

Beneficial Effects of Caffeine for ImprovedPerformance

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What is the number one beverage that manypeople drink in the morning to help them stayawake and alert? If you guessed coffee thenyou’re correct, and almost everyone has tried acup of coffee in the morning.

The main chemical in coffee is caffeine, which is anatural stimulant that is widely used by people andathletes as a way to stay alert. In its basic formcaffeine is a bitter and white powder that is derivedfrom various plants including tea leaves, coffeebeans, and cocoa beans.

In the United States and many European countries caffeine is consumed by more than 70% of thepopulation each day. Caffeine is usually a natural ingredient in a variety of foods and beverages, but itcan also be artificially added to different products such as medications, dietary supplements, chewinggum, and energy drinks.

Inside your body caffeine has a variety of physiological effects on your central nervous system, andalso in your cardiovascular, muscular, and respiratory systems both during rest and when you exercise.Generally, normal responses from caffeine ingestion include increased alertness, improvement inperformance, and may enhance your mood.

Effects from ingesting caffeine will vary among different individuals based from frequency, dosage, andsensitivity. Caffeine can have effects on performance, so it is important to gain knowledge about itspotential effects for exercise and on a daily basis.

Effects of Caffeine on Performance

Caffeine is usually considered an ergogenic aid by many athletes and exercisers because it canenhance performance for endurance exercises such as cycling and running. Caffeine provides a delayin workout exhaustion and generally can perform more work when consumed.

Caffeine also provides additional benefits by decreasing your time to complete a certain workout andcan achieve an increase in work on a given set time. There is normally

a direct increase in power, speed, and strength with caffeine ingestion on activities that last less than10 seconds.

The most obvious effects of caffeine on performance is improved reaction time and has beneficialeffects on speed endurance and high intensity activities. Caffeine can be an effective chemical forendurance exercises, but the effects can be influenced by your own perception of potentialperformance.

When you have an increased perception of the effects of caffeine in your body you normally will seeimprovements in your performance. As with any chemical or supplement the

effects of caffeine can vary significantly among various individuals.

Effects of Caffeine on Metabolism and Respiration

People usually have the notion that the ergogenic effects of caffeine are due to

an increase in the breakdown of fat , which spares the use of glycogen stores during enduranceexercise. It is thought that caffeine enhances fat breakdown which delays the use of carbohydrates.

The ergogenic effects of caffeine may provide an increased time before exhaustion, yet the effects maybe most effective during the first 20-30 minutes after caffeine consumption. However, the

majority of effects in improved performance from caffeine ingestion are based on the effects on yourcentral nervous system.

Caffeine can directly affect the metabolism of glycogen without the breakdown of fats. The delay ofglycogen use when consuming

caffeine can be advantageous for endurance activities , since glycogen stores are preserved untilneeded.

Caffeine has the potential to have effects on your breathing capacity since there may be someimprovements in carbon dioxide sensitivity and in ventilation. Caffeine’s effect on your respiratorysystem, especially on your bronchi, is due to an increase in epinephrine which helps relax smoothmuscles.

Popular Sources for Caffeine

Caffeine is found naturally in a variety of foods, beverages, and medications but it can also be addedartificially to products. Coffee is usually the main source of caffeine for the majority of people.

Caffeine is also one of the main ingredients in the majority of soft drinks, teas, and energy drinks. Thelevels of caffeine in beverages can vary drastically, such that a cup of coffee can have between 60 to270 mg of caffeine which depends on the method of preparation and brand.

The use of caffeine products is popular in sports since the majority of athletes regularly consume someamount of

caffeine to gain improvements in performance. Caffeine was prohibited for use in sports, but is nowallowed to be in body system in a maximal dose of about 800 mg.

Athletes or people involved in endurance exercise or events commonly benefit from the use of caffeine

consumption. It should also be noted that for those whose body has habituated to caffeine to stopconsuming caffeine one week before a major endurance event.

The primary active ingredient in the majority of energy drinks is caffeine, and it is not surprising thatcaffeine beverages are so popular in the diets of many people. As with a cup of coffee, the caffeinecontent in energy drinks can vary from 70 to 150 mg per 8 ounces.

Keep in mind that most

energy drinks have nutritional values based on 2 to 3 servings , so in reality the total amount of caffeinefrom one can of energy drink can be between 300-400 mg. one concern with caffeinated beverages isthe large discrepancy in their regulation.

Other

common ingredients in energy drinks include B vitamins, taurine, guarana, and ginseng which usuallydon’t cause any negative effects. The majority of negative effects from energy drink consumption isdue to the high doses of caffeine taken during a given time.

Energy drinks may also contain between 20-40 grams of sugar per 8 ounces, so by drinking one bottleyou may get more than 100 grams of sugar. There are sugar free alternatives, nevertheless, energydrinks remain a popular way to stay alert and improve performance.

Safety and Side Effects of Caffeine

Generally caffeine intake of up to 400 mg per day is considered safe for healthy adults without causingmajor adverse effects. Nevertheless, the effects of caffeine can vary among individuals with somehaving more tolerance than others.

As noted before, consuming

caffeine can have effects on your neurological, cardiovascular, and respiratory systems. The effects ofcaffeine in your body will vary based on your sensitivity to the chemical and also on the amountconsumed at a given time.

Common side effects of caffeine include abdominal pain, nausea, rapid heartbeat, and vomiting, whilemore adverse effects can include insomnia, headaches, and diarrhea. High levels of caffeine maynegatively affect performance since it may cause stomach upset, lack of focus, and sleep disturbance.

Caffeine can be an effective supplement to enhance alertness , cognition, and performance and isusually used as an ergogenic aid. When consuming caffeine for performance timing is important, butoverall effects of caffeine will vary based on your tolerance.

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