Coffee Before Training to Improve Performance?
Caffeine is one of the best known substances in the world of sports for its stimulating properties, increased heart rate, increased pumping, greater lucidity when thinking or concentrating ...
Actually the power of caffeine goes beyond a simple "companion" in diets to lose fat, however for some of its effects higher doses than what we normally consume are needed, being a case similar to green tea.
This is due to its central effect, since it blocks the adenosine receptors, translating as a worse transmission in pain pathways, or what is the same, our brain receives less information about the pain we suffer when training1.
When to take caffeine?
One of the best ways to take caffeine is 30 minutes before training,
· Effect of Caffeine on Muscle Pain and Performance
Example of this pre-training protocol is the Hurley3 study. The subjects of the study were asked to perform a biceps exercise at 70% performing as many repetitions as they could, the result was as follows:
As we can see, the group that consumed 5mg of caffeine per kg of body made an average of 6 repetitions more than the group that consumed placebo. This effect is due in large part to less muscle pain:
Only after the 5th day did the sensation of pain in the people who consumed placebo compare with those who consumed caffeine, so in short periods of time, caffeine can help us increase the volume of training, improving our brands.
People who were supplemented with caffeine observed an improvement over their 1RM in Press Banca but above all a quite remarkable improvement in their volume of total training. This is of great interest in those people who train twice a day or whose volume of training is quite high, example of the torso-legs.
· Conclusions
What is clear, is that for the effects on strength and glycogen synthesis large doses of this (between 5-8mg / kg body), which can hardly be achieved by taking only cups, so that supplementation with this It can be a strong point when it comes to improving our brands in basic exercises or even in those people who perform an exercise for hours.
I leave here a video AND pdf about its use at the time of practicing physical activity for those who have remained doubts about it after reading the post.
https://drive.google.com/file/d/1-1hpVl6HFGqwehm-7EvptSwzBZobMz1a/view?usp=sharing
<a href='https://www.freepik.es/foto-gratis/canela-cerca-de-granos-de-cafe-derramados_1815239.htm'>Photo de café creado por freepik</a>
Caffeine is one of the best known substances in the world of sports for its stimulating properties, increased heart rate, increased pumping, greater lucidity when thinking or concentrating ...
Actually the power of caffeine goes beyond a simple "companion" in diets to lose fat, however for some of its effects higher doses than what we normally consume are needed, being a case similar to green tea.
This is due to its central effect, since it blocks the adenosine receptors, translating as a worse transmission in pain pathways, or what is the same, our brain receives less information about the pain we suffer when training1.
When to take caffeine?
One of the best ways to take caffeine is 30 minutes before training,
· Effect of Caffeine on Muscle Pain and Performance
Example of this pre-training protocol is the Hurley3 study. The subjects of the study were asked to perform a biceps exercise at 70% performing as many repetitions as they could, the result was as follows:
As we can see, the group that consumed 5mg of caffeine per kg of body made an average of 6 repetitions more than the group that consumed placebo. This effect is due in large part to less muscle pain:
Only after the 5th day did the sensation of pain in the people who consumed placebo compare with those who consumed caffeine, so in short periods of time, caffeine can help us increase the volume of training, improving our brands.
People who were supplemented with caffeine observed an improvement over their 1RM in Press Banca but above all a quite remarkable improvement in their volume of total training. This is of great interest in those people who train twice a day or whose volume of training is quite high, example of the torso-legs.
· Conclusions
What is clear, is that for the effects on strength and glycogen synthesis large doses of this (between 5-8mg / kg body), which can hardly be achieved by taking only cups, so that supplementation with this It can be a strong point when it comes to improving our brands in basic exercises or even in those people who perform an exercise for hours.
I leave here a video AND pdf about its use at the time of practicing physical activity for those who have remained doubts about it after reading the post.
https://drive.google.com/file/d/1-1hpVl6HFGqwehm-7EvptSwzBZobMz1a/view?usp=sharing
Central
nervous system effects of caffeine and adenosine on fatigue.Davis JM1, Zhao Z,
Stock HS, Mehl KA, Buggy J, Hand GA.
High rates
of muscle glycogen resynthesis with caffeine after exhaustive exercise when
carbohydrate is coingested .Andrew M. Wootton, They Ng, Matthew J. Watt and
John A. HawleyDavid J. Pedersen, Sarah J. Lessard, Vernon G. Coffey, Emmanuel
G. Churchley.
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