The energy gained after taking caffeine can help you complete an intense workout, stimulate the body to work and improve metabolism. That’s why coffee containing it in large amounts is considered by some experts to be the best natural booster.
The intensity of caffeine’s effect depends largely on the individual parameters of each athlete. Genetic research confirms that certain codes determine the time of absorption and digestion of caffeine, and thus the speed of its effect on the body. Some genes cause caffeine to be digested slightly slower, others speed up the process. In practice, this means that drinking coffee will affect everyone differently.
Experiments have also shown that adenosine receptor genes can affect how the effects of caffeine are felt. If specific genetic codes are present, the body may not feel any difference at all after consuming caffeine, and thus not get an extra dose of energy. A key issue in the effects of caffeine on energy levels is also the frequency of use. Individuals who regularly consume coffee in large quantities habituate the body to the presence of caffeine and make the body less susceptible to its effects.
Caffeine is found not only in coffee, but also in tea leaves, especially green tea, yerba mate, cocoa beans, guarana or cola nuts. Taking in substances from different sources can protect the body from the effect of habit and add variety to the diet. The positive effects of caffeine are primarily improved concentration, increased energy reserves, better reflexes, improved overall mood through the release of dopamine and stimulation of the nervous system.
Caffeine also reduces the feeling of fatigue, helps in the regeneration of overtrained body, eliminates the feeling of sleepiness, speeds up heart rate, improves blood circulation, relieves symptoms of migraines and supports the digestive system. Regular consumption of small amounts of caffeine may also reduce the risk of type 2 diabetes, regulate the level of histamine responsible for allergic reactions, and help with muscle or joint inflammation, reducing pain and tension.
Studies have clearly shown that caffeine does not affect strength during intense exercise. A group of athletes did not increase their performance or capacity after taking caffeine supplements, but they did feel less of a decrease after training. This study showed that caffeine does not directly affect anaerobic power, does not improve performance or power in the muscles, but only helps reduce the effects of exercise.
The experiment was conducted during anaerobic training so as to reliably test the performance of the athletes’ bodies. Data collected and published by the International Journal of Sport Nutrition and Exercise Metabolism showed that caffeine can also increase the amount of calories burned during training. This is due to caffeine’s effect on metabolic processes. Studies have shown that consuming coffee before a workout can help you burn up to 15% more calories.
The effect of caffeine remains in the body for up to 4 hours, but its most intensive effects are visible after about 30 minutes after consumption. For this reason it is recommended that athletes drink a cup or two of coffee a few minutes before starting to exercise, so that they get an extra boost of energy during the training session. Taking caffeine after physical activity can be equally helpful. At this time, coffee will help reduce the feeling of fatigue and speed up the muscle recovery process. For athletes who do not like the taste of coffee or tea, special synthetic dietary supplements containing caffeine have been prepared. What’s more, the number of professional sports nutrition products on the market is increasing, which include caffeine, which stimulates the body.
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