Caffeine Boosts Endurance Performance – Know how?

Madhura Mohan

Posted on April 16 2020

 

Are you surfing on the net for a reliable performance booster? That’s good. With the evolving interest in fitness, competing and winning in today’s world, it is quite obvious for you to look for a supplement that could help increase your performance.

Well, guys if you are confused which supplement could help power your performance, give you bursts of energy, increase endurance without adding unwanted calories, ‘caffeine’ is the supplement you should look for. Because caffeine gives you all these benefits.

Caffeine has been consumed worldwide for thousands of years primarily through coffee, tea, chocolate, carbonated soft drinks and the more recent addition has been the capsule version of caffeine.

Caffeine is one of the best-researched ergogenic aids (a substance that enhances an individual’s energy use or recovery) whose ergogenic effects on exercise performance are well-researched and well-replicated.

Caffeine is a natural stimulant which helps you perform better during physical activity. It gives an edge to your performance by boosting your energy levels and helps you push yourself harder.

If you are thinking about how caffeine works do matter as much as the fact that it works, you’ll get that information in this article.

 

How Does Caffeine Benefit Your Performance?

The benefit of caffeine to your performance comes through 3 main mechanisms:

 

1. INCREASED WAKEFULNESS & REDUCED FATIGUE 

Caffeine’s performance-enhancing benefit comes mainly from its effect on your central nervous system. When you exercise for longer, your body produces a chemical called adenosine which makes you feel tired. When you get tired, adenosine binds to its receptors in the brain. The good thing about caffeine is that it has a chemical structure similar to that of adenosine, and hence it competes with adenosine for these receptors which tell our brains how fatigued we are. When caffeine binds to the adenosine receptors, it produces the opposite effect of adenosine, meaning it reduces fatigue and our perception of effort.

 

 

2. INCREASED ENERGY OUTPUT

Caffeine contributes to increased energy output by delaying muscle glycogen depletion. As per research, caffeine stimulates our body to utilize fat stores as fuel during long workouts. While glycogen sparing is most crucial in the first 15 minutes of exercise, caffeine significantly decreases glycogen depletion. Instead of utilizing muscle glycogen stores during exercise, caffeine allows your body to shift to fat stores. By delaying muscle glycogen depletion, exercise can be prolonged enabling you to work harder, longer, faster and perform more reps before fatigue.

 

 

 3. INCREASED ALERTNESS

Caffeine boosts mental alertness, sharpens focus, speeds up the reaction time and enhances your overall performance. When your brain is on point, so does your body. What do you say? Reduced adenosine binding caused by caffeine will result in increased alertness and decreased perception of effort. Caffeine causes neurons in the brain to start firing, so our glandular system recognizes this as an emergency and releases hormones from the adrenal system. The heartbeat increases with increased blood flow to the working muscles. Caffeine prepares your muscles for action, increases the number of fibres used in muscle contractions, meaning movement can be more frequent and forceful.

>Caffeine confers a sense of being energized, enhances concentration, and helps to speed reaction time.

>The increased energy, better focus translates to better endurance or push through extra sets and reps.

 

WHAT IS THE RIGHT TIME TO CONSUME CAFFEINE?

Caffeine is metabolized by the liver, absorbed through the small intestine and stomach within 30 to 45 minutes after ingestion. It can stay elevated in the system for up to 3-6 hours after consumption. Caffeine is best suggested to be taken one hour before exercise. The perfect timing of supplementation ensures you will have peak levels of caffeine in your bloodstream right when you hit those machines at the gym.


WHO SHOULD CONSUME CAFFEINE?

                                                                 

                                                                                                Research to date suggests that a wide range of active people, endurance athletes, and sporting people who do running, cycling, and swimming benefit from caffeine.     

 

 WHY CAFFEINE SUPPLEMENT?                               

             

You can get caffeine in tea, cola, chocolate and some sports drinks, but the caffeine content of these products is rarely stated on the label, so working out a precise dose is difficult. The concentration of caffeine in coffee can be highly variable too.

 

Caffeine lets you compete or train at a higher intensity for longer, without actually feeling like you are working harder…

 

Give a shot of caffeine before your training session and check yourself how it lets you exercise more vigorously with less pain and fatigue…

 

Reference: https://www.ncbi.nlm.nih.gov/pubmed/20888549

                          https://www.ncbi.nlm.nih.gov/pubmed/10049999

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Also read: Does apple cider vinegar help your lose weight

 

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