POSITIVE AND NEGATIVE EFFECTS OF CAFFEINE ON ATHLETIC PERFORMANCE

POSITIVE AND NEGATIVE EFFECTS OF CAFFEINE ON ATHLETIC PERFORMANCE

Caffeine is an organic compound found in the seeds and leaves of certain plants. Caffeine in coffee is mostly derived from Coffea arabica, a plant or tree found in high-altitude subtropical and equatorial regions of the world.
Caffeine anhydrous is extracted from the seeds and leaves of coffee plants. "Anhydrous" implies "without water." Caffeine is isolated and dehydrated from plant debris upon harvesting. This results in a very concentrated caffeine powder.

Caffeine enters the bloodstream and travels to the brain. There, it resembles adenosine, a chemical found throughout the body. Adenosine acts as a depressive, slowing down and making you sleepy. Caffeine mimics adenosine so well that it can replace it in your brain and brighten things up.

Caffeine's stimulant qualities are further boosted since it amplifies the effects of natural stimulants, such as:

• Dopamine
• Norepinephrine
• Glutamate
• Adrenaline

After drinking a caffeinated beverage, the entire caffeine spike usually arrives within an hour. Caffeine's effects will wear off within three to four hours. For many people, a morning without caffeine means a slow start to the day. Caffeine is a nervous system stimulant that reduces sleepiness and provides an energy boost.

Caffeine is such an effective stimulant that many people use a highly concentrated caffeine powder, known as caffeine anhydrous, to improve sports performance or lose weight. A teaspoon of caffeine powder equals 28 cups of coffee, according to the United States Food and Drug Administration (FDA). This raises doubts concerning caffeine's impact on your health.

INCREASES CONCENTRATION AND ALERTNESS
As previously said, caffeine stimulates your central nervous system, enhancing focus and alertness. The International Society of Sports Nutrition's research supports the notion that caffeine helps improve cognitive function in athletes, particularly attention and vigilance.

Being able to dial in and focus throughout training and races will greatly improve your overall performance. Your brain will be more alert and devoid of unwanted distractions that could slow you down.

IMPROVES ENDURANCE AND STAMINA

Caffeine has been shown in studies to improve athletic endurance and stamina. It works by assisting your muscles in reserving glycogen, your stored type of energy. This slows the rate at which your glycogen depletes, allowing you to train for longer periods before becoming fatigued.

There is also evidence that coffee reduces your perceived exertion during performances, i.e. how difficult it feels to accomplish your workout or race. If it feels easier, you are more likely to have the motivation and energy to continue moving.

INCREASES STRENGTH AND POWER
Caffeine can help athletes boost their strength and power. Caffeine has been shown in studies to have a significant effect on upper and lower body strength, as well as power outputs.

It is vital to remember that even minor improvements can provide athletes a competitive advantage. I'm sure you're aware of the advantages of shaving a few minutes off your race time--it makes a significant difference.

CAFFEINE & DEHYDRATION
Are you worried that caffeine will dehydrate you? This is a myth!

Caffeine was once assumed to produce fluid loss, similar to a diuretic. However, the study discovered that ingesting an acceptable amount of coffee does not significantly affect hydration status or worsen dehydration. It also does not appear to impair body temperature control while exercising in the heat.

HOW DOES CAFFEINE AFFECT AN ATHLETE?

Caffeine can be strategically added to your diet before and during exercise to help keep your mind alert and make your activity feel easier.

BREAKING DOWN THE

Physical Benefits

• Caffeine can help you use fat as fuel, sparing your glycogen stores and increasing your endurance.
  
   
  • During lengthier exertion, coffee can help prevent weariness, allowing you to feel fresher for longer.

BREAKING DOWN THE

Mental Benefits

• Helps you focus on the task at hand.
• Reduces your perceived effort, making hard workouts feel simpler.

BREAKING DOWN OUR

Caffeine Tips

• The rule of thumb is to take 3-6 mg/kg body weight 60 minutes before exercise.
• Contrary to widespread perception, caffeine at this doses do not dehydrate.
• Small dosages of caffeine are all that is required to get a performance boost. For most people, that is approximately 70-200 mg (1-2 cups of coffee).

CAFFEINE’S DOWNSIDE

Caffeine has some drawbacks, including an increased risk of sudden cardiac death due to irregular pulse and a diuretic effect that promotes frequent urination. This can cause dehydration, especially if you don't drink enough water or are exercising strenuously.
Caffeine can contribute to bone density loss and osteoporosis by causing calcium loss over time. It heightens anxiety, nervousness, and insomnia.

Caffeine Wrap-Up

Though we do not endorse the use of caffeine, this article discusses some of its benefits and dose recommendations for enhancing performance. Caffeine's ergogenic effects vary according on dose, timing, intensity, duration, and habitual use.
Athletes with medical issues or a history of sleep disorders should exercise caution and check with their healthcare physician before consuming caffeine.