There's absolutely nothing like a large cup of joe to fire up your nervous
system and get your day started as of 2018 more than 64 percent of Americans
drink a cup of coffee every single day whether they love the taste or want the
energy boost consuming coffee and caffeine certainly has a dramatic impact
on our bodies in this video about line how caffeine affects our bodies how it
impacts exercise and what the optimal amount is for peak performance first off
how does caffeine work Kathy and access is stimulant when ingested via multiple
pathways which is why many people feel a physiological effect when consuming
foods or beverages containing caffeine the sensation is caused by two functions
of caffeine the first is because caffeine blocks adenosine adenosine when
it binds to receptors in our brains creates tiredness among other things no
caffeine blocks adenosine from binding in the brain at two different receptor
sites the first receptor site is how it suppresses tiredness when adenosine
binds to this receptor site you feel a little bit more tired but caffeine
prevents that from happening so it basically prevents you from feeling
tired the second receptor site that caffeine
blocks adenosine from binding to results in feelings of euphoria and stimulation
so through those two effects you are more likely to under perceive your
physical exertion when exercising as a pain you experience is reduced however
this is just the first of two pathways that is affected by caffeine the second
pathway relates to your metabolism many studies have looked at the impact of
caffeine consumption and adrenaline output and results of we concluded that
when you take caffeine whether it's in the form of coffee pills or food
adrenaline output is increased effectively this caffeine consumption
increases catecholamine adrenaline and noradrenaline levels which frees up more
fatty acids to be used for fuel when this event takes place more glycogen is
spared which can extend your performance during endurance type activities in
short your stay your glycogen reserves by using an
alternative form of fuel which can then allow you to prolong your exertion
giving your increased energy availability
moreover caffeine has effects at the muscular level as it enhances calcium
mobilization in the sarcoplasmic reticulum which a normal person terms
means that you realize a stronger contractile force which will translate
into an improvement in your lifting performance therefore when you mix lower
pain perception spare energy storage and stronger muscular contractions caffeine
proves to be very effective in aiding athletic performance now as you've
probably realized in life nothing is perfect and it's applies to caffeine as
well those who habitually use caffeine to improve their athletic performance
will not really develop a tolerance to the stimulant you may be thinking well
this tolerance dull the lifting benefits I realized when taking caffeine before
my workouts not entirely you see when you consistently consume caffeine you
reduced your sensitivity to the stimulant however not all the benefits
caffeine provides will diminish over time while you may not continue to get
that buzz or profound effect from caffeine after long-term use you will
still notice that having a coffee or any other caffeine source will allow you to
overcome your tiredness this energy aid is especially useful after a long day's
work or periods of fatigue where you're required to push your body like in a
workout or while playing sports with respect to local muscular function
studies have shown that even after extensive caffeine usage over time
shocking the muscles of users will trigger more force then someone without
caffeine in their system additionally prolonged use of caffeine will not
totally diminish your pain tolerance which is a primary benefit of taking
this supplement before strenuous exercise overall while some of the more
noticeable benefits is starting to use caffeine in your workout regime will
fade over time many of them will still remain as you
continue to use this helpful product so now that you know how caffeine works and
how it can impact your training let's go into how much caffeine you should be
taking if you've ever used a pre-workout supplement
you can expect to see between 150 and 200 milligrams of caffeine per serving
with some even containing up to 300 milligrams while taking this amount of
caffeine before a workout may give you the kick you need to hit that new PR
this probably isn't the optimum amount you should be consuming if you want to
get the full beneficial effects for strength improvement and volume
improvement in training you would need a dosage of between 4 to 6 milligrams per
kilogram of body weight therefore if you a 185 pounds or roughly 85 kilograms you
would need to consume between 340 and 510 milligrams to get the full effect
from the stimulant simply put your pre-workout supplements may not be
providing you the necessary dosage to optimize your coffee and effect on your
workout however before you go doubling up on your scoops of pre-workout
you must keep in mind that everyone responds to caffeine differently whereas
someone may take 200 milligrams of caffeine pre-workout and be bouncing off
the walls with energy others may fail to feel any difference which is probably
due to an increased tolerance to the stimulant after prolonged use
essentially you have to determine how caffeine works for you as over-consuming
this product can lead to stomach ulcers raise blood pressure and jitters which
is the last thing you want when trying to move heavy weight in the gym
additionally caffeine affects people sleep in different ways and nothing will
be more anabolic than proper rest so you should keep in mind that caffeine as a
half-life of four to six hours which means that after this time half of the
stimulant will still remain in your system this can be problematic to your
sleep quality if it impairs your body and releasing melatonin which prompts
feelings of tiredness and ultimately falling asleep for this reason if you're
going to consume caffeine try to take it earlier in the day so your body has
enough time to break down this compound prior to bedtime as a recap coffee and
allows for the blocking of adenosine to reduce tiredness and lower perceived
pain levels while also enhancing calcium mobilization at a muscular level which
when combined allows for more effort output and performance when exercising
finally remember that the optimal range of caffeine for exercise purposes is 4
to 6 milligrams per kilogram of bodyweight but that this number should
be adjusted to your own personal use thanks for watching if you enjoyed this
video please hit the like button and word on the street is that for every
person that hits a subscribe button the better man boss throws back a scoop of
pre-workout so hit that subscribe button and let's go smash some personal records
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