Coffee with the main ingredient of caffeine has some positive effects that make a difference in your workout.
Few people know that it was on the list of dopping banned during the Olympics. Today it is no longer banned in the Olympics but is still regularly controlled by the IOC if it is high in athletes. Why is it ever considered DOPPING? The main answer is because of its effects, it helps athletes awake, endure and many other positive status.
What caffein will bring about for bodybuilders
Caffeine is a stimulant. It will give you more stamina and increase your heart rate, improve blood flow from the heart to the rest of the body. This chemical is ergogenic, it helps you make the most difficult exercises by helping you eliminate fatigue. It also increases the amount of Adrenaline in your body, increasing sugar levels and adding oxygen to your muscles. Great, isn’t it?
It has been trusted by many athletes around the world to be used as one of the healthy stimulants that are not banned and is particularly evident in two types of sports:
- Running sprint marathon
These activities are durable and need concentrated strength lasting about 4-8 minutes.
Caffeine increases endurance
Caffeine helps athletes reduce their muscle glycogen consumption, energy storage will be used up during exercise. Caffeine is thought to delay the onset of muscle fatigue by helping the body use its own stored fat as energy instead, reducing the rate of glycogen burning. This is called “minimal glycogen.” Caffeine has been found to be an effective aid, contributing to relieving endorphins, as well as reducing mental fatigue. Drink it instead of energy boosters on your market.
Caffeine increases strength
The effectiveness of glycogen deficiency only occurs in the short term, aerobic exercises, high-intensity gyms as well as in endurance activities. The great benefit of caffeine lies in the short term, it reduces lactic acid. Lactic acid accumulates in muscles in the form of exhausted glycogen. That is the source of the burning sensation you feel in your muscles during exercise.
A 2009 study at the University of Illinois found that 300 mg of caffeine taken before exercise reduced the amount of burning of subjects in the study. Caffeine also seems to affect the rate of calcium and potassium ions in muscle cells, making it more easily produced in muscle cells and producing more energy for you to exercise.
Caffeine – time and dose of the day
Unfortunately, the habit of consuming a lot of coffee during the day will reduce all of these effects. The body will treat caffeine like any other drug, meaning that too much will be eliminated. A cup in the morning is okay, but 3 or 4 cups of coffee milk a day is okay, guys. Studies have shown that the optimal dose you should take into your body is from 2-3 mg caffeine per kilogram of body. For most people, it is about 1 to 2 cups of Vietnamese coffee.
Optimal time? Drink half a cup of coffee and about an hour before your workout seems to work best.