What is Caffeine?
Caffeine, a natural stimulant, is found in fruits, leaves, coffee, cacao, and guarana. In addition to increasing your brain’s and nervous system’s activity, chemicals like cortisol and adrenaline are circulated around the body. The drug is quickly absorbed by your bloodstream and peaks between 30-120 minutes after consumption. It then lasts for 3-4 hours before dropping.
It works on your nervous system to bind and block A1 and A2A brain receptors. This enhances your performance. By blocking the A1 receptors, you will feel less sleepy and have more endurance. By blocking the A2A, dopamine (adrenaline) and epinephrine are released. This increases power and focus. If you drink too much caffeine, your receptors will become desensitized and not be affected.
Fat stores are used as fuel rather than glycogen. This allows your body to tire slower. Your body will be able to perform faster and harder, and you can do more repetitions.
Caffeine and Our Body
Caffeine affects each person differently, but the doses for optimal performance are usually between 1mg and 3mg per kg body weight.
Some common effects include, but are not restricted to:
- Activating your nervous system to increase focus and energy while reducing tiredness.
- To improve performance, increase the circulation of adrenaline (fight or flee).
- Lipolysis is the breakdown of fat within fat cells.
- Activating your Central Nervous System for better muscle performance.
- Exercise can cause you to feel “high” by increasing the beta-endorphins that are released.
- Thermogenesis is a way to increase body temperature, which helps burn calories.
- Increased fat metabolism allows for the preservation of muscle carbohydrate stores.
Five Benefits of Caffeine for Exercise Performance
- Performance is improved
- Reduce glycogen consumption during the first 15 minutes to increase endurance.
- It produces an adrenaline-like effect that increases the secretion of calcium into the muscles. This enhances strength and power.
- Burning fat is faster.
- Caffeine helps you to exercise harder and longer, which will burn more calories.
- You may not feel like eating because your fight or flee response is activated.
- The rate of recovery is increased.
- Caffeine, when consumed with carbohydrates, will help to increase glycogen replenishment.
- Increased performance in the Aerobics
- To increase endurance, it is advised that runners consume caffeine regularly before exercising to block A1 receptors.
- For maximum benefit, it is recommended that athletes who need short bursts but also rely on their endurance consume caffeine only right before training.
- The performance of anaerobic exercise is improved.
- Caffeine should not be consumed daily, as this can cause your body to develop a tolerance. This will hinder your performance rather than improve it.
- You can lift more weight by taking 100mg to 600mg of caffeine, whether you are squatting or benching.
Caffeine Side Effects
Caffeine can be used to boost energy and improve focus, but high doses can cause sleep deprivation or anxiety.
Side effects can include:
- Poor sleep quality
- Gastrointestinal distress
- Fatigue
- Headaches
- Muscle cramps
- Dehydration
- Anxiety
If caffeine is consumed in moderation and combined with a healthy diet and fitness lifestyle, these negative effects will not affect anyone’s health. Weight lifting, whether in a gym or a park, can help you maintain a healthy lifestyle. Caffeine in high doses (600mg), especially for those who are not used to it or have anxiety, is not recommended. Start with small doses, enough to feel its effects but not so much that it causes your body harm.
Can you ever consume ‘too little’ caffeine?
Yes. Caffeine is a drug and can be addictive. Your body can become physically and mentally dependent on caffeine to function.
You may also experience the following symptoms if you have consumed too much caffeine:
- Dehydration
- Frequent urination
- Headaches and dizziness
- Rapid heartbeat
- Trembling Hands
You may experience withdrawal symptoms as a result if you remove caffeine from your daily routine. They include:
- Fatigue
- Sweating
- Muscle pain
- Anxiety
- Constant headaches
You can reduce your caffeine intake gradually each day rather than eliminating it all at once. This will allow your nervous system to adjust to the new level of caffeine.
