Caffeine: Ergogenic trap device or food?

Caffeine is perhaps the most widely used stimulants for both the general population, and for athletes and athletes. In recent years many studies trying to unravel its role in athletic performance as an integral part of diets high level athletes.

Most of us have heard the prevailing view that a strong diuretic, dehydrating the body and not counted as replacement fluids. But it seems that slowly we will review. The truth is that the moderate consumption of coffee, Cola or other caffeinated beverages as part of our daily diet, normally counted in fluids. Most aerobic athletes are accustomed to consuming caffeine, whether before or morning workout intervals, or during major sporting events.

Considered, one of the most important ergogenic aids in helping athletes to train harder and more efficiently. Stimulating the mind, contribute to clearer thinking and maximum concentration. The majority of research on the effects of caffeine, we conclude that caffeine helps athletic performance and makes the exercise seem easier (6%). The mean improvement in athletic performance is 12%, with most stands to benefit endurance exercise and immediately lower the average exercise duration (8-20). The greatest benefits are divided into athletes rarely drink coffee, probably because they have not developed tolerance to the stimulatory action. However, the response to caffeine varies from organization to organization and therefore not safe to say that everyone increase their athletic performance ‘device caffeine. “Possible side effects are nausea, or epigastric pain or nervousness due to drinking coffee. Here we should note that the time consumption of caffeinated beverages may play a key role in the effects this will have on the athlete. So while drinking coffee at breakfast may lead to the desired activity of the gastrointestinal tract, drinking coffee before the race may cause gastrointestinal disturbances. For this you need the athletes to test the effects of caffeine during workouts and not directly in combat.

Here we should mention that the content of the preparations for this vary and most athletes consume coffee, other caffeinated gel, caffeinated drinks or caffeine capsules. Moderate coffee consumption is considered to be 250 mg / day. Finally we report that the response to caffeine varies among athletes. So some very “sensitive” to it, prefer to abstain rather than be in excitability, while some consider it an integral part of their daily diet.

One thing is certain for now, that only through trial during training to explore the beneficial effect or not in your athletic performance, although it cannot outweigh the benefits of adequate sleep.

Source: http://www.fitsn.com