Caffeine and its beneficial effects on exercise

Caffeine in coffee, soft drinks, energy drinks, tea Bitter cocoa is commonly consumed all over the world Most people avoid caffeine in the morning or in the middle Day to increase alertness and reduce fatigue But athletes use caffeine to improve athletic performance. Almost everyone has used caffeine in some way.
It is an edible chemical in several A plant source is found, the most common of which is coffee beans. Various teas and even cocoa have a natural caffeine content. Caffeine is considered as a stimulant to increase our energy levels. Athletes have long used it to increase their performance during training and competition get benifits. In this article, we will examine the nature and effect of caffeine on athletic performance.
How does caffeine increase our energy? In short, it causes sleep when adenosine interacts with brain receptors Contamination subsides, but caffeine blocks binding by blocking adenosine receptors Adenosine binds to its receptors, reducing and increasing the feeling of drowsiness and fatigue It becomes conscious.
In fact, this process can also affect the body’s hormones in some way The amount of epinephrine in the blood often increases with caffeine consumption. It is called adrenaline and its increase in the blood increases the heart rate, helps the muscles To produce more energy and even increase metabolism. According to research, caffeine can increase pain tolerance for this purpose in some drugs Caffeine analgesics are also available. And this property is one of the reasons for its popularity Athletes can also caffeine through interaction with heart muscle cells Improves heart function. And may be one of the factors that helps our heart to Pump blood more vigorously during exercise.

When our heart fills with more blood, the muscle fibers of the heart become more full It stretches and causes the heart muscle fibers to contract with more force than blood Pump more and transfer more oxygen to the active organs. The heart muscle is also dependent on calcium concentrations during contraction and force generation. Caffeine can help increase the concentration of calcium in the heart muscle fibers and thus cause Increase strength in athletes, even when tired. Effects of caffeine on endurance performance: Positive effects of caffeine use in endurance training Highly observed.

Studies are constantly impacted Positive Caffeine is expressed before training or competition But these positive effects with variables such as dose, nutritional status and even time of consumption Caffeine can increase the contraction of fibers by the factors mentioned above Myocardial infarction, improve consciousness and change the amount of hormones in the bloodstream and in The result improves endurance performance. It seems that its most important effect is related to Athletes’ endurance function is the ability to block adenosine receptors and with reduction Fatigue in the central nervous system (CNS) reduces the amount of fatigue in the muscles of the body It can also reduce perceived pressure (RPE) during exercise Caffeine has been shown to work out or compete at long intervals Done improves our performance. Increasing fat oxidation can also help improve performance in these exercises.

In addition, caffeine consumption due to its effect on various hormones, can increase Increase metabolism by increasing the concentration of calcium in the myocardial muscle fibers It can increase strength in athletes even in times of fatigue. The effect of caffeine on strength performance: Numerous studies have shown that caffeine improves strength performance in athletes Which appears to be able to improve the strength function of the upper extremity muscles The body is more effective than the muscles of the lower body.

How does caffeine increase strength? Caffeine plays a major role in increasing strength, possibly through the activation of muscle fibers Because caffeine inhibits the activity of adenosine, most likely by consuming it Muscle fibers can be used for resistance training and weight transfer.

After how long does the body develop resistance to caffeine? Unfortunately, in less than 15 days, the positive effects of caffeine consumption diminish. One of the issues to consider is getting used to caffeine over time The body’s sensitivity to this substance decreases with increasing number of adenosine receptors And its effects are reduced to take advantage of the positive effects of caffeine We have to increase the dose.

But by stopping consumption for a week, the previous sensitivity can be restored. How can the development of the body’s resistance to caffeine be reduced? The easiest way is not to consume caffeine every day, although this may seem difficult But it will help to take advantage of its beneficial effects. Another way is to stop consuming caffeine for a week after one to two months of consumption. What is the best source of caffeine? We can get caffeine from different sources, but it is the best source for athletes Which? Preliminary studies suggest that the caffeine in coffee may be as large as tablets Caffeine is not effective. There was also a theory that the presence of other substances in Coffee may interfere with the benefits of this substance.

However, this has not been observed in subsequent studies. Another common source of caffeine is tea, especially green tea. However, some people do One wonders if green tea is actually an effective source of caffeine It relaxes ?! Because green tea contains the amino acid L-theanine Which is relaxing. We have a lot of information about this in the field of sports performance We do not have a combination, but studies show that L-theanine can have some Neutralize the negative side effects of caffeine consumption, such as anxiety.

If you decide to discontinue caffeine due to side effects It is better to try green tea. Conclusion Overall, caffeine is one of the most effective supplements for athletes looking to boost Their performances are. Of course, athletes must be able to resist it To avoid its benefits. Either avoid consuming it every day or After one to two months, stop consuming caffeine for a week It depends on the individual. Long-term use of caffeine is safe as long as The doctor has not forbidden the person to use it for various reasons. Eventually consuming any type of caffeine can be effective but the healthiest And choose the safest way to consume caffeine.

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