Theres quite a bit of buzz over caffeines ability to affect your workout performance. Several studies suggest that having a cup or two of coffee, tea or cola an hour before exercise may allow you to go longer before feeling fatigued. And giving your body a jolt mid-workout has been shown to reduce perceived exertion, while a sip of the strong stuff can also help muscles recover more quickly after a workout.
The consensus among experts is that its safe to regularly consume up to 300 milligrams of caffeine per day, which is the equivalent of about three cups of coffee or six cups of tea. For athletes, the generally agreed upon dose before an athletic event is three to six mg per kilogram of body weight, or somewhere between 210-400 mg of caffeine for a 150-pound person.
Athletes at all levels can take advantage of caffeines boost, but there are three important things to consider when adding it to your training routine:
Timing: Most reports suggest that caffeine should be consumed about 45 minutes to an hour before activity in order to experience maximum effects, but since its absorbed quickly and lasts for hours, the timing wont make or break your performance. In general, expect that any pre-workout boost may help postpone fatigue and provide that extra kick needed to cross the finish line for events lasting two hours or less.
Amount: An Australian study found that runners who took 95 milligrams of caffeine (equivalent to that in a cup of coffee) improved their 5K running time by an average of 10-12 seconds. Food for thought when considering your own pre-race fuel: A 20-oz Starbucks coffee contains about 200 mg; iced tea has about 40 mg; diet soda has about 50 mg.
Conditioning: Good news for coffee and cola fanatics: The same performance boost has been observed in both regular coffee drinkers as well as those who abstain, so theres no need to cut caffeine cold turkey the week before a big competition. Although the body habituates some of caffeine's effects, (elevated pulse and blood pressure), its performance-enhancing benefits appear to be enjoyed by all.
Finally, its worth mentioning a quick disclaimer: While caffeine is a widely recognized as a safe substance, it tends to affect people differently (e.g. A fat reduction overview can help you produce a clear outline of what you require to focus on to achieve your fat reduction purpose if you're a beginner; or serve as a reminder for these who are at an advanced or more boost step of their weight loss strategy. Following are seven steps that can serve as suggestions for your own weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss plans have misled people into wondering that it is the same, but most diets and weight loss applications only work by causing a person's body to burn more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. may make you feel jittery if you're not used to it), so err on the side of safety and consult with your doctor before rotating it into your nutrition regimen.
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