Caffeine and Sport. How To Properly Mix Them?
Everyone knows about the invigorating and tonic effect of coffee, but few realized that caffeine is consumed in the form of a dietary supplement. Nevertheless, its use in sports is quite widespread, it is found in many fat burners, sports energy drinks, and pre-workout complexes. Some athletes even take caffeine as a separate dietary supplement. The Protein Works has prepared a related article about how to take caffeine to improve your workout, and what positive and negative effects it has.
Caffeine in sports
For athletes, caffeine tablets are special dietary supplements with a high concentration of caffeine-sodium benzoate. This version of caffeine tablets for athletes has better absorption and reduces the likelihood of side effects associated with disruption of the gastrointestinal tract. Getting caffeine before exercise has the following benefits:
- Increases mental and physical performance.
- Speeds up the reaction.
- Temporarily relieves drowsiness and fatigue.
- Improves blood circulation.
- Deepens breathing.
Most of these effects are beneficial for ordinary people as well, but caffeine has a temporary effect, so it is ideal as a pre-workout supplement. Although no one forbids taking a supplement before other events related to physical or mental activity, for example, before performing in front of an audience. An athlete, taking caffeine for training, temporarily, but significantly increases his endurance, thereby levels up the effectiveness of training. And thanks to the increase in lipolysis, many athletes use caffeine for weight loss. Of course, an improvement in fat burning occurs only with active training, coffee itself will not relieve excess weight, it only forces the body to use fat deposits as an energy source for training.
How to properly take caffeine?
The main rule is to take caffeine before exercise. In order for the supplement to be absorbed and begin to have an effect, it is better to take the tablets 30-60 minutes before the start of the training. It makes no sense to take it after training since it does not directly affect muscle growth. It is recommended to take 1-4 tablets of 200 mg with any liquid. All pills can be taken at once, or they can be divided into several doses with a break of several minutes – there will be no difference for our body. One 200 mg tablet can be equated to 1-2 cups of strong coffee.
What is the negative side?
Caffeine is a natural and, more importantly, a very common substance. People who have contraindications to it probably already know about it. However, you should be a little more careful with supplements, as it is much easier to overdose on caffeine with pills than with regular coffee. Here’s a list of people who shouldn’t take caffeine pills for athletes:
- Adolescents under 18.
- Old people.
- Pregnant women.
- People with diabetes.
- People with serious cardiovascular issues.
- Those who have sleep disorders.
People with contraindications are not prohibited from taking caffeine tablets, but before using them, be sure to consult a specialist. If the intake of caffeine for training has led to any negative consequences, then you must stop the course and immediately consult a doctor.
Caffeine pills are useful supplements when taken in the right way. As with any other product, you have to be careful in order not to buy fake or low-quality pills. Improper use of caffeine pills in sports can easily lead to various negative consequences, so you must strictly adhere to the instructions. To find proper caffeine pills visit The Protein Works website. The authentication and high quality are guaranteed.
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