Menu:
Caffeine
Caffeine is a substance that stimulates central nervous system (CNS), cardiac muscle and respiratory system. It wards off drowsiness and restores alertness. Because of its drug like effects on the body, caffeine has been classed as a drug and not nutrient.
However, it is taken mostly as a 'nutritional supplement' because of its availability in many everyday drinks. Caffeine is taken by those who have to stay awake till late hours in the night. Most of the people feel as if they can't help without a cup of coffee or tea containing caffeine, as a perfect refreshment.
One cup of coffee contains 50 to 100 mg caffeine while in tea the caffeine content varies between 30 and 60 mg per cup. Every 330 ml cola contains 50 mg caffeine. A 250 ml caffeinated 'energy' drink has 100 mg caffeine.
In sports activities caffeine has always been used to overcome weariness and boost stamina. Although the amount of caffeine required for improving performance, depends upon individual metabolism, yet 3 to 15 mg caffeine for 1 kg body weight is generally recommended. Accordingly an athlete with body weight of 70 kg can be given 210-1050 mg caffeine.
Here are some theories which can explain how caffeine is useful in improving athletic performance:
The caffeine dose above 5 mg per 1 kg body weight (for example 350 mg for an athlete with 70 kg body weight), helps speed up the process of fat burning during exercise by stirring up the production of adrenaline. In this process the fatty acids are released from fat cells and the glycogen remains unaffected. It has become clear that if caffeine is taken before exercise, it can temporarily prevent fatigue from affecting the body.
Caffeine directly influences muscle contraction by encouraging the release of calcium from the muscle cells and therefore it adds to strength and power. Caffeine also increases concentration, helps overcome the feeling of weariness besides boosting the enthusiasm to work hard.
How does Caffeine work?
Caffeine, on entering into the system, changes the chemical composition in the brain and blocks adenosine receptors in the brain and other organs. Under this effect adenosine loses its ability to bind to the receptors, slowing down the cellular activity.
The hormone epinephrine (adrenaline) which is responsible for increase in the heart rate, blood pressure and flow of blood to muscles is released with the stimulation of nerve cells. The flow of blood towards the skin and organs is reduced and liver releases glucose. In addition to this, the levels of the neurotransmitter dopamine are increased with the use of caffeine.
The amount of caffeine more than 3 mg/kg body weight has turned out to be effective and useful in some physical exercises particularly that based on aerobic. Even in events based on power and strength, caffeine has proved to be effective and beneficial.
Caffeine Dosage
Caffeine can boost performance if its is taken in accordance with the amount of 3 to 5 mg per 1 kg body weight, half or one hour before participating in training. This much amount of caffeine is equal to about three cups of coffee or three cans of caffeinated energy drink.
However, it is highly essential to adjust the perfect dose since the sensitivity to caffeine differs in individuals. Some people take caffeine more than required doses. But it is necessary to point out that if caffeine is taken more than the rate of 5 mg per 1 kg body weight, it will bring the caffeine content of urine at the levels above 12 micrograms/ml, instead of giving any benefit. This is the upper limit set for drug tests in sports.
Caffeine Side Effects
Caffeine can make one feel alert and stay awake to a certain extent. However, caffeine more than required doses might result in restlessness and make one feel nervous, tremble, irritated. The overdose may also cause diarrhea or even heart palpitations.
Those prone to caffeine's side effects, should not take it as it will no way help them boost their performance. Caffeine may also cause one to excrete more fluid. However, if one thinks of using caffeine, one should take additional quantity of water before and during exercise so as to counteract the side effects.