Adequate Coffee Dose For Athletes

Adequate Coffee Dose for Athletes

Caffeine is an ergogenic substance for athletes. In addition to improving cognitive performance, it is associated with the delay in the appearance of fatigue and with the decrease in perceived effort.

It is a substance that is used to improve performance in all sports, both resistance and strength. Presents some interactions with other supplements, for example with creatine. Until a few years ago the hypothesis that the administration of caffeine with creatine reduced the effects of the latter was sustained. However, current studies begin to put this statement between this.

Developing

Caffeine dosage

Caffeine supplements usually contain doses of between 90 and 180 mg of this substance per take. In combat sports, the intake of between 3 and 6 mg/kg of coffee body weight is advised to improve muscle strength and resistance levels according to the following article.

If it is a resistance exercise, the dosing range between 3 and 9 mg/kg administered 60 minutes before exercise according to the magazine ‘Sports Medicine’. Doses greater than this range could be counterproductive generating side effects such as insomnia.

However, it is necessary to take into account the form of caffeine administration. Its intestinal absorption is much slower than the oral. In this way, if gum with caffeine is consumed, these should begin to chew between 5 and 10 minutes before the beginning of the exercise.

Side effects of caffeine

Despite being an ergogenic substance, in high doses can cause toxicity.

It also generates tolerance over time. The symptoms of caffeine poisoning are:

• Irregular heartbeat
• Muscle fasciculations
• Nausea and vomiting
• Sleeping problems
• Diarrhea
• Vertigo
• Respiratory difficulty

For these reasons it is interesting to be accurate in supplementation so as not to exceed the recommended doses.

Anyway, it is possible, especially in long -term sports, to make a second caffeine intake within the test itself. Putting an example, in a 4-hour test, a consumption of 160-180 mg of caffeine can be interesting before the competition and another of 90 mg at 2 hours.

Foods with caffeine

In the market we can find products that present caffeine in its composition. Some teas, coffee and gas with gas usually contain this substance. You have to be careful with free sale stimulants and drink drinks, because on many occasions they include large doses of caffeine.

Sometimes this substance is mixed with other stimulants such as bullfighting seeking to enhance its effect.

There are articles in the scientific bibliography that talk about the potential danger of this type of drinks, especially when they are consumed by children or adolescents. The toxic potential of caffeine in large doses can produce a risk in young people, even more if they mix with alcoholic beverages.

Positive effects on health

The bibliography also reference other uses of caffeine at the health level. The incidence of caffeine in the prevention of neurodegenerative diseases is being studied. 

It is still necessary to know the mechanisms of action of the substance better, but some research paths seem to point to caffeine could present some influence on the prevention of some diseases such as Alzheimer’s.

Some articles also mention their role in prevention of kidney stones through an increase in diuresis. Anyway this function is not yet clear and needs to be investigated more thoroughly. There are older articles that mention the possibility that caffeine itself is related to the formation of these own calculations.

conclusion

Caffeine is an ergogenic substance used worldwide for its positive effects on exercise. Has the ability to delay the appearance of fatigue and reduce the perceived effort. It could also increase muscle strength levels for a limited time.

The doses used are in a range between 3 and 9 mg/ kg of body weight and their administration time varies according to the commercial form that we use.

However, it is necessary to be careful with the doses of this substance. It presents a toxic potential in high doses and overcoming the advice can lead to side effects.