Caffeine's benefit in Improving fitness and workout

Caffeine is synonymous with focus and staying awake.
A strong dose of caffeine, be it from its pure form or strong caffeine based beverage such as coffee, 15 to 30 mins before exercise can actually bring about positive effects in workout performance.
In this episode, we will discuss more on how caffeine can enhance our workout capacity and how much caffeine should we consume on a daily basis.

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Firstly, let me explain how Caffeine affects Our Body.
This natural stimulant directly enters the bloodstream and climbs up to its highest levels about one hour after consumption.
It can directly affect brain and muscle cells and eventually gets broken down in the liver.
The reason why it keeps us awake is that it blocks off andenosine receptors which prevents our body from feeling sleepy or lethargic.

Now when it comes to exercise performance, caffeine actually has scientifically backed benefits.

Firstly, It Improves Exercise Performance through Elevated alertness & focus
Caffeine influences the central nervous system, which makes the individuals feel less fatigued.
It encourages the body to produce more Epinephrine or adrenaline and chemicals like Endorphins, which causes the body to temporarily be relieved of stress and reduce the perception of effort.
Studies have shown that individuals engaged in endurance, high intensity and strength exercises experienced marked performance enhancement as compared to the placebo groups.

Secondly, it enhances muscle recovery.
According to the American Physiological Society, post exercise caffeine intake resulted in a 66% increase in muscle glycogen as compared to decaf carbohydrate drinks.
This increase in muscle glycogen helps to preserve muscles and speed up post exercise recovery, getting the individual ready for the next bout of workouts even sooner.

Thirdly, caffeine Speeds up Weight Loss
A very popular ingredient in weight loss supplements.
Research has shown that taking caffeine 30 minutes before aerobic exercise can increase the rate of fat burnt during the workout.
It is shown to increase the overall body temperature or thermogenesis, resulting in more calories expended.

Now, what is the recommended caffeine intake a day?
The recommended daily dosage is 200 – 400 mg of caffeine based on weight, which translates to about 3 – 6 mg per kg of bodyweight.
Preferable sources of caffeine for exercise performance enhancement should come in the form of caffeine anhydrous or strong coffee.
The dosing strategy should be overseen by a certified dietician for safety and efficacy.

Do note that caffeine dose has its Side Effects
Individuals respond differently to caffeine, but general side effects include :
-Insomnia, Gastrointestinal discomfort, Fatigue
- Headaches and Dizziness, anxiety, irritability
- cramped muscles
- dehydration
- tremors

Please seek a certified healthcare professional before starting your caffeine intake regimen and start with small doses to test the body’s suitability to the supplementation.
When dosing, please make sure you read the labels correctly, do not confuse between milligrams and grams.
Also, take into consideration of the caffeine intake that you might be consume from your daily regular drinks such as coffee before considering the post-exercise dosage.

Hope you have learnt more on how caffeine can potentially help you break your fitness plateaus through maintaining your mental focus and energy levels.
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Till next time, stay safe and stay healthy!

00:53 How caffeine affects our body
01:25 Caffeine Improves exercise performance
02:11 Caffeine enhances muscle recovery
02:41. Caffeine speeds up weight loss
03:09 Recommended caffeine intake a day
03:41 Side effects of caffeine

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Видео Caffeine's benefit in Improving fitness and workout канала SG Dr. Wellness