Caffeine belongs to a group of chemical substances called purines " (the chemical term is 1.3, 7-TRIMETILXANTINA), found naturally in coffee beans, tea leaves, in chocolate, cocoa and cola in the seeds (an African plant). Caffeine is often added in carbonated beverages and many medications or supplements can be sold without prescription. In nature there are very sixty-three plant species that contain caffeine.
Effects of caffeine
Although the ergogenic effects of caffeine have not yet been fully clarified, it now seems certain that they are mediated by the release of catecholamines. These hormones can be called epinephrine and norepinephrine or epinephrine and norepinephrine. Their action, maximum effort during fright or sudden and intense, it acts at both central and peripheral.
To prepare the body to support this major commitment psychophysical catecholamines:
- increase coronary blood flow (increased blood supply to the heart)
- increased cardiac output (increased blood supply to the tissues)
- increase systolic blood pressure
- increase blood flow muscle, kidney and skin
- increase metabolism
- increase the production of glucose (glycogenolysis) and lipolysis
- block adenosine receptors of fat cells and those nerve
Caffeine therefore facilitates the use of fat as fuel , sparing carbohydrate reserves, increases the body's metabolism promoting weight loss (often associated with slimming and anti cellulite), produces analgesic effects in the system central nervous system, decreasing the perception of fatigue and improving the speed of recruitment of nerve fibers.
Diet and caffeine
Taking caffeine
To maximize the positive effects it is advisable to take 3 to 6 mg of caffeine per kilogram of body weight from 180 to 75 minutes first of competitive sport. Small doses can be taken during endurance performance, for example in the home straight.
Given the great individual variability is a good idea to explore the use of caffeine during training, the avoidance of the three days preceding the competition. Because of possible side effects you should consult a doctor before use.
side effects
intake of caffeine is not without risk, especially for those who normally avoid taking it with diet. In particularly susceptible to its action, effects side also important they already appear to moderate doses (two cups of coffee).
The classic symptoms of excessive caffeine intake include: excessive excitation, headache, insomnia, tremors, irritability. Caffeine promotes fluid loss (diuretic effect) and should therefore be taken with drinks, staying well hydrated throughout the exercise.
source: my-personaltrainer.it
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