Nutri-Sport Supplement tip: Caffeine
February 3, 2010 by Ryan Irwin
One of the most common supplements used today (whether people realize it or not) is caffeine. Ask many and their day doesn’t really begin before they get their cup of joe! While a cup of coffee certainly contains caffeine and helps get you going in the morning, the benefits of caffeine lie much deeper.
First, in a recent review of research, caffeine can enhance your endurance in bouts of exercise and training. This includes both aerobic (endurance) or anaerobic (power). In fact, time trial tests have repeatedly shown to be beneficial in maximal effort endurance testing. Additionally, those sports that have intervals of high intensity effort (such as rugby, weight training or soccer) show benefit for caffeine supplementation as well.
The evidence is there for the benefits, but how much and when to take it? As published in the Journal of International Sports Nutrition, it shows studies that supports supplementing with caffeine in an anhydrous state (supplement) verses coffee is more ergogenic (performance enhancing). The amount that has been used in studies is 6.6mg-13.2/kg of bodyweight, which for a 14olb female is between 175-250mg and for a 200lb male, around 275-350 mg.
Caffeine is a diuretic and making sure one is properly hydrated is essential, especially during physical activity. Additionally, caffeine peaks in the body around 2 hours after ingestion, so taking it too late in the day could cause some individuals to have trouble sleeping at night.
If you are looking for an edge in your performance/training or enhancement to your workouts, then adding some caffeine might be the way to go! You can get it in either isolated supplemental form or as a combination of other ergogenic aids in a pre-workout formula. Let us show you the options to help you reach your full potential!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
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