Improvement- Caffeine for performance is the great source of your mindset up!
Training is not everything! More and more of us are becoming aware of the importance of proper nutrition for our health, wellbeing and athletic performance improvement. That’s why we asked our friends from Sports Dietitians Australia to keep the best bike us up to date on sports nutrition news. Which theme is better to arouse the interest in nutrition, as the number one watchdog – coffee?
The Who, Why, What, When & How Of Sports Nutrition–
Alison Garth; Accredited Sports Dietitian
Bikes that are based on a coffee – a familiar picture. At the Tour de France, the stars are drinking bottles of Coca-Cola by the bottle in the hot phase of the stage. New caffeinated sports nutrition is flooding the market – but can caffeine really be that good? In our first issue of the “Who, how what & why of sports nutrition” we clarify the question of how much caffeine can help you to accelerate on the bike.
Caffeine can definitely positively influence your performance. Whether male or female, both in long stamina events or short time trial units. Laboratory values give a performance increase of about 3%, but it is difficult to make accurate predictions about performance improvement in real life situations. Factors such as weather and individual tactics also come into play here.
What is definitely to be considered, “a lot helps a lot” does not apply to caffeine. It is recommended to take 1-3 mg of caffeine per kilogram of body weight (70-210 mg for a 70 kg person). If this does is exceeded, it is unlikely that any further increase in performance will result, but the risk of side effects (eg tremors, high pulse rate) will increase significantly.
It should also be noted that drivers react differently to caffeine, for some the positive effect clearly outweighs the risk of side effects, while others may not have any positive effect on caffeine at all. Experimenting with different amounts can help find the right amount for performance enhancement that has no side effects for you.
In the past, it was thought that caffeine boosts fat burning and “trains” glycogen in the muscles.
However, recent studies have shown that most of the positive effects that caffeine can have on us come from its effect on the human brain. To be precise, caffeine is an antagonist to adenosine receptors. By blocking the adenosine, the caffeine affects the central nervous system, which has a positive effect on physical exertion and fatigue (e.g. how strenuous the workout appears). Put simply, you can increase your ability to accelerate for longer before the negative effect of fatigue sets in, which of course increases performance.
Coffee, cola, caffeine-added gels, caffeine chewing gum … the list of caffeinated products is long. So the question arises as to whether one source may be better than the other? Generally speaking, no. Studies have shown that the positive effects of caffeine are independent of the type of presentation. If you get more knowledge performance to go the best bike us.
However, where it is difficult, the respective caffeine content of the products. Depending on the product, this varies greatly and even with the same products of different brands, the caffeine content is not necessarily the same. Knowing how much caffeine you eat is enormously important, as there is only a fine line between increasing performance improvement and negative side effects.
The list below should give you an overview of how much caffeine contains different products. However, caution is advised, as mentioned, the caffeine levels often vary, so a second check is advisable.
The effects of caffeine on performance can be proven regardless of the time of ingestion. Whether before the race divided into two cans during the race or during the race when fatigue sets in, the positive effects remain the same.
Unlike many other nutritional supplements, the effects of caffeine are felt quickly after taking it (usually within an hour). The duration of the race should, therefore, influence your time of ingestion. In short events such as time trial races, it is advisable to take the caffeine before the start, if only because such races hardly offer the possibility of food intake. For long events, however, it may be advisable to take caffeine before the race and keep the dose during the race or to wait until the decisive phase. It is advisable Recumbent bike to try different strategies in training before the race to find out which ones work best for you.
Interestingly, recent studies have shown that caffeine can reduce the negative effects that training has with low levels of stored glycogen (carbohydrates). Although it can not raise performance to the level of full glycogen stores, caffeine is still helpful here. For example, if you have not eaten enough before exercise, or you already have a workout session before breakfast, then caffeine can be very helpful here.
Coffee drinkers can relax – there is no reason to miss out on coffee in the training phase before an event, even if you want to benefit from caffeine during the event. Refraining from caffeine before an event will not give you a bigger boost in your intake of caffeine during the race, but rather in side effects like headaches. Only your recovery times should be respected, should you exercise late at night, remember that caffeine has a negative impact on your sleep.
So you’re now convinced that a quick coffee stop will do more for you than a break to rest your legs and escape the wind? Here is a short summary of how caffeine can help you to really accelerate:
- Athletes react very differently to caffeine– Try it initially with ~ 1-3mg of caffeine per kg of body weight (e.g. 70-210mg of caffeine for a 70kg person)
- The timing of taking is flexible– try different combinations like before, during or in the final phase to find out what works best for you
- Where the caffeine comes from is not really important– but make sure you know how much caffeine your source contains and how much you’re taking
- Watch your sleep – caffeine affects your sleep, remember to work late
- Try out! – If you are taking caffeine to improve performance during a race, then try out in training, what amount and when to take it the best
Best Recipe – Mocha Banana Smoothie
Try this smoothie before your next exit – full of carbs with a dash of caffeine
- 1x spoon of drinking chocolate
- 1x mug (250ml) of milk
Just pack everything in a blender and wait until the consistency suits you.