29/08/2023
Supplementing with caffeine can provide several benefits for sports performance. Some of these benefits include:
1. Enhanced endurance: Caffeine has been shown to stimulate the central nervous system, which can lead to increased endurance during prolonged exercise. It can help delay fatigue by reducing perceived exertion and increasing the ability to sustain high-intensity exercise for a longer duration.
2. Improved focus and alertness: Caffeine is a stimulant that can enhance mental alertness and concentration. It can help athletes stay focused and maintain attention during training or competition, which is crucial for optimal performance.
3. Increased power and strength: Caffeine can stimulate the release of adrenaline and activate the muscles, resulting in increased power output and strength. This can be particularly beneficial for athletes engaged in power-based activities such as weightlifting or sprinting.
4. Fat burning: Caffeine has been shown to increase the use of stored fat as a fuel source, sparing glycogen stores. This can improve endurance performance by delaying the depletion of glycogen, which is the primary energy source for muscles during prolonged exercise.
5. Reduced perception of effort: Caffeine can lower the perception of effort or fatigue, making exercise feel easier than it actually is. This can result in improved performance, especially during high-intensity or exhaustive activities.
6. Enhanced anaerobic performance: Caffeine has been found to improve anaerobic performance, such as short-duration, high-intensity activities like sprinting or jumping. It can increase muscle contractility and neuromuscular coordination, leading to improved performance in these activities.
It's important to note that individual responses to caffeine can vary, and some people may experience side effects such as increased heart rate, jitters, or digestive issues. It is recommended to experiment with caffeine intake during training sessions before utilizing it during important competitions or events. Additionally, it's crucial to understand the recommended dosage and avoid excessive consumption, as it can lead to negative effects on performance and health.
For sport’s performance, 3-4mg/kg/bw is what I’d recommend. So at 80kg (12 1/2 stone it’d be around 240mg. I think pro plus is about 50mg per tablet, if you buy caffeine tablets from supplement stores they tend to be 200mg each.
