Caffeine forms part of the ergogenic supplements we’ve discussed in the previous blog. If you haven’t read the blog yet, kindly do so, in order to get a brief introduction and definition of ergogenic supplements. Caffeine is widely used as a stimulant by athletes and sports men, it is also used for mental alertness by most people. Its effects have been proven by scientific research. It can be consumed as a supplement concentrate or obtained from foods such as; coffee, tea, guarana, mate and many other products in diluted/mild form.
Stimulation of the central nervous system; heart, muscles and other blood pressure controlling centres. This will result in an increase in the release of endorphins by the brain, enhanced neuromuscular function, enhanced alertness and ease of physical or mental effort. This will result in an improved endurance exercise capacity.
As a concentrated form (anhydrous powder/supplement), 3 – 6 mg of caffeine per kilogram of body weight can be consumed approximately 60 minutes before exercise. If you weight 75 kg, this would mean: 225 mg – 450 mg of caffeine, (Check dosage and quantity on supplement facts). Depending on the type of coffee you take, this could be 2.5 – 4.5 cups of coffee.
Larger doses of caffeine can result in negative side-effects like: nausea, anxiety, insomnia and restlessness. Caffeine also acts as a diuretic, resulting in an increase in the flow of urine to a small extent.
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