This is How Pre-Workout Caffeine Helps You in Your Training
Without a doubt, caffeine represents the most consumed stimulant substance in the world. Either through coffee beans, herbal teas, or other types of alternative routes, its consumption is commonly related to an improvement in the sports and cognitive field, especially pre-workout caffeine. In fact, it is good for a pre-workout with low caffeine.
But what is really true about it? Today we tell you the effects of caffeine on our metabolism and how it can affect our sports performance and fat burning. This is how caffeine helps you in your training.
The stimulating role of caffeine and its physiological effects
As we mentioned, caffeine, consumed properly and in the recommended doses, has been related to stimulating properties on the central nervous system (CNS). It has been studied that this direct relationship with metabolic activation is translated into an increase in heart rate and blood pumping itself.
Due to these reasons, it is not surprising that many athletes resort to its consumption as an aid for fat burning or to improve sports performance.
After its ingestion, and within approximately 45 minutes to an hour, the stimulating physiological effects of caffeine begin to appear, interaction with the nervous system that will continue for at least four hours later.
The cells of our body respond with the release of adrenaline, thus increasing the heart rate, the blood pumping to the muscle tissues, and the respiratory rate. A metabolic activation that puts us "alert".
Effects on fat burning: in addition to its satiating level and its thermogenic effect, studies conclude on a lipolytic effect of caffeine, through consumption of 4mg caffeine/kg of body weight, observing a consequent increase in basal metabolism and the use of free fatty acids (FFA) as an energy source.
Research has concluded that this mechanism will be especially effective in those workouts in which the intensity maintains the EPOC effect above 60 minutes. In this type of training with high muscular and metabolic impact, even if initial glycogen consumption is required, the subsequent prolonged fat burning will benefit.
Effects on sports performance: it has been investigated that the effect that caffeine has on the central nervous system, generating the blockade of adenosine receptors, translates into less transmission of the sensation of pain and fatigue during training, which it translates into an improvement in both endurance and intensity of training.
In addition to this, the release of adrenaline and the increase in dopamine after the consumption of caffeine, gives our body an extra motivation that will also positively influence the increase in sports performance.
Getting the Most from Caffeine
Based on the fact that caffeine, as a stimulating substance, can cause a certain addiction, it is very possible that if it is taken continuously, our body can get used to its effects and we do not perceive the benefits at the sports level that we have mentioned.
For this reason, it is advisable to take a cycled caffeine intake, resorting to its consumption on occasions when we are more fatigued or when we are going to perform more intense and demanding workouts.
Best Time to Drink Caffeine
When is the best time to drink caffeine: pre or post workout? It is generally advised that caffeine intake occurs about 30 minutes before training begins. Studies have shown that pre-training caffeine intake is related to an increase in subsequent sports performance and a lower perception of muscle pain, proven benefits, especially in the short term. Despite this recommendation, the truth is that benefits have also been observed in post-workout caffeine consumption. In this case, the supplementation after training, together with the hydrate recharge, increased the synthesis and the glycogen reserve, promoting better muscle recovery. As a general rule, its pre-training consumption is recommended to visualize an improvement in sports performance, although its post-training consumption has also been proven to have muscle recovery benefits. Both options, or even a "pre-drink" hours before resistance training, along with a carbohydrate intake, can be effective alternatives to benefit from the effects of caffeine.