Express Stimulant Beats Workout Results

Rarely do I see exercise participants bouncing into a session (it's usually the jolly instructor injecting enthusiasm). In fact, the further we get into the week, I can see a reduced spring in their step. Especially with those that are really pushing their boundaries. Sometimes it feels easier to "catch joke" and go through the motions rather than dig deep and push. In your head, you want the rewards tearing down walls can bring. You can envision the outcome. But you just cannot do it. It seems impossible. However...

...You can bounce over your exercise limitations and smash your session

To illustrate, elite athletes continuously look for small gains. Something as little as a 3% improvement can help them smash their personal best. In that case, a 3% improvement can help you breakthrough, taking you closer to achieving your goals.

Namely, such results can be achieved with caffeine. In a recent study, researchers from the University of São Paulo, Brazil showed us something new that questions a sports nutrition rhetoric. Not only did the cyclists in the study, who took part in time trials that lasted around 30 minutes, beat their time on average by 3% while fueled with caffeine, but it didn't matter if the person regularly consumed caffeine or not. [1]

it keeps your body using more fat for fuel in the short term and stimulates the sugar release from your muscles, thereby providing your body with the ingredients to make energy.

The fact that it is widely believed those with a caffeine habit will build a tolerance to its effects, this kind of result should not be possible. We should see a clear difference between low and high caffeine consumers. Excessively caffeinated people should only experience the anti-sleep effect.

Actually, we've known the boost caffeine can give for some time, so much so that sugary energy drinks are lined with caffeine. However, you don't need the sugar. And it turns out that you don't need to cycle caffeine due of a tolerance build up to see improvements. Abstaining caffeine for a week or four is not needed if you desire enhanced performance.

A powerful stimulant to improve physical strength & endurance

Therefore, if you are pushing your body and need an oomph, especially in the mornings when you could feel your strength is lacking, then caffeine has been shown to reverse those feelings. It might be because the tonic is altering your perception of pain. It could be gathering calcium in your muscles and by doing so, increase your power output. [2, 3, 4]

While it is commonly recognised during prolonged exercise our bodies have to tap into our stored glucose sugar to keep us going, caffeine does something remarkable... it keeps your body using more fat for fuel in the short term and stimulates the sugar release from your muscles, thereby providing your body with the ingredients to make energy.

Plus, caffeine has an effect on your hormones, epinephrine and cortisol. The increase of these hormones may explain why caffeine has a positive impact on endurance.[5]

No pain no Gain?

As a consequence, feeling the burn and ultimately, pain is enough to make anyone stop what they are doing. Performing with increasing discomfort and continuing with it needs an extremely mentally strong person. And yet, you can cheat... a bit. Multiple studies have shown caffeine to decrease the pain experienced with exercise. So you could use caffeine to help you battle through those tough sessions. Go hard or go home - the easy way![6, 7]

So much can be said about caffeine. We all know the sharpness it gives our brains. And this focus can be applied to your workout to keep you on point. Your workouts will be efficient and active.

Now you might be thinking - "I need caffeine before my workouts, but how much do I need?" But before we look at the dose to get these results, there is one more thing caffeine can do to help you destroy your workouts...

...While you are really pushing it, especially for longer periods, your body will be using stored sugar. You'll be depleting reserves that need to be replaced. And caffeine can help. So when your next session comes, your body will be fueled and ready to go. To make this happen, you need to combine caffeine and carbohydrates. When taken together, your body is encouraged to replace stored sugar (glycogen). In fact, the rate of replenishing is increased by 66%.[8]

Altogether, caffeine can improve your training by giving you strength and power. Help you go for longer. Masks your pain barrier. And aids your body as it replaces glycogen (stored glucose sugar). Isn't it just a wonderful performance enhancer that has no calories?

Why those Sensitive to Caffeine's Effects Suffer

In fact, most of your bodily tissues absorb caffeine, so it doesn't take long to feel the effects. In around 45 minutes your body will absorb almost all caffeine. And its presence lasts a long time. Anywhere between 4 to 6 hours for the amount in your body to reduce in half. This is why those that are sensitive to caffeine's effects, such as keeping them awake, suffer greatly. Any caffeine that is not taken in from your bloodstream will be filtered out and broken down by your liver. Then it is removed when you tinkle.

It must be said that caffeine dosages should be tailored to individuals and you should talk to your doctor before supplementing with caffeine. Often it is recommended you start with a 100mg dose. See how you do and progress to 200mg of caffeine. For strength to increase, studies show higher doses of 500mg and above will get results. Researchers tend to use a dosage range of 4-6mg/kg body weight for performance. While to increase glycogen replenishment, 8mg/kg was used.