Caffeine

Caffeine Powder

Caffeine Supplementation

.9-4.5mg/lb…2-10mg/kg…150lb=140-680mg/day

Caffeine enhances nervous system activity providing mental and physical improvements. This stimulant could be found in coffee, soft drinks, tea, and chocolate. It has the ability to reduce fatigue, increase alertness, and causes a feeling of euphoria. It is often seen as the most effective ingredient to promote stimulation in a pre workout. This stems from the ability to increase adrenaline production.

This drug has been used by athletes throughout history as a performance enhancer. It is so potent that in large doses (about 500mg) it would cause an athlete to fail a drug test. The stimulant benefits both aerobic and anaerobic activities.

Reduce Adenosine Receptor Properties

Adenosine receptors are responsible for neurotranmission, arousal, and pain perception. Caffeine works against the the adenosine receptors by decreasing pain perception and lowering perceived exertion during exercise. These effect result in a decreased firing rate of the motor units allowing for more sustainable and forceful muscle contractions.

Increased Muscle Calcium Ion (Ca2+) Concentration

Caffeine consumption induces and enhances production of calcium ions (Ca2+) in muscle fibers. Calcium ions are used by all muscle fibers as there primary signaling and regulatory molecule. This allows for an increased ability to turn electrical stimulus into a mechanical response. Without calcium ions the nerves and muscle fibers would not be executable.

Aerobic Endurance Increased

2008  Caffeine improves physical and cognitive performance during exhaustive exercise.
Dosage: Caffeine 100mg + 45g Carbs vs Performance bar vs and Placebo
Method: Twenty-four well-trained cyclists performed a 2.5-h exercise followed by a time to exhaustion trial.
Results: Those who took caffeine had significantly better results in the computerized complex information processing tests and time to exhaustion test.

Caffeine allows the user to perform at a higher power output for a longer amount of time. Noticeable enhancements are seen in speed, resistance to fatigue, and complex cognitive abilities. This is ideal for prolonged aerobic situations.

More fat is used as an energy source which slows down the use of glycogen and delays fatigue. This improves time to exhaustion by 22%.

Caffeine helps increase blood lactate levels. As you reach closer to your lactate threshold your muscles fatigue and exercise becomes difficult to maintain. Caffeine helps you perform at a higher level without reaching your lactic threshold. This helps maintain aerobic metabolism before tapping into the more limited anaerobic energy production process.

Anaerobic Power Production Enhanced

2008 Caffeine supplementation and multiple sprint running performance.
Dosage:  Caffeine 5mg/kg vs Placebo Maltodextrin
Method:  21 physically active men participated in multiple sprint intervals (12 x 30 m; repeated at 35-s intervals)
Results:  Caffeine ingestion resulted in a 1.4% faster sprint time and an increase in average heart rate of 3.4 beats per minute.
2008 The effect of caffeine as an ergogenic aid in anaerobic exercise.
Dosage: Caffeine 5mg/kg vs Placebo
Method: Eighteen male athletes competed in leg press, chest press, and Wingate test
Results: Caffeine increases the amount of weight pushed during chest press and peak power during the Wingate test. There was no significant difference in the leg press test.

Caffeine positively effects performance during high-intensity intermittent exercise. Anaerobic metabolism is aided by the increase of adrenaline production and release of calcium ions. Greater energy, concentration, and response time helps improve short-term exercise that lasts about 5 minutes. There are mixed studies on proving whether caffeine can benefit anaerobic activities lasting 90 seconds and less.

Pre Workouts Caffeine (1 Serving)
Assault 150 mg
C4 Extreme 135 mg
Jack3d micro 125 mg

Caffeine vs Coffee

1998 Metabolic and exercise endurance effects of coffee and caffeine ingestion.
 Dosage:
  • Caffeine 4.45mg/kg in Water 7.15 ml/kg
  • Caffeine 4.45mg/kg in Coffee 7.15 ml/kg
  • Caffeine 4.45mg/kg in Decaf Coffee 7.15 ml/kg
  • Decaf Coffee 7.15 ml/kg
  • Placebo
 Method:  Nine healthy, fit, young adults ran at 85% of maximal O2 consumption until voluntary exhaustion.
 Results:
  • Plasma epinephrine (adrenaline) levels were increased the greatest by caffeine in water than in coffee.
  • Endurance was only increased with caffeine in water and not in coffee.

Greater performance benefits from caffeine are seen through pure supplementation rather than through a food source like coffee or soft drink.  Improvements in aerobic endurance may not be seen at all and if so very little when ingested through a source like coffee. Coffee contains hundreds of biologically active compounds including caffeine and there seems to be some that counteract the performance enhancing benefits in caffeine.

In the study by Graham TE direct Caffeine supplementation was proven to increase performance over caffeine intake through coffee. His study compared the same amount of caffeine ingested  in a water solution with a coffee solution.

Caffeine appeared to be absorbed equally from the different sources, but only when it was consumed independent of coffee was there an enhancement of endurance. In addition, in this trial the initial impact on circulating epinephrine [adrenaline] concentration was greatest. Thus it appears that some component(s) in coffee interferes with the normal ergogenic response of caffeine.

Product Servings Caffeine
Coffee 1 Cup (8 fl. oz.) 95 mg
Coca-Cola 1 Can (12 fl. oz.) 34 mg
Green Tea 1 Cup (8 fl. oz.) 25 mg
Dark Chocolate 1 Bar (162 g) 70 mg
Monster 1 Can (16 fl. oz.) 160 mg
Red Bull 1 Can (8.46 fl. oz.) 80 mg

Caffeine In Coffee

Side Effects

Caffeine use can result in restlessness, insomnia, headaches, and irritability. While caffeine use becomes more frequent, tolerance builds up and a higher dosage is needed.  This drug is addictive and after long term use can cause signs of withdrawal.  Caffeine is also a diuretic causing loss of fluids needed during exercise. This adds to the already increased water intake needed during exercise.

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