Caffeine is the substance psychoactive most consumed in the world, thanks tohuge popularity of tea and coffee, two drinks that contain it. Furthermore, it is naturally contained in the seeds, leaves or fruits of more than 60 plant species. Thanks to its many effects on humans, caffeine comes extensively studied and numerous researches document the benefits on the sports front. In particular, caffeine:
Index
1) It stimulates the central nervous system
It does this by blocking the receptors for adenosine, a sleep and fatigue neurotransmitter. The result is known to all: reduction of the perception of fatigue, improvement of ability to concentrate and reflexes. According to some studies, taking up to 10mg of caffeine per kg of body weight, one hour before training, improves performance (especially endurance) during medium and high intensity activities.
2) improves the contraction of the heart and increases its frequency
In addition to acting on the central nervous system, caffeine also exerts an action on the muscles. Specifically, it is a valid cardiotonic for the heart, because it stimulates the production of adrenaline. It also promotes the supply of blood and oxygen to the muscles. This results in a increase in athletic performance and resistance to efforts.
3) increases the body's ability to burn fat
This happens because caffeine, acting on the hypothalamus, increases the body temperature during physical effort, favoring the disposal of excess fat. Furthermore, caffeine helps to slow down the consumption of muscle glycogen (lo cup sugar stored in muscles and liver) delaying muscle fatigue.
4) has an antioxidant and anti-inflammatory action
Caffeine therefore contributes to counteract the action of free radicals which are produced during particularly intense workouts. Antioxidants also play an important role in slowing down degenerative diseases, premature aging and stimulating the immune system.
CrossMag tips
Although it is - as seen - an extremely interesting substance, with numerous benefits for CrossFitters, caffeine is not, however, free from potential side effects. In more sensitive subjects, or if taken in high doses, this substance can cause various unpleasant effects such as: anxiety, insomnia, irritability, headaches, tremors and dehydration. Therefore also considering the individuality in the response to caffeine, we recommend experimenting with dosages, starting with low doses and gradually increasing them until the set goals are reached. At the same time it is important to note any reactions or side effects. In most people, a dose in the 3-6 mg range per kg of body weight is usually sufficient to obtain tangible benefits.