Caffeine (1,3,7-trimethylxanthine) is a stimulant, therefore a nerve, which belongs to the purine family. It is naturally contained in some natural products from which food and drinks are obtained: coffee seeds, tea leaves, cocoa, energy drinks, chocolate, guarana etc.
Caffeine is a molecule that actively interacts with the metabolism, also thanks to its ability to stimulate the production of catecholamines. The intake of caffeine can cause numerous paraphysiological reactions including:
- Increased coronary flow
- Increased cardiac output
- Increased systolic pressure
- Increased muscular, renal and cutaneous blood flow
- INCREASE OF METABOLISM
- INCREASE OF GLYCOGEN-LYSIS (with release of glucose) AND LIPOLYSIS
- Stimulating action on nerve cells by blocking adenosine receptors
- INCREASED RECRUITMENT OF MUSCLE FIBERS
- REDUCTION OF THE SENSE OF FATIGUE
- Blanda analgesic action
Caffeine supplements in sports
Let's start by specifying that caffeine, in its food form (for example 80mg per cup of coffee) is LESS effective than the caffeine present in marketed supplements;
With regard to the "ergogenic action of caffeine on sports performance, it has been amply demonstrated that this stimulant has a" relevant efficacy especially in the performance of AEROBIC disciplines; in this regard, if taken at most 180 "before exertion, caffeine plays a fairly energizing, analgesic and fatigue-reducing role, and favors the saving of glycogen reserves thanks to the potential for lipolysis. Unfortunately, although it represents a a valid aid in stimulating muscle fibers, caffeine has not proved effective in improving the performance of FORZA.
The dose of caffeine-based supplements or those containing caffeine is absolutely subordinate to individual susceptibility. The side effects of adrenergic hyperactivation attributable to the abuse of caffeine are different and somewhat annoying (excessive excitement, migraine, insomnia, tremors, irritability, diarrhea, dehydration, etc.), especially if evaluated in a potentially anxious context such as that of sports competition. Scientific studies on sports performance have shown that on average caffeine supplementation plays a significant ergogenic role even at low doses; even just the intake of 5mg / kg of caffeine is able to favor the exercise, while 10mg / kg even determine an improvement of 19% on the total performance.
Caffeine is a molecule subject to anti-doping monitoring that has an upper limit of 0.012mg / ml (12mg / l) of urine. It seems that similar concentrations are easily avoided with the intake of liquid caffeine or tablets in doses between 3-6mg / kg (or with the maximum intake of about 8 cups of coffee), while the supplement of 800-1200mg increases drastically the risk of positivity to the controls.
Among the general indications for the intake of caffeine-based supplements we remind you that, if it is true that the supplement DURING the performance favors the optimization of the effort in the final phases, it is equally true that this stimulant, once in circulation, for be eliminated must undergo metabolism by the liver; it follows that any integration to the legal limits during the pre-match followed by a dose (even mild) during the competition, COULD cause an excessive increase in his blood concentration up to exceeding the legal limits established by the IOC. It is true that the use of caffeine induces addiction (as well as a slight addiction); therefore, in the event of frequent consumption, the relative disposal capacity would be undoubtedly greater than normal; however, we remind you that the pharmacological interaction of caffeine with other molecules could determine a "significant alteration of the parameters mentioned above. For example, integration" of caffeine concomitant with the CONTRACEPTIVE therapy based on ethinylestradiol is characterized by a 50% LESS effective disposal compared to the norm. Furthermore, we remind you that the "half-life of caffeine (compared to other nerves) is rather short and, following a rapid absorption (about 45") its plasma concentrations halve in a period of about 4.5-6 hours from " hiring.
In conclusion, we remind you that the "addiction induced" by the abuse of caffeine, in addition to facilitating its metabolization, also determines the reduction of its overall effectiveness; therefore, if taken for competitive purposes, in view of the race it would be advisable to carry out a total discharge excluding it from the diet for at least 6 days prior to the performance.
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