WHAT IS CAFFEINE?

Caffeine is a powerful stimulant most commonly found in tea, coffee, energy drinks and cacao plants. It can be used to improve physical strength and endurance.

It works by stimulating the brain and central nervous system, helping you stay alert and prevent the onset of tiredness.

WHAT DOES CAFFEINE DO?

Caffeine’s main mechanism concerns antagonizing(annoy) adenosine receptors. Adenosine causes sedation and relaxation when it acts upon its receptors, located in the brain. Caffeine prevents this action and causes alertness and wakefulness.

BENEFITS OF CAFFEINE?

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Coffee is one of the world’s most popular beverages.

Thanks to its high levels of antioxidants and beneficial nutrients, it also seems to be quite healthy. Studies show that coffee drinkers have a much lower risk of several serious diseases.

INCREASES EXERCISE PERFORMANCE

The ergogenic effect of acute caffeine ingestion has been widely investigated.

Caffeine is a widely utilized performance-enhancing supplement used by athletes and non-athletes alike.

In recent years, a number of meta-analyses have demonstrated that caffeine's ergogenic effects(enhanced performance) on exercise performance are well-established.

There appears to be a reliable and significant increase in power output ( weight lifting measurements) in both trained and sedentary persons with doses of caffeine exceeding 5mg/kg, assuming the subject is not caffeine tolerant. Tolerance, or lower doses of caffeine, are not as effective.

Non-direct effects of caffeine on exercise, such as how it modifies sleep, anxiety, and post-exercise recovery, will ensure athletes can maximize the performance benefits of caffeine supplementation during both training and competition.

Appears to be a reliable and significant increase in power output ( weight lifting measurements) in both trained and sedentary persons with doses of caffeine exceeding 5mg/kg.

INCREASES VENTILATION AND PULMONARY FUNCTION DURING EXERCISE

The effects of caffeine on exercise performance have been well documented, with most reviews focusing on the metabolic, hormonal, and central nervous system effects.

However, caffeine's effects on ventilation and pulmonary function are often overlooked.

Studies have shown that caffeine is a strong ventilatory stimulant, increasing the sensitivity of the peripheral chemoreceptors in untrained subjects and increasing exercise ventilation at all workloads in highly trained endurance athletes.

The consequences of increased exercise ventilation could hold either positive or negative effects for exercise performance. (actually no difference on exercise performance)

INCREASE IN ANAEROBIC RUNNING CAPACITY

Anaerobic capacity refers to cardiovascular exercise that is short in duration and high in intensity. Too intense to be maintained for more than a few minutes. examples like running, sprinting, swimming and skipping.

According to a study, where 12 trained men were taken age group(18-44). The trail length was around 24 hours. 240 mg of caffeine is consumed before the trail.

It was found that, After caffeine ingestion, ended up being a 5.4% improvement on intermittent sprint performance relative to placebo.

Appears to benefit anaerobic cardiovascular exercise, perhaps due to combination anti-fatigue effects and increasing power output.

INCREASED AEROBIC CAPACITY

Aerobic exercise refers to cardiovascular exercise that can be conducted for a prolonged period of time. Supplements that improve endurance significantly can benefit aerobic performance.

According to a study,

16 well-trained cyclists performed at 75% VO2 max for 60 minutes at either 3 or 6mg/kg bodyweight caffeine in order to assess which dose was better.

Improvements on distance gone for the 60 minutes were improvement in both groups, 4.2% improvement at 3mg/kg bodyweight and 2.9% improvement at 6mg/kg bdoyweight. The difference was not statistically significant, and they were seen as equally effective.

Heart rate was increased relative to placebo during exercise.

An increase in aerobic exercise capacity is noted with caffeine, possibly secondary to increased free fatty acids and adrenaline. However, Doubling the dose to 6 mg /kg body mass does not confer any additional improvements in performance.

RESISTANCE TRAINING

This paper aims to critically evaluate and thoroughly discuss the evidence on the topic of caffeine supplementation when performing resistance exercise, as well as provide practical guidelines for the ingestion of caffeine prior to resistance exercise.

Based on the current evidence, it seems that caffeine increases both maximal strength and muscular endurance.

Power appears to be enhanced with caffeine supplementation, although this effect might, to a certain extent, be caffeine dose- and external load-dependent.

It appears that the acute changes in hormone levels seem to be weakly correlated with hallmark adaptations to resistance exercise, such as hypertrophy and increased muscular strength.

INCREASED TRAINING VOLUME

Training volume refers to the amount of physical work that can be conducted in one session, either by enhancing recovery between sets or increasing the amount of work performed in one set.

Caffeine Supplements that enhance training volume may improve gains from exercise.

The testing protocol was in trained athletes, with 4 second sprints separated by a 2 minute active recovery.

Caffeine group had greater peak power achieved during the sprints (7% in the first half, 6.6% in the second half) and did a greater total volume of work (8.5% in the first half, 7.6% in the second).

Appears to be an increase in training volume (overall work performed during a workout) associated with caffeine ingestion relative to placebo, extending to both weightlifting and anaerobic cardiovascular exercise ALSO.

WAKEFULNESS

According to a study, 102 caffeine users were subject to varying doses of caffeine and tested for its psychostimulatory responses.

Sedation(sleepiness) was significantly lowered and stimulation was higher when at 450mg of caffeine.

Performance on working memory was decreased at the 450mg dosage but processing speed at all doses was increased, most significantly at the 450mg dosage.

Caffeine is reliable and effective in increasing the state of wakefulness and suppressing sedation.

INCREASE IN TESTOSTERONE

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Testosterone is a hormone produced primarily in the testes in men and the ovaries in women. Testosterone is connected to sexual development, muscle building, fat loss, some aspects of cognition, and hair loss.

Also Testosterone increased in the groups consuming 240mg of caffeinated gum by 12% more than placebo.

A very small (usually 12%) increase is noted in trained athletes consuming caffeine above 250mg prior to exercise, this may be dependent on exercise as studies without exercise fail to find alterations in testosterone.

FAT OXIDATION

Fat Oxidation is the percentage of caloric expenditure that is derived from fatty acids. SIMPLY MEANS FAT LOSS.

According to a study, where 30 untrained individuals were taken of both gender of age 65+.

Persons over 70 were recruited to consume 6mg/kg bodyweight caffeine prior to an hour long cycling endurance exercise.

It was seen that, Insulin resistance increased due to a conversion of metabolic substrate towards fatty acids. Increases in free fatty acids, adrenaline and noradrenaline, and lactate were significantly more than placebo.

Generally to burn fat, stored fat must be released from the fat cells into bloodstreams to be used as energy known as fat Breakdown.

Noradrenaline is the hormone which regulates fat Breakdown. An increase in noradrenaline will help to breakdown of fat from the body.

NOTE: But this will only help if you are not a habitual caffeine consumer.

Appears that, Insulin resistance increased due to a conversion of metabolic substrate towards fatty acids and increases in free fatty acids has seen which will lead to fat loss.

SIDE EFFECTS OF TOO MUCH CAFFEINE

For most people, it is not harmful to consume up to 400mg of caffeine a day. If you do eat or drink too much caffeine, it can cause health problems, such as

Restlessness
Insomnia
Headaches
Rapid heart rhythm
Anxiety
Dependency, so you need to take more of it to get the same results.

Some people are more sensitive to the effects of caffeine than others.

CAFFEINE ON MENTAL HEALTH

The effect of caffeine on the human body, both short-term and long-term, has been studied in great depth. Particularly its association with psychiatric disorders.

The consumption of energy drinks may increase the risk for caffeine overdose and toxicity in children and teenagers. The pattern of energy drink consumption explains the enhanced risk of both caffeine and alcohol toxicity in youths.

This study aims to investigate whether there is a correlation between caffeine intake and anxiety and depression among college students.

Methodology A survey was administered to college students at Florida State University.

A total of 114 participants were included in the survey, consisting mainly of women (94 [82.5%]) and junior-level students (37 [32.5%]).

The main source of caffeine was coffee (64.0%), and the main reasons for caffeine intake were pleasure (43.9%) and to study outside of class (29.8%).

Upper levels of education (fifth-year students) depressive symptoms (poor appetite, overeating, sleep disorders, depressed mood), and anxiety were statistically associated with greater caffeine intake.

As caffeine is commonly consumed and our study showed that its intake was associated with depressive symptoms and higher levels of anxiety in college students. So that measures may be taken to educate these students about alternative methods for increasing energy and alertness.

REDUCES SLEEP DURATION

Caffeine decrease sleep duration? Infographic

Caffeine can be used effectively to manipulate our mental state. It is beneficial in restoring low levels of wakefulness and in counteracting degraded cognitive task performance due to sleep deprivation.

The stimulant caffeine has shown to increase exercise performance. Therefore, caffeine is widely used by different types of athletes. However, can it affect sleep duration and quality?

This study investigated the effect of 400 mg of caffeine on sleep when taken 0, 3, or 6 hours before going to bed.

Sleep (at home) was investigated with sleep diaries and a validated sleep monitor.

RESULT: caffeine right before sleep (0 h) decreased sleep duration by an hour. However, even when caffeine was taken 3 or 6 hours before bed, sleep duration was decreased by an hour.

The shorter sleep duration was explained by a longer time until subjects fell asleep, and by more wake times (short wake periods) during the night.

Caffeine disrupts sleep even when taken 6 hours before bedtime. Therefore, it is advised to limit caffeine intake during the late afternoon and evening. This justifies a careful consideration of risks related to sleep deprivation in combination with caffeine consumption, especially in adolescents.

EFFECT OF CAFFEINE ON CARDIOVASCULAR HEALTH

Caffeine is a most widely consumed physiological stimulant worldwide, which is consumed by such as coffee and tea, and now marketed sources such as energy drinks and other dietary supplements.

This wide use has led to concerns regarding the safety of caffeine and its proposed beneficial role in alertness, performance and energy expenditure and side effects in the cardiovascular system.

Most of the safety concerns have centered on the effect of energy drinks on cardiovascular and central nervous system function.

The question remains "Which dose is safe?", as the population does not appear to adhere to the strict guidelines listed on caffeine consumption.

The available literature suggests that cardiovascular effects experienced by caffeine consumers at levels up to 600 mg/day are in most cases mild, transient, and reversible, with no lasting adverse effect.

The point at which caffeine intake may cause harm to the cardiovascular system is not readily identifiable in part because data on the effects of daily intakes greater than 600 mg is limited.

The evidence considered within this review suggests that typical moderate caffeine intake is not associated with increased risks of total cardiovascular disease.

EFFECT ON BRAIN

SIDE EFFECTS OF CAFFEINE — EFFECT ON BRAIN

Energy drinks contain a variety of ingredients, but many of the top-selling brands include high doses of caffeine and the amino acid taurine.

Energy drink consumption by children has raised concerns, due to potential caffeine toxicity.

An additional risk has been noted among college-aged consumers of energy drinks who appear at higher risk of over-consumption of alcohol when the two drinks are consumed together.

Key data from animal studies are summarized to highlight both reported benefits and adverse effects reported following acute and chronic exposures.

Studies suggest that age is an important factor in both caffeine and taurine toxicity. It appears that adolescents are not likely to benefit from supplementation and may, in fact, suffer ill effects from chronic ingestion of high doses.

CAFFEINE SENSITIVITY

People with caffeine sensitivity experience an intense adrenaline rush when they consume it. They may feel as if they’ve had five or six cups of COFFEE after drinking only a few sips of regular coffee.

Since people with caffeine sensitivity metabolize caffeine more slowly, their symptoms may last for several hours.

Symptoms may include:

racing heartbeat
headache
jitters
nervousness or anxiousness
restlessness
insomnia

HOW CAFFEINE CAN BE BENEFICIAL?

Caffeine dosages should be tailored to individuals.

According to Brad shoenfeld, For those who exercise, moderate caffeine consumption can actually help to expedite the loss of body fat. It exerts its effects by acting on the sympathetic nervous system to increase catecholamine production.

It facilitate the release of free fatty acids from fat cells, allowing fat to be utilized for short-term energy. By consuming caffeine before a workout, you can heighten this fat-burning effect while simultaneously improving exercise performance.

If you are new to caffeine supplements, start with a 100mg dose. Typically, 200mg of caffeine is used for fat-burning supplementation, while acute strength increases occur at higher doses. Researchers tend to use a dosage range of 4-6mg/kg bodyweight.

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Caffeine can be supplemented through popular beverages, like coffee, tea and energy drinks, but it can also be taken in a pill form.

Many of caffeine’s effects, including fat burning, strength benefits are subject to tolerance, and may not occur in people who used to caffeine, no matter how large the dose is.

So it was recommended that only use it if you are working out in the morning or you had a very exhaustive day.

WHEN TO CONSUME CAFFEINE

All the researches suggest that it should be taken before workout. All visible results were seen when taken before exercise.

But it should not be consumed before atleast 6 hours of sleep. Studies suggest that even when caffeine was taken 3 or 6 hours before bed, sleep duration was decreased by an hour.

The shorter sleep duration was explained by a longer time until subjects fell asleep, and by more wake times (short wake periods) during the night.

SOURCES OF CAFFEINE

Caffeine is naturally found in the fruit, leaves, and beans of coffee, cacao, and guarana plants. It is also added to beverages and supplements.

HOW MUCH CAFFEINE IN A CUP OF COFFEE?

1 cup of brewed coffee contains about 95 mg caffeine.

The same amount of instant coffee contains about 60 mg caffeine.

Decaffeinated coffee contains about 4 mg of caffeine.

DO GREEN TEA CONTAINS CAFFEINE?

The average amount of caffeine in an 230-ml serving of green tea is around 35 mg.

However, this can vary. The actual amount can be anywhere between 30 and 50 mg per serving.

CAFFEINE SUPPLEMENTS YOU CAN BUY

MuscleBlaze Fuel One Caffeine,75g Fruit Punch Flavour: https://amzn.to/2SvuiA1

MuscleBlaze Pre Workout 200, 200mg Caffeine: https://amzn.to/3cGyXG9

Bigmuscles Nutrition Freak Pre-Workout [30 Servings, 180g]: https://amzn.to/3gxWt9y

CONCLUSION

Caffeine is the worldwide most frequently consumed psychostimulant. It can be used to improve physical strength and endurance. Caffeine prevents this action and causes alertness and wakefulness.

Caffeine is a widely utilized performance-enhancing supplement used by athletes. Studies have shown that caffeine is a strong ventilatory stimulant.

After caffeine ingestion, Anaerobic performance ended up being a 5.4% improvement on intermittent sprint performance.

Caffeine supplementation when performing resistance exercise, as well as provide practical guidelines for the ingestion of caffeine prior to resistance exercise.

An increase in training volume (overall work performed during a workout) associated with caffeine ingestion, extending to both weightlifting and anaerobic cardiovascular exercise.

Caffeine is reliable and effective in increasing the state of wakefulness and suppressing sedation. For those who exercise, moderate caffeine consumption can actually help to expedite the loss of body fat.

Caffeine is commonly consumed and our study showed that its intake was associated with depressive symptoms and higher levels of anxiety in college students. measures may be taken to educate these students about alternative methods for increasing energy and alertness.

Caffeine disrupts sleep even when taken 6 hours before bedtime. Therefore, it is advised to limit caffeine intake during the late afternoon and evening.

Physiological functions of taurine appear to be inconsistent with the adverse cardiovascular symptoms associated with excessive consumption of caffeine-taurine containing beverages.

The consumption of energy drinks may increase the risk for caffeine overdose and toxicity in children and teenagers. appears that adolescents are not likely to benefit from supplementation and may, in fact, suffer ill effects from chronic ingestion of high doses.

The available literature suggests that cardiovascular effects experienced by caffeine consumers at levels up to 600 mg/day are in most cases mild, transient, and reversible, with no lasting adverse effect.

According to Brad shoenfeld, For those who exercise, moderate caffeine consumption can actually help to expedite the loss of body fat. facilitate the release of free fatty acids from fat cells, allowing fat to be utilized for short-term energy.

All visible benefits were seen when taken before exercise. But it should not be consumed before 6 hours of sleep.