- Take a carbohydrate and caffeine gel or caffeinated drink at the most advanced part of an intense or prolonged workout or competition to get a "boost" and reduce the risk of performance reduction due to the effect on nerve fatigue;
- If you consume caffeine at the most advanced stages of a competition, consume twice of what you would before the competition. To satisfy the ideal concentration of caffeine per body weight, the sports integration industry has studied complete and practical shots for consumption;
- If you consume caffeine constantly, in order to enjoy greater benefits during exercise, we recommend a wash out (or abstinence from consumption) at least in the week before the competition;
- Whether you are a regular caffeine user or a neophyte, always test it in training to understand the effects on your body and best adapt this practice to the conditions of the competition.
Boost your performance
The fruit of the coffee plant, in fact, has always been used to prepare drinks with stimulating properties. Nowadays, it can be found in various foods. First, in coffee, but also in other food and beverages such as chocolate, tea, cola and cappuccino just to name a few.
Consider that in an intense effort, that is to say at 85% of the maximum oxygen consumption, the intake of caffeine - in the appropriate dosage - can extend the time of exhaustion by 10-20%. This is much more than a marginal gain.
Unlike many sports supplements that claim to improve endurance performance, caffeine stands out because it really works.
Study after study research has shown that, by helping to overcome central nervous fatigue, caffeine taken before or at the beginning of the exercise can significantly increase sports performance in events where the duration of training is 60 minutes or more - and especially during longer events lasting two hours or more.
Fifteen well-trained cyclists (11 males and 4 females) underwent three cycling tests on three different occasions. Each test consisted of 120 minutes of continuous cycling at about 60% of peak oxygen consumption – that is, at moderate intensity. The test included five 2-minute series with 82% oxygen consumption, or at high intensity. Immediately afterwards, all cyclists performed a time trial in which they had to push as many watts as possible in the shortest possible time.
- In the first test, the drink contained 6% carbohydrates.
- In the second test, the drink contained the same amount of carbohydrates, but a small dose of caffeine was added in a personalized dosage (1.5 mg per kilo of body weight).
- In the third test, finally, the mixture contained the same concentration of carbohydrates as the previous drink, but the caffeine had been doubled (3 mg / kg).
To remove any possible "placebo" effect, these tests were performed in random order and neither the researchers nor the cyclists knew which drink was being consumed. In addition to measuring chronometer performance, the researchers also examined cyclists' metabolic responses such as blood sugar levels during exercise.
The future of sports nutrition is not the same for all athletes, but a strategy that can be individualised and adapted to each individual.