What Is Caffeine Exactly?
2023/01/29 18:25
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Before you get started, the most important thing you need to avoid is too much caffeine. Using a handy caffeine calculator to help you calculate your daily coffee intake is a good option so you can enjoy your daily coffee hours healthy and happy.
So, lets get started with everything to do with caffeine.
Everyone knows coffee contains caffeine, but do you really know what it is? If you dont realize it, many people cant live without coffee and caffeine. Every day on the way to work, you will see many people with a cup of takeaway coffee in hand.
Apparently, many people choose coffee because of its refreshing effect. Caffeine stimulates your nervous system and keeps you awake and alert, which is the real reason so many people drink coffee.
Found in a variety of natural foods, such as tea, coffee, Guarana, cocoa and cola, caffeine is the most widely used stimulant and a popular fitness supplement. At present, the trend of caffeine abuse is becoming more and more obvious, some fitness supplements have added too much caffeine, the potential health threat is very big!
Caffeine is one of the most widely used addictive drugs in the world. Although coffee is the most common source of caffeine, it is also found in many common foods and beverages, so your caffeine intake may be higher than you think. Caffeine addiction It can lead to many different health problems and can get worse over time. A simple caffeine calculator can control your daily caffeine intake to help you brew more delicious coffee.
While moderate caffeine intake benefits the body, excessive caffeine intake can adversely affect the body. The symptoms listed above can have a negative impact on peoples quality of life. Caffeine acts as a stimulant in the bodys central nervous system. It produces the same "happy" effects as brain stimulation, such as energy, alertness, and well-being. Addiction to caffeine can be caused by a variety of factors or can be hereditary.
1. What is caffeine?
Caffeine, a xanthine alkaloid compound, is a central nervous stimulant that temporarily drives away drowsiness and restores energy. Caffeinated coffee, tea, soft drinks and energy drinks are so popular that caffeine is the most commonly used psychoactive drug in the world.
Caffeine is a type of alkaloid that stimulates the central nervous system (CNS). Caffeine has many functions, such as increasing the bodys energy level, improving brain alertness, and increasing nerve excitability.
Caffeine is found in many foods, such as tea, coffee and cocoa. It is the most widely used stimulant, and most adults in the United States regularly use caffeine.
Caffeine is absorbed quickly through the digestive tract, reaching its maximum effect (peak concentration) 15 to 60 minutes after use.
2. How caffeine works
Caffeine inhibits adenosine receptors in the brain, speeding up dopaminergic and cholinergic neurotransmission. Caffeine also affects cyclic adenosine phosphate and prostaglandins.
Note: Caffeine has a mild diuretic effect.
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As an exercise supplement (ingredient), caffeine is usually used before training or competition. It can improve the physical energy, mental agility (concentration) and muscle contraction control of an athlete or gymnast, allowing them to train with greater intensity and achieve better results. Its worth noting: Different people have different reactions to caffeine.
3. Clinical research
Clinical studies on caffeine are extensive. Caffeine has been shown to improve exercise performance in placebo-controlled trials.
A 2008 study published in the International Journal of Sports Nutrition and Exercise Metabolism showed that caffeine improved participants exercise performance. Exercise 60 minutes after caffeine consumption resulted in A 4% improvement in exercise capacity in group A (caffeine intake was 2mg/kg). Group B (3mg/kg caffeine intake) showed a 3% improvement in exercise capacity, while group C (1mg/kg caffeine intake) showed no improvement.
A 2006 study published in the Journal of Sports Science found that participants who consumed 3mg/kg of caffeine 60 minutes before an 8-kilometer run improved their performance by 1.2% (compared to a control group that did not consume caffeine).
Get More: Where Do The Coffee Beans Come From - Zencastr
Comprehensive research shows that:
- Caffeine increases the exercise level of endurance athletes by 3.3% (mean);
- Caffeine can improve the performance of powerful athletes by up to 20 percent;
- Caffeine increases sprinters performance by 6.5% (on average);
- Caffeine increases weightlifters performance by 9.5% (on average);
- Caffeine reduces fatigue by 6% (average).
4. Empirical evidence
Most users agree that caffeine improves their physical energy, concentration, endurance, and general motor performance. Because of this, caffeine has become a popular exercise supplement.
A minority of users say caffeine doesnt help them significantly.
Some users are very sensitive to caffeine, and for them, the side effects far outweigh the benefits.
5. How do you use caffeine?
The recommended caffeine use (for bodybuilders), based on clinical studies, is 3mg/kg caffeine 15 to 60 minutes before training. For example, a 85kg bodybuilder should consume 255mg of caffeine before training.
Higher caffeine intake does not necessarily improve exercise levels, but is more likely to cause side effects, the study said.
Coffee is not a recommended source of caffeine for bodybuilders because the amount of caffeine in coffee is not clear. Use professional exercise supplements that contain caffeine for better results.
6. Side Effects and Safety of Caffeine (Extremely important)
The upper safe limit for caffeine use is 400mg or 6mg/kg per day. More than that can cause side effects, including nervousness, dizziness, increased heart rate, and decreased athletic performance.
Read More: Something About Shelf Life Of Coffee
Health Canada recommends that adults consume no more than 400mg of caffeine per day. Children 12 and younger should not consume more than 2.5mg/kg of caffeine per day.
The UKs Food Standards Agency and the American College of Obstetricians and Gynaecologists say pregnant women should limit caffeine intake to 200mg a day (the equivalent of two cups of instant coffee).
According to Health Canada, women who are pregnant, breastfeeding or trying to conceive should consume no more than 300mg of caffeine a day.
Consuming large amounts of caffeine at one time (400-500mg) can cause excessive stimulation of the central nervous system and may lead to caffeine intoxication. Symptoms include restlessness, anxiety, excitement, insomnia, frequent urination, gastrointestinal disturbances, muscle twitching, and irregular or rapid heartbeat.
Caffeine has a half-life of 2.5-4.5 hours in the body (some data suggest around 6 hours), which means that when you consume 300mg of caffeine at 6pm, you still have 150mg of caffeine in your system at 12pm. Some people metabolize caffeine very quickly, and some people metabolize it very slowly. If you are sensitive to caffeine, be sure to limit your caffeine use in case it disrupts your sleep.
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