Is caffeine good for fitness? Improve 4 major attributes! Recommended daily caffeine intake for fitness

Because of the heavy touting of the merchants, the nitrogen pump is almost blown to the sky. I have expressed my own opinion before. I never thought that the nitrogen pump would have such a magical effect. However, the world of many people seems to be "black and white"... I don't know why

In their opinion, nitrogen pumps are either good or bad. Although I also think that nitrogen pumps are a bit exaggerated, I don't intend to deny it. I don't know if you still remember the article I wrote before discussing whether to drink coffee or nitrogen pumps before working out.

We also mentioned in the article that the main reason why the nitrogen pump is effective is the "caffeine" in it. As for why drinking coffee does not have such an effect, it is because the caffeine content in coffee is far less than that of the nitrogen pump.

Well, let's give it a little "clean up" today.

First of all, there have been a lot of experiments that have proven that taking caffeine is safe. In addition, there are even studies that show that caffeine is good for the body. Of course, all this is based on the premise that you don’t consume too much. The specific amount is as mentioned before, “ daily caffeine intake should not exceed 400mg .”

Next, let’s talk about whether caffeine is good for fitness .

4 Benefits of Caffeine for Fitness

Provide energy

The energy mentioned here does not refer to the energy in our general sense, but the kind of energy that is full of energy.

Foreign studies have shown that caffeine can stimulate the central nervous system of the brain and make it excited. It blocks a chemical receptor called adenosine, thereby increasing the secretion of dopamine and adrenaline, making people feel more awake.

Naturally, consuming some caffeine before working out can also be beneficial.

PS Some people ask why exercise makes people more and more excited. This is actually because of the secretion of dopamine.

Increased Strength

A foreign study shows that if the dose of caffeine is high enough, it can increase muscle strength.

What is the dosage? 300mg at a time!

The principle is roughly like this

The nerves that activate muscle fibers, once stimulated by caffeine, will activate muscle fibers with greater force.

PS Actually, I think this is a bit like not saying anything….

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There are many ways that caffeine can improve endurance

First of all, it can accelerate the effect of fat burning. If you take caffeine before training, you can burn more fat during exercise (but I don’t recommend eating chocolate before exercise...it’s likely that you will consume less than you eat).

In addition, because of the energy supply of fat, your muscle glycogen can be stored, so that you can have a good energy supply even in the later stages of training.

Another explanation for improved endurance is that caffeine increases nitric oxide levels

This can enhance your vasodilation, which means more blood can flow to the muscles, thereby delivering more oxygen and nutrients, so you can naturally train longer.

Relieve muscle soreness

Caffeine can relieve muscle soreness by changing your perception.

Your sense of muscle soreness has decreased, so naturally the weight you lift and the number of repetitions you complete will likely increase, right?

Regarding the point that you can't do it at the end, I have to complain. Many people can't do it not because they really can't do it, but because they are "lazy". If you believe that you can complete a few more, you can often do it several more times.

So a “strong heart” is indeed very useful.

PS This also explains why sometimes you feel that a fitness coach is so effective. It’s not necessarily because he teaches well (in fact, many coaches are not very good), but he sets a goal for you and supervises you, so you have fewer opportunities to be lazy.

In general, these are the benefits of caffeine for fitness.

Finally, I would like to remind everyone that, based on the above points, if you want to use caffeine to improve the effect of fitness, you should take at least more than 300 mg of caffeine at a time, and be careful not to exceed 400 mg in a day.