About Caffeine And Bodybuilding

HOW DOES CAFFEINE WORK?
From the first sip of your morning coffee, Caffeine is quickly absorbed and used in your bloodstream. When you take caffeine, whether it be in supplement or drink form, it is broken down into three other chemicals - Theophylline, Theobromine and Paraxanthine. Although most people feel the benefits of caffeine basically right away, there is a slight difference between the initial effects and the aftermath once it actually gets into the bloodstream.

Caffeine has a multitude of health benefits including weight loss, performance enhancement and improved gut health. However, there are some drawbacks to excessive caffeine that we should be aware of, such as high blood pressure and consistent headaches. For bodybuilders looking to use caffeine as a supplement to increase their training performance, you must choose the right amount of caffeine each day to get the best out of it.

WHY IS CAFFEINE GOOD FOR BODYBUILDERS?
Many bodybuilders turn to caffeine as a means to build muscle, but why is it effective?
It's proven that caffeine can improve your physical performance whether it be in the gym or outdoors on a run. It is the direct effect on our muscle metabolism that poses an advantage for those looking to build muscle.

The process of lipolysis is triggered by caffeine intake and can aid weight loss - which then breaks down fat used for energy and releases it into the bloodstream. This boosts your metabolism greatly as your body searches for stored fat. Therefore, your body burns energy in the form of fats, which can help you work out for longer, building more muscle and getting rid of fat in turn.

Acting as a stimulant, caffeine reduces exhaustion and gives you the energy to keep grinding out reps. Your mood will also benefit from the levels of dopamine and norepinephrine released. In a better mood, you are more likely to train harder with increased intensity. Overall, it’s no wonder that caffeine is so popular amongst bodybuilders and athletes looking to lose fat and gain weight.

THE DOWNSIDE OF CAFFEINE
Although there are so many benefits to caffeine, it still poses some issues if excessive amounts are used. It’s a fact that caffeine may lead to increased stress levels whilst raising your cortisol level too. This means that, if taken straight after a workout, it may slow down your body’s recovery process. So, in this case, it’s better to enjoy your cup of coffee (or supplement) before heading to the gym.

Although caffeine is a great way to enhance your training regime and assist in your weight loss journey, it’s certainly not a necessity. For those looking to build muscle and shred weight quickly, adding caffeine in moderate amounts to your regime may help you achieve your desired results.
 
OUR PRE-WORKOUT
Bodybuilders can still enjoy a boost of energy before working out, with one of the latest and most advanced pre-workouts. At National Bodybuilding Co, we have developed a pre-workout formula designed to boost every aspect of your performance. Our pre-workout offers athletes and bodybuilders an unrivalled focus and intensity boost, helping you to extend your workout time and rapidly advance towards your fitness goal.

This molecule is contained in coffee, but also tea (there is more in tea than in coffee!), chocolate or some sodas. It is known for its energizing effects but can also have notable effects as an ergogenic product. It is thus used to improve muscular work.

In absolute terms, a training session can give better results if a caffeine intake accompanies it. Obviously, caffeine is not a magic bullet that will make you build muscle in the blink of an eye. Exercise is essential. Especially since the effects of the product have been considered by the sports authorities as having slight effects. Therefore, caffeine is not considered a doping product. However, caffeine is still recognized for its interesting effects on all those who practice endurance activities (like cycling, for example). The muscles will tire less quickly and will be able to “hold out” longer.

A study was recently conducted with bodybuilding enthusiasts. Several athletes were given a dose of 5 mg per kilo before their training, which consisted mainly of bench press and thigh press exercises. It was then noted that the repetitions were more critical with those who had taken caffeine.

Thus, the number of repetitions was increased for bench presses by nearly 12% and nearly 20% for those who used the thigh press compared to the placebo participants. The improvement of muscular endurance is not the only one in which caffeine plays a recognized role. To verify this hypothesis, several studies were conducted and compared.

The maximum load lifted for a given movement was measured. Several women were given a dose of 6 mg of caffeine per kilo and the load they lifted (during a bench press) was measured and compared with that of women who had not taken caffeine. The observed value was 0.8 kg higher for those who had taken caffeine. The researchers also noted a clear muscular improvement via vertical jump tests.

Not all muscles are affected in the same way by the use of caffeine. Here again, studies have shown that the molecule has a different effect depending on the area of the body analyzed.
Even if it is noted that the maximum voluntary strength is improved, it has also been noted that this improvement is different depending on the type of muscle. Thus, the large muscles will find a greater benefit than the others. The knee extensor muscles, for example, will be “doped”, whereas caffeine will have a minor role on short muscles such as, for example, the small adductor of the thigh or the triceps.

This effect on the long muscles is particularly visible in the lower part of the body which includes more long muscles. Doing bodybuilding, for example, will involve different actions. You have to contract your muscles, which can cause pain. The effort is important and tyres. In competition, stress is added. The nervous system is then subjected to strong pressure.
Using caffeine can then be useful. It will, in fact, act on the nervous system by blocking adenosine, a compound that appears when we are nervous and acts on the transmission of nerve messages by blocking them. It also reinforces the perception of pain.

Caffeine is known to block the appearance of this compound. The sportsman will feel less pain and will be more relaxed. He will have less risk of injury and can train longer and more intensely. To obtain this beneficial effect, the experts recommend absorbing a drink containing 179 mg of caffeine one hour before the exercises or the competition. The effort will be felt with less force, the muscles will be more reactive and the state of mind of the sportsman will be improved.

The last impact that caffeine has on the muscles is that it significantly improves the production of glycogen (I remind you that these are the carbohydrate reserves essential for muscle recovery). By improving the production of glycogen, caffeine will allow a faster and better quality muscle recovery. When an athlete has consumed 8 mg of caffeine per kilo (associated with 4 g of carbohydrates per kilo), glycogen synthesis after an intense exercise session climbs and is improved by 66% compared to a person who has not consumed caffeine with their carbohydrates.

Genetics is indeed important. Two genes must be taken into account. Cypa2 plays a role in the regulation of metabolism, while ADORA2A acts on the adenosine receptor. These genes can vary from person to person. So people with little Cypra2 or ADORA2A will have less benefit. But even if it is less effective on their muscles, they will still be able to benefit from the actions of caffeine.