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Caffeine on the road. Do you need or not during training?

Most people do not start their day if they do not drink a few sips of coffee. Similarly, a great workout on the bike does not mean anything if there is no break for an espresso half-way. The love that the cyclists have for the coffee is known. Have you ever wondered how a cup of coffee affects your performance and what does it do during your workout?

Caffeine. It is a stimulant that is found in too many products in which coffee, tea, soft drinks, chocolate, several sports drinks and glasses are available. Caffeine consumption primarily affects the nervous and cardiovascular system, increasing heart rate, stimulating breathing activates the central nervous system.

But on the other hand, intense workouts actually create deficiencies in the body for vitamins and minerals? Generally, the needs of those involved in cycling are not much larger than sedentary lives. However, because some people have gotten into the diet to get nutritional supplements so their performance is always too high, a fictional shortage can cause a drop in performance which is a purely psychological issue and has been proven by research.

Because it is a stimulant, caffeine can affect athletic performance in a number of ways. In addition to reducing fatigue, it boosts muscular function and reduces the perception of the rider’s effort. It also increases the concentration of endorphins by delaying fatigue, allowing the rider to press more and more loudly. In addition, caffeine increases fat burning during exercise while retaining carbohydrates.

There are also negative side effects that accompany caffeine. It can affect the quiet sleep of the bike cruiser, while it is correlated with acid reflux and osteoporosis. In addition, it is diuretic, which means that a little carelessness in water intake during exercise could lead to dehydration.

How much does caffeine a body needs in order to feel a boost? The amount of caffeine each body needs depends on too many factors, including the body size of the athlete and daily average caffeine intake. Over time, the body becomes accustomed to caffeine and creates tolerance. To get maximum results, you should minimize daily caffeine intake to increase body sensitivity.

Effects that can be observed start from just 2 mg of caffeine per pound of body weight, and can increase up to 5 mg. Simply put, if one weighs 70 pounds he should take at least 255mg of caffeine to see the effects. A cup of coffee contains about 330mg of caffeine.

Do not forget about the greatest effects of the coffee. Its consumption is really good for your brain. It reduces the chances of developing dementia and Alzheimer’s disease later in life, according to a study. Another study done in rats found that only the smell of coffee contributed to reducing the stress associated with sleep loss. It can also help you reduce the risk of type 2 diabetes.

A 2012 study found that a coffee compound blocks a substance in the body called human amyloid polypeptide due to the development of diabetes. Further studies have shown that caffeinated coffee consumption is associated with a reduced risk of diabetes.

So if you’re aiming to use caffeine to boost your performance, try to use it where you really need it. As we said above, the body gains tolerance for caffeine if it is taken daily. So if you drink coffee every day, it is most likely that you will not notice any difference in your performance and it is a good idea not to burden your body with extra caffeine to see differences. You will feel great though and full of power! So, let’s have one more cup of coffee!

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