Benefits, Dosage & Side Effects of Caffeine for Bodybuilding and Fat Loss:
Most of us cannot kick start our day without our daily shot of caffeine. A stimulation compound that provides the most needed boost to the Central Nervous System (CNS) and a temporary state of alertness.
What is caffeine?
Caffeine is a strong contender of a bodybuilder’s and weightlifter’s attention as it promotes lifting of heavy weights. An ergogenic acid, caffeine acts as a stimulant for brain’s adenosine receptors. It can be considered as a mild amphetamine due to its physiological impact on sympathetic nervous system and even decongestion of nasal cavity. For endurance activities like running and cycling, caffeine Increases accuracy, work output and speed levels.
Positive effect of caffeine: Caffeine has been associated with numerous advantageous effects and a few of these are especially useful for bodybuilders, like:
- The extra ounce of energy shot received from the caffeine is ideal for achieving maximum benefits out of workout sessions.
- The energy shock also keeps brain active and energised to sustain its recovery process. The glucose and oxygen release keeps muscle fatigue at bay. So, after an intense workout session at the gym, your body will feel active and healthy.
- Caffeine increases blood circulation and those on weight training programs will benefit considerably by the regular supply of essential nutrients to all parts of the body. Caffeine also inhibits muscle pain receptors (and acts as pain killer).
- By using body fats to be used during the workout, a glycogen sparing effect is observed that further reduces fatigue and muscular collapse.
- It is found to have significant impact on reducing diabetes, asthma and even the Parkinson’s disease.
Fat loss: Caffeine is linked to have a positive outcome in case of reducing body fats. It’s thermogenic properties are considered good for weight loss (if coupled with cardio Exercise). Further, a combination of caffeine with aspirin and ephedra is useful for ECA stack. Caffeine is also linked to limit weight gain and those who have sedentary lifestyle can benefit from a cup of coffee to avoid binging.
Dosage: Ideally, a cup of caffeine rich coffee is advised before an intense workout session to ward off muscular pain. This process ensures that the proteins are spared from fuel consumption process. Ideally 200 mg of caffeine in a day is sufficient for body needs. With six hours of sustaining output, the dosages should be accordingly planned for maximal benefits.
Caffeine Side effects: The negative effects of coffee (caffeine) are:
- Limits weight gain (which is not good for bodybuilders). This causes problems in the visibility of abs.
- It leads to adrenaline boost and in turn may cause disturbance in sleeping patterns.
- It decreases appetite as well as leads to dehydration if coupled with highly intensive workout.
- A double edged sword, caffeine raises heart beat and ultimately the chances of a heart attack.
- Mild and recurring symptoms like: headache, restlessness and tremors are commonly observed:
- Apart from making you an addict, caffeine in coffee and cold drinks can cause peptic ulcers.
Conclusion: The adage: ‘What doesn’t kill you makes you stronger’ doesn’t ring true for caffeine. As the benefits are more than the side effects, although its abuse can mean a hard future. So, stick to your diet plan and achieve a better body!