Caffeine and Performance Caffeine does provide some muscle glycogen sparing effects which appears to be limited to the first 15-20 minutes of exercise. Researchers are not certain exactly how caffeine produces this effect. The classic explanation is that caffeine elevates free fatty acids in the blood, which exercising muscles use for energy while conserving muscle glycogen. Caffeine may also impact the enzyme that breaks down glycogen. Besides sparing glycogen, caffeine stimulates the central nervous system (increase alertness), stimulates blood circulation and heart function, and releases epinephrine, all of which could enhance a variety of performance-related functions. Caffeine also stimulates calcium release from the muscle, which stimulates muscular contraction, and could have other direct performance effects on the muscle. Doses as low as 1.5 to 2 milligrams per pound of body weight are effective. The optimal dose appears to be 2.25 to 2.7 milligrams per pound of body weight.
Posted on: Tue, 06 Aug 2013 19:35:09 +0000
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