Synonyms: Caffeine (eng.), Caffeine, Coffeinum
Application: headaches, colds, fatigue
Hoped effect: improved performance, fat burning
Occupied effect: improved performance, fat burning
Side effects: insomnia and anxiety, headaches, irritability and muscle tremor (shaking) at doses above 200 mg, stomach / intestinal problems (diarrhea and abdominal Merzen), increased heart rate and rare hypersensitivity reactions such as allergic skin reactions
Dose range and duration of use: As a training booster depending on the sensitivity 50-600 mg about 30 minutes before the scheduled activity, as an appetite suppressant about 50-200 mg about 30 minutes before breakfast and the afternoon snack, as a fat burner about 50-200 mg three times daily approximately 30 minutes before the main meals.
Natural occurrence: Caffeine occurs naturally in coffee, tea, mate and similar plants
Marketability: caffeine in small quantities can be sold (for example, in soft drinks), in large quantities in pharmacies
Caffeine is a so-called "Trimethylxanthine" that occurs in a variety of plants, such as coffee, tea and mate. It is the world's most widely consumed psychoactive substance, and is now one of many people everyday as brushing your teeth. Surely you know the most typical reaction of people when they feel tired and exhausted: "We were ready for a cup of coffee ...". No wonder.
Caffeine is invigorating and stimulating at the same time. Reason enough for bodybuilders,
to use this material for its own purposes
and reason enough the diverse properties
closer to illuminate this perfectly legal Aufputschmittels.
Before we get to talk about the exact mechanism of action, we will discuss what caffeine is ever used and exactly what causes it first. In medicine isolated caffeine preparations come according to the Red List for short-term treatment of fatigue used. An example of this would be car rides that require intense concentration. A micro sleep can here already have fatal consequences. The intake of caffeine counteracts fatigue, keeps you awake and alert. When combined preparation caffeine is used as a cold medicine and as a remedy for headaches and migraines, as it constricts blood vessels and counteracts the general lethargy colds. Bodybuilders use caffeine because of its ability to cause the release of free fatty acids from the body fat deposits, increase muscle contraction force to increase the exercise intensity and to prolong the effect of certain substances. As this happens, you read below.
The central stimulating effect of caffeine is due to its capacity to block adenosine receptors competitively. These adenosine receptors are docking sites for adenosine, which can control and slow down many functions of the cell. called by blocking receptors can attach no or only little adenosine. Interesting is the fact, if you know that adenosine, among other things, the distribution of certain neurotransmitters such as adrenaline inhibits. By blocking these receptors more adrenaline now can be distributed, which explains the stimulatory effect of caffeine. This make bodybuilders especially while dieting and just before heavy workouts advantage.
While dieting leads the regular intake of caffeine to a maintenance of physical performance, while the insert assumes a booster function before an intense workout; So the athletes mentally supported in his task ahead. But physically, the caffeine intake affects. So adrenaline Namely increase the contractility of the skeletal muscles, which increases the maximum force and the athletes helps in coping with severe weights. This effect is supported by an increased release of calcium into the muscle cells, which further increases the force of contraction of the muscles. Strength gains of up to 10% are in irregular ingestion before intense workouts therefore not uncommon. For this purpose, caffeine is also often combined with ephedrine, but more on that later.
They especially like and often caffeine is also used by endurance athletes. Here is the so-called "glycogen-saving effect" the keyword. The increased dividend lipolytic (fat-depleting) hormones are, proportionally increased release of free fatty acids with longer-term endurance sessions and used as an energy source. This preserves the glycogen storage and brings the athlete at the end prolonged maximum loading period. This effect is supported by a reduction in lactic acid production, further delaying the onset of fatigue. Especially recommended seems to be the combined intake of caffeine and carnitine, as both substances have a synergistic effect and any substance can improve endurance performance seen for itself in endurance. However, this should be stated clearly that an endurance-promoting effect in amateur sports hardly comes to light. If you only irregularly bring the running shoes or the wheel out of the cellar and do not train in terms of performance, you can save the capture. However, if you are among the ambitious endurance athletes who may even hintrainieren for competitions, then the combination of caffeine and carnitine certainly convince and drive their performance to new heights.
While we are already the subject of "release of free fatty acids" were: This is in addition to the stimulatory effect also the reason why caffeine particularly like while dieting is used. At low Glykogenspiegeln caffeine increases the release of free fatty acids from the fat reserves, resulting in a faster body fat loss. However, there is in this a snag: common action only occurs when a low insulin levels prevails. In plain language this means that free fatty acids are released only increased when hardly glycogen (carbohydrates) are a source of energy.
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Optimal therefore arises of use during a low carb diet is where carbohydrate intake is correspondingly low. Another possibility in the morning taking right after getting up, when insulin levels are low. However, it is advisable to lower to complete immediately afterwards on an empty stomach even longer cardio in to moderate intensity, to fully exploit the fat mobilizing effect. If you take the caffeine intake directly a carbohydrate-rich breakfast is served, is the fat-reducing effect, if any, to be only extremely low. Again, an additional carnitine supplementation is recommended.
To briefly to stay with the word "diet": caffeine has a mild diuretic to so draining properties, what the athletes - correspondingly lower body fat percentage required - helping to ensure maximum definition. can be supported this effect even by a combined intake of Taraxum officinale and / or Uva Ursi. What one Freud, is another man's poison. This old saying is also true in this case. Because while athletes who are on a diet know to appreciate the skills of the caffeine diuretic, this effect is cursed by endurance athletes. For long-term endurance training may result in poor performance to a strong dehydration namely why an even higher fluid intake is recommended in the use of caffeine, as is normal in any case for longer endurance units.
Also interesting is the appetite-suppressing effect of the caffeine. It often happens that habitual coffee drinkers simply forget to eat because you feel no hunger. The optimum range of this effect is of course out during a diet, which, although intended to be no incentive for a starvation diet, but it can be a welcome help in fighting food cravings entirely. As strength athletes anyway take every three to four hours something substantial to itself and the internal clock is used to a regular food intake, forgetting meal probably will be less of a problem - especially since going around the rumor that bodybuilders anyway mutate into raging monsters when this cycle is broken. The optimum range of the intake of 50-200 mg of caffeine has been shown before breakfast and the same amount in the early afternoon. With a half-life of around five hours should therefore be damped by the feeling of hunger throughout the day and be guaranteed due to the not too late taking a peaceful sleep at night.
Now, if you think the spectrum of action of caffeine would be exhausted, you're wrong, because a rather interesting effect has not yet been mentioned - the prolongation effect of caffeine on ephedrine. You have certainly heard before from classical and commonly used ECA stack, right? This ECA stack consists of ephedrine, caffeine and aspirin. Ephedrine and caffeine are the fat mobilizing substances of this combination, while aspirin is supposed to extend only the effect of ephedrine, which increases the maximum intake period and reducing the habituation of the body. But caffeine can prolong the effect of ephedrine, have as countless studies recently found. The mechanism deployed this effect on the caffeine is quite complex and very interesting. Ephedrine is known to enhance the release of i.a. Adreanlin. The body tries with time but here against to fight by increased releases adenosine and prostaglandin. In addition, the formation of cyclic AMP (adenosine monophosphate) is reduced, which reduces thermogenesis. How does caffeine which now meet? Well, as we learned at the outset, adenosine inhibits cell activity and release of adrenaline.
Since caffeine is able to block the adenosine receptors and the breakdown of cyclic AMP, here we have the optimum combination drug. Now if you still learns that aspirin inhibits Prostaglandinentstehung, we also know exactly what causes aspirin in ECA stack. To sum it up succinctly: ephedrine, caffeine and aspirin interact strongly synergetic and support each other in their effect. What advantage does this in practice, everyone knows who has tried an ECA stack. It offers all the benefits of ephedrine and caffeine clenched in a combination and the same with a duration of several weeks. ECA acts - and not too tight.
Was in the use of ECA stacks particularly catches the eye: the combination of all three agents is much more effective than either substance would taken in isolation. The renowned American steroid and supplement expert Bill Philips does not speak in vain of a "supra-additive" effect with this combination.
The only downer: Unfortunately, not only increase the desired, but also the undesirable effects - in other words: the negative side effects that are quite similar in the case of ephedrine and caffeine. Tremor, increased sweating, restlessness, insomnia, increase in blood pressure - all side effects, which also increase exponentially. Added to that we can add stomach Onerous effect of aspirin and you have a perfect poison cocktail. It want us at least make health Guardian credible. Granted, this combination is not without, it is, however, used with intelligence and especially not in too high a dose for too long, then one can speak of a relatively safe combination here.
What you absolutely must know: If you belong to the habitual coffee drinkers or get in another way your daily caffeine charge, you will notice neither of the booster, even from the fat-reducing effect somewhat. The reason for this is quite simple - the habituation of the body to the drug. No matter what we carry from the outside, there are hormones or just stop substances such as ephedrine or caffeine, the body always tries to compensate for this engagement and to strike a balance, in which he takes countermeasures. In the case of caffeine does this mean in concrete terms: The body releases a special enzyme that weakens the effect over time. Since nature but holds an antidote for any poison, this effect can also be counteracted. As? Quite simply, take your caffeine tablets or your ECA stack into the future with a glass of grapefruit juice or naringenin capsules. The naringenin contained in the grapefruit inhibits the release of said enzyme, thus prolonging the effect of the caffeine.
Caffeine side effects
To complete the list of expected side effects, here is an excerpt from the red list:
Insomnia and anxiety
Irritability and muscle tremor (shaking) at doses above 200 mg
Stomach / intestinal problems (diarrhea and abdominal pain)
increased heart rate
rarely hypersensitivity reactions such as allergic skin reactions
Caffeine acts addictive and should therefore be treated with caution.
The generally observed dose ranked between 50 and 600 mg per day. use Female and particularly sensitive athletes as a training booster about 50-100 mg, while heavier and less sensitive athletes usually start at an initial dose of 200 mg and increase this over time to 600 mg. Selbige dosage found in endurance sports appeal. The application should take place about 30 minutes before training and no more than two done three times a week to avoid-called habituation. If you use caffeine as an appetite suppressant, here enough taking 50-200 mg half an hour before breakfast and before the afternoon snack. As fat burner in combination with ephedrine respectively 50-200 mg come three times a day before meals for use. The combination with a small amount of aspirin (50-100 mg) and a dash of grapefruit juice or naringenin in isolated form has proven itself here. It should be taken not to exceed a maximum intake period of four to six weeks because of unacceptable side effects.
Caffeine has both the power, and the endurance athletes a handful of benefits upon reaching the individual goals. If handled properly keep the unwanted side effects in the context, making recommended intake. The low price is another plus that speaks for caffeine.