Caffeine For Athletes

Performance Gains & Losses 

brown coffee beans

Photo by nousnou iwasaki on Unsplash

Caffeine, one of the world’s greatest inventions for many Americans. Typically people drink their caffeine in the morning for a boost of energy but now caffeine isn’t just in your coffee and can be used for different purposes. 

Like anything we eat or drink, we should be aware of what we add to this natural stimulant — which makes the difference in how our bodies react to it and how much we should consume of it before it becomes a “performance loss” — I use this word because I am going to talk about the pros and possible cons of consuming caffeine while trying to be fit/healthy.

Lets start with, how many of my readers and fellow bloggers drink some form of caffeine? How often? does it work? 

Questions to consider because why consume a beverage with a purpose if it doesn’t work and why feel the need to consume more of it in order for it to work? The problem that lies with caffeine for athletes and non athletes is when we use it, some of us then have a hard time without it in our systems; we start to depend on it (not healthy). Now I am not against caffeine and its uses, as a matter of fact, I take a pre-workout supplement before my actual workouts sometimes to aid in my energy levels and it helps to make me push through my workouts a little longer BUT I don’t depend on it and can go without caffeine in my day to day life & while lifting. 

None of this is new information if you are someone who has had caffeine in your diet or has been one who needed to ween themselves from it, but this information is good to know if you are someone who plans on using a form of caffeine to aid in your workouts or day to day lifestyles. 

We got the black and white important stuff out the way — let’s chat performance gains and losses with caffeine.

Performance Gains

  • Caffeine helps to improve endurance — some studies have shown it had greater effects on endurance athletes compared to carbs. 
  • Caffeine can increase your body temperature, it turn making it so you burn more calories during your workout
  • Caffeine can help reduce the perception of effort – making it so an athlete works harder and for longer periods of time
  • can potentially aid in muscular endurance activities — high reps, circuits, etc 
Performance Losses
  • too much caffeine intake can lead to becoming immune to its effects — which then leads to someone drinking more doses 
  • it creates a spike of energy but then drops & can cause drowsiness 
  • caffeine that comes with additives that have added sugars and unknown ingredients are more harmful than helpful
  • for those who are hooked on daily doses of caffeine and depend on it, are likely to have bad headaches and bad sleeping pattern when going without it
  • Can raise blood pressure and heart rate
  • can interfere with glucose metabolism
  • Impairs your quality of sleep
Nobody needs to up and quit their cup of Joe before a workout or stop taking pre workout supplements but everybody needs to be cautious of their caffeine intake, be cautious of the type of caffeine they intake, be cautious of how their body takes to the caffeine — does it help or hinder you? does it effect you negatively or positively and has it created a problem where you depend on it? Is it natural or have you added sugars? Like everything else in life, drink it/eat it in moderation and consume it responsibly #cheers
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The Barbell Front Squat

When it comes to squat variations, my strong suit is the front squat due to having strong quad muscles — in the video I demonstrate the front squat from the back side view, doing 135 lbs on the barbell & making sure to hit the 90 degree angle on the way down and bringing the weight back up evenly against my traps.

Now this video might not show close up insight or a step by step direction — but you see the squat form and the depth I am doing in order to hit full ROM (range of motion). If you are new to this exercise or any form of exercise, be sure to start off with lighter loads to work on technique/form.

Muscles utilized:

Quadriceps
glutes
adductor magnus
soleus
hamstrings
gastrocnemius
erector spinane
anterior/lateral delts
suprapinatus
rhomboids
upper/middle/lower back
Benefits of the exercise
Improves core strength
glute activitation

Benefits of the exercise
  • Improves core strength 
  • glute activitation
  • huge quad development
  • possible decrease in lumbar and knee stress
  • increase my power clean
  • Total body mobility and stability
  • Total body strength gains 
  • Increased muscle mass

P.S I posted the video on my social media ShayFitnessWonderWoman

365 Days of Self Discovery: Health & Well-Being

9.02.19

Day 25

Is there something you need to give up or cut down on? Cigarettes/alcohol/caffeine? How can you take steps to do this?

  • No. I don’t smoke and I don’t drink a lot of caffeine and my alcohol consumption is rare. 
This is officially the LAST post on my self discovery journey! So happy I made it to the end and very grateful for all the support everyone has shown with my life journey & taking the time to get to know me a little deeper than the usual. 
 
Now, My plan is to go back to post about fitness/health/wellness & offer more topics and hopefully pics & vids! and I hope all who were fans of this blog prior to this self discovery journey, will continue to read my future post & those who enjoyed my questions and answers, should make it a goal to get to know yourself on a deeper level — even if it is within your own personal journal. I recommend everyone to want to know themselves and grow each and every day, because in order to be successful; you have to be willing to make changes. Thank you everyone! looking forward to the new journey awaiting this blog once more. 

365 Days of Self Discovery: Health & Well-Being

8.31.19

Day 23

Do you have a good work/life balance?

  • Yes. I’d say for having two jobs, I do a pretty good job with balancing my life with work so that I have plenty free time

365 Days of Self Discovery: Health & Well-Being

8.30.19

Day 22

What areas of your self care do you need to work on more?

  • My mental state/mindset– especially managing my social anxiety and anything that hinders me from feeling good about myself. Also, my dental could be better taken care of, I need to see a dentist and have routine wellness check ups and cleanings so that my oral health is good. 

365 Days of Self Discovery: Health & Well-Being

8.29.19

Day 21

Do you overthink things? Does this cause stress and worry?

  • Yes and yes. I tend to overthink everything and always have. When I overthink things it causes me to worry a lot more about the subject matter & in turn causes me stress.