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

8.11.19

Day 3

What changes could you make to improve your physical health?

Again, physical health is very important to me and one that many Americans deem not important until the unexpected happens  — I am a firm believer that when one takes care of their physical health it can make the difference in their attitude and how they carry themselves. Personally, this list is for me but doesn’t mean that others can not take this same advice or follow suit, and as always, if you find other things you want to add to the list, feel free to do so in the comments. 

  • Have my annual check ups with my doctor
  • Take care of my oral hygiene
  • staying active outside of the gym
  • eat less processed foods
  • take care of skin and hair
  • drink water daily
  • again, get enough sleep 

Leaving for the weekend

Arnold Classic

Arnold Expo

So this weekend I will be gone, I am heading to Columbus Ohio for the Arnold Classic Expo and I am excited, this will be my third time going & I am hoping I get to meet some new people, make new friends, network and really just have a good time. I leaving very early in the morning and wanted to let my fellow bloggers know, to keep stay tuned to my FB page and Instagram because I plan on taking plenty of pictures and getting involved with some of the fun activities. If anyone else is going, I hope you have a good time, and if you want to meet up there, let me know, I love meeting new people, especially those of you who follow me on social media and my blog! I plan on posting pictures when I am back in town! Have a wonderful weekend. 

“whole 30” Diet & Exercise

This blog post sheds light on the “whole 30” diet itself and how well it works with ongoing exercise & new exercise regimens. I had a client who did this diet plan, along with this wife and expressed how it gave good results but over time they both were getting bored of the concept of eating the same foods daily, he expressed to me how strict the diet was, gave me some insight into the results it produced but wanted to know more information besides what he had researched because now they are both my clients at the gym & are looking to possibly start this diet once again along with starting their new workout agenda (will have been with me for a month now) and he wanted to know 1) my opinion 2) if it will help or hinder while he and his wife exercise 3) is it worth doing 4) is it something that can be adjusted so that they don’t run into the same issue of being bored of the same food 5) where to go from there once the 30 days is over . All of which were good questions and figured, I would post about it so that if others have the same thoughts, or questions, we could solve this together. 

Personally, I have never done this diet & I don’t recommend diets to my clients (out of my scope of practice) but to learn more about nutrition and teach good behaviors would be within my scope and help them prepare for the end of the road with a positive mindset and continued results. Hopefully the research I came up with you find helpful, feel free to also share it among your peers Whole 30 & Exercise

If any of you have more to add about this particular diet, please leave it in the comments — I love hearing personal experiences and stories (who knows, I might consider you writing a guest post about your experience with this diet) 

 

 

Muscle & Strength Submission Update

It Will Be Happening

I wanted to update everyone the results of my submission, I got an email from Muscle & Strength about publishing my workout/article & the answer is YES! they will be publishing it at some point in May of this year! I am so excited & when it gets published, I will share this link/information with all of you as well