Performance Gains & Losses
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.
- 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
- 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
What are your personal goals?
- Work on my social anxiety
- work on building my self worth/confidence
- travel on my own
- lose weight (10-15 lbs)
- build solid relationships with both my siblings that continue to be positive and allow us to stay close
- learn to forgive myself and others
- learn to stand up for myself when need be and voice my opinions openly without fear of what others may think or say
I’d say I have more than what is listed, but I think primarily these listed are some of the important ones for now.
What are your personal goals?
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)
Hey everyone, I wanted to share my blog post I made on my personal training website, hopefully all of you enjoy it, feel free to leave comments and feedback! and also share my post, I love when others I haven’t reached out to share my post because everything I write on the website will be useful information at some point and not to mention very interactive!
Today’s topic was about “Choosing a personal trainer” , how to go about doing so and the things that are important to consider. I figured as a personal trainer, I wanted to help give people insight on what to look for and why I believe certain aspects are more important than others.
Follow & make sure to share my blog post! Choosing a personal trainer to meet your needs