Caffeine is one of the most consumed ergogenic substances, which affects performance in most sports disciplines. It also temporarily increases cognitive capacity, so it is used to study or concentrate. Now, we will show you if it is essential to take caffeine supplements.
You need to know that this alkaloid is found naturally in certain beverages, such as tea or coffee. The inclusion of these in the diet allows a considerable contribution of ergogenic aid, which in many cases could be sufficient since it should not be forgotten that an overdose of caffeine is harmful to the body.
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Caffeinated supplements only make sense in 2 different scenarios. The first of them has to do with high-intensity sports practice. In these cases, a contribution of between 150 and 180 milligrams of the alkaloid is usually used to achieve a significant increase in performance, as confirmed by a study published in the journal Sports Medicine.
On the other hand, these supplements can be used if the goal is to lose weight. Caffeine helps suppress appetite and modify the use of energy substrates, which is why it promotes the oxidation of fats and the reduction of adipose tissue in the medium term. This is evidenced by research published in the journal Critical Reviews in Food Science and Nutrition.
However, in the rest of the cases, the consumption of coffee or tea will suffice. In addition, both drinks contain antioxidants inside, which is why they are recognized as positive for health in the medium and long term. Of course, it is advisable not to add sugar, and it is best to get used to its slightly bitter taste.
High consumption of caffeine has its side effects. You should not take more than 250-300 milligrams in a single dose, nor more than 400 milligrams spread throughout the day. Otherwise, rapid heartbeat, nausea, and trouble sleeping may be experienced. Likewise, it is not advisable to consume this substance near the hours of sleep.
It is necessary to clarify that caffeine generates a certain tolerance over time, and it will suffice to suppress the administration for about 7 days to recover sensitivity. Even some people could suffer from a specific dependence on it, especially when its consumption is carried out continuously.
Beyond the adverse effects of high doses of caffeine already mentioned; there are other risks linked to the use of supplements with the alkaloid. There have been cases of contamination of these products with ephedrine and derivatives, exciting compounds dangerous to health. Several scandals came to light in this regard, especially related to supplements intended to promote weight loss.
For this reason, it is always necessary to look at the quality certification before purchasing a fat burner or a pre-workout. In this way, the risks of contamination or that the product is not really what is put on the front are reduced. Likewise, an adequate concentration of the compounds that make it up is ensured.
If you have more questions, you can consult a nutrition specialist. This will tell you when to resort to one of these products; how to consume it and which one to use precisely.
If you do high-intensity sports or want to lose weight, the use of caffeine supplements can be positive. For competitions, they are beneficial. However, testing the tolerance beforehand will always be necessary to avoid surprises that could condition performance.
However, it is not necessary to resort to this class of products in most cases, and it will be enough to introduce coffee or tea into the regular diet.
In addition, it will be necessary to ensure that the diet is varied enough. If a nutrient deficit is experienced, the medium-term health status and sports performance could be put at risk. Adjusting the feeding pattern is essential during all stages of life.
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