Koffein er uden tvivl et undervurderet kosttilskud. Det er let tilgængeligt, det er billigt og det har effekt på utrolig mange områder. Såvel på de forskellige energisystemer, fedtforbrænding og muskelmasse!
1: Koffein forbedre den anaerobe del af træningen.
“Appears to benefit anaerobic cardiovascular exercise, perhaps due to combination antifatigue effects and increasing power output”
2: Det ser ud til, at der er stor effekt på power i såvel vægtløftning som test på ergometer cykel. Så hvis dit ønske er at blive stærk er koffein også en fordel at bruge.
“There appears to be a reliable and significant increase in power output (both weight lifting as well as cycle ergometer measurements) in both trained and sedentary persons with doses of caffeine exceeding 5mg/kg, assuming the subject is not caffeine tolerant. Tolerance, or lower doses of caffeine, are not as effective.”
3: Koffein frigiver Catecholaminer, herunder adrenalin og noradrenalin. Disse aktiverer den del af nervesystemet som primært står for “fight and fligth”, hvilket er en stor fordel inden du skal løfte tunge vægte.
“Serum catecholamines (adrenaline, noradrenaline) are increased in naive users of caffeine following acute ingestion”
4: Koffein forbedre den aerobe kapasitet, og sikrer dermed du kan arbejde over længere tid i din træning.
“An increase in aerobic exercise capacity is noted with caffeine, possibly secondary to increased free fatty acids and adrenaline”
5: Koffein kan hæve stress-hormonet Cortisol, hvilket kan være en fordel inden træning.
“In general, cortisol appears to be increased at high doses of caffeine; lower doses may not have an effect.”
6: Koffein hæver oxidationen af fedt, og kan dermed være en fordel hvis fedttab er målet.
“An increase in fat oxidation appears to be apparent (assessed via increased serum glycerol and free fatty acids) which is thought to be secondary to increases in adrenaline”
7: Koffein ser ud til at hæve testosteron i trænede personer.
“A very small (usually 12%) increase is noted in trained athletes consuming caffeine above 250mg prior to exercise, this may be dependent on exercise as studies without exercise fail to find alterations in testosterone. This increase in unlikely to lead to significant testosterone-like effects”
Kilder:
https://examine.com/supplements/Caffeine/
