Caffeine is one of the world’s most widely used (and greatly appreciated) substances. It’s performance-enhancing benefits have been backed by research for years, and it should be part of the supplement routine of anyone wanting to boost cognitive function, decision making sustain concentration, and boost athletic performance.
So here's the lowdown what happens to our bodies when we consume it, and the potential benefits that come from using it to fuel your greatness.
What caffeine does in our bodies
When consumed, caffeine is absorbed through our gastrointestinal tract which then moves it through our membranes and is circulated to all body tissues. The effect is felt throughout the whole body, stimulating the central nervous system causing alertness right down to the metabolic level, increasing norepinephrine (adrenaline) in the bloodstream.
These effects not only improve our physical performance in the gym, such as power, strength, aerobic and muscular endurance, it also boosts cognitive function helping with skill performance, decisions making and our ability to sustain concentration.
Benefits for the Everyday Hero
Caffeine consumption can provide several benefits to individuals who live a busy lifestyle and work hard to achieve their goals. It's natural stimulant effect can increase mental alertness, concentration, and focus, thereby enhancing productivity and reducing fatigue.
It can also boost physical performance by increasing energy levels, which can be especially beneficial during exercise or other physically demanding activities.
Benefits for Athletes
Research shows caffeine increases our body’s ability to produce energy from glucose, resulting in increased intensity during training. This is done by affecting substrate utilisation during exercise; with competitive sports requiring energy from both oxidative and non-oxidative systems, this is a MASSIVE benefit.
When assessing training intensities, they are often rated on a 1 to 10 scale called the rating of perceived exertion (RPE). This is a valuation of how hard you pushed in training, with 10 being the absolute maximum you could give during the session.
Under this criteria, research shows that the training intensity individuals who consumed caffeine were maintained for longer, while their RPE were unchanged. This is an edge competitive athletes can gain where they show a reduced feeling of fatigue over their opponents.
As athletes may experience, the busy lifestyle and hectic training schedule can often result in a dip in sleep quality, which can result in physical and mental fatigue. With known cognitive benefits of improved concentration and alertness, caffeine can be a valuable supplement to counteract the expected drop in performance in such circumstances.
In summary caffeine can
- significantly increase the workout intensity
- significantly increase endurance
- Improve concentration and alertness
After consumption, elevated levels showed in the blood within 15-45 minutes, with peak concentration reached at approximately 60 minutes.
These performance measures are important aspects of physical training, especially in competitive sport, and I recommend athletes include caffeine in their supplementation routine, particularly 60 minutes before training.
In keeping with today’s focus on the benefits of caffeine, CMBT Loaded formula contains caffeine from several natural sources. This, when compared to its synthetic counterpart, has been shown to release into the bloodstream at a steadier rate, counteracting unwanted side effects such as jitters or harsh crashing.
The formula, which contains methylliberine found in kucha tea leaves, combines with caffeine to increase the duration of the compound's performance enhancing effects. In this, the meticulous engineering of CMBT loaded pre-workout provides athletes with all the right ingredients to improve all aspects of performance.
As a performance dietitian I only recommend supplements to my athletes that are proven to give them an edge, both in training and competition. With strong research supporting the benefits of caffeine supplementation for enhancing performance, I believe it should be an essential component to their pre workout routine.
The Performance Dietitian