Sports Nutrition & Hydration Community
International Journal of Sport Nutrition and Exercise
About This Community:

Before, during, and post-exercising, nutrition and hydration are essential to replenish necessary nutrients and help you achieve peak performance. The purpose of the community is to share support and information, including dietary and hydration best practices for sports.

Font Size:
A
A
A
Background:
Blank
Blank
Blank
Blank Blank

International Journal of Sport Nutrition and Exercise

Authors of the study, featured in the latest issue of the International Journal of Sport Nutrition and Exercise Metabolism, took 24 college-age men with what was considered “above average” fitness levels. The men were divided into two groups—those with a low caffeine intake (less than 100 milligrams per day, or 1 cup of coffee) and those with a high caffeine intake (400 mg per day, equivalent to just over 4 cups of coffee). One hour prior to each of two exercise sessions, the men were given either a pill containing the amount of caffeine found in 2½ to 3 cups of coffee, or a caffeine-free placebo. They then exercised on stationary bikes for 30 minutes while rating their pain verbally on a scale of 0 to 10. Both the low-caffeine users and the high-caffeine users who took caffeine before exercising experienced much lower levels of pain during their workouts. The researchers theorize that caffeine blocks the ability of some nerve endings to transmit pain signals to the brain.

WHAT IT MEANS: Caffeine is a widely available, legal drug that could take the edge off of muscle pain that’s keeping you from exercising. “It hurts when you go exercise for the first time,” says Steven Broglio, PhD, professor of kinesiology and community health at the University of Illinois, Urbana-Champaign, and one of the study’s authors. “Here’s something that is everywhere in society, and for people who are averse to exercise, it may benefit them.”

Need some help getting through a tough workout? Here are some ways to cut down on pain with the help of caffeine:

• Drink up an hour before you exercise. This study and others like it have found that an hour’s lead time will give you the most benefit.

• Drink enough for your body weight. In this study, researchers gave the participants 5 mg of caffeine for each kilogram of body weight. For example, a 160-pound person would need to drink three to four 8-ounce cups of coffee. If that seems like a lot, you could try a lesser amount; lower doses might help with muscle pain, but they haven’t yet been studied.

• Be eco-minded about what you drink. To minimize the impact of coffee growth on the planet, shop for coffees (or teas, if they’re your preferred caffeine source) certified as Organic, Fair Trade, Rainforest Alliance, or Bird-Friendly.

• Know that caffeine’s not for everybody. Some people react badly to caffeine, especially those with anxiety, high blood pressure, and certain cardiovascular and gastrointestinal problems. If the amounts given are more caffeine than you’re used to, try smaller doses first.

Related Discussions
1236893_tn?1408490528
20 Scariest Food Facts


http://eatthis.menshealth.com/slideshow/20-scariest-food-facts#sharetagsfocus?cm_mmc=ETNTNL-_-949362-_-06242012-_-ScariestFoodFacts-body
Blank
Post a Comment
To
Blank
Weight Tracker
Weight Tracker
Start Tracking Now
Sports Nutrition & Hydration Community Resources
RSS Expert Activity
469720_tn?1388149949
Blank
Abdominal Aortic Aneurysm-treatable... Blank
Oct 04 by Lee Kirksey, MDBlank
242532_tn?1269553979
Blank
The 3 Essentials to Ending Emotiona...
Sep 18 by Roger Gould, M.D.Blank
242532_tn?1269553979
Blank
Control Emotional Eating with this ...
Sep 04 by Roger Gould, M.D.Blank
Top Healthy Living Answerers
1236893_tn?1408490528
Blank
gymdandee
NJ