Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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28.10.2013 |
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Better strength training and less muscle pain after three cups of coffee
Bodybuilders and other strength athletes can squeeze more reps out of their sets if they consume the amount of caffeine contained in three cups of coffee before doing a workout. It can also reduce the muscle soreness that plagues some athletes after training. Sports scientists from the University of Rhode Island write about the effect in the Journal of Strength and Conditioning Research.
Caffeine & strength training
In some studies caffeine has also been shown to boost maximal strength, and most studies confirm that it boosts the number of reps that strength athletes can complete per set. [Int J Sport Nutr Exerc Metab. 2007 Oct;17(5):468-77.]
On top of this, caffeine can also help reduce muscle soreness. Caffeine interferes with adenosine, and as a result can weaken pain signals that travel through the nervous system to the brain. [Am J Physiol Regul Integr Comp Physiol. 2003 Feb;284(2):R399-404.]
Study
On one occasion the students took 5 mg caffeine per kg bodyweight before training. This is the amount of caffeine you'd find in three strong cups of coffee. On the other occasion the students took a placebo.
Results
The figure below shows the amount of muscle soreness the students reported after doing the workout. The soreness was significantly less after the workout with caffeine.
Conclusion
"For an athletic population, this may translate to the ability to perform subsequent exercise sessions with less perceived soreness and possibly increase total work. In addition, the findings of this study suggest that caffeine does act as an ergogenic aid during upper-body resistance training exercise."
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