What is Caffeine
Caffeine is the nerve most used on planet Earth; it is an alkaloid (such as atropine, nicotine, strychnine, morphine, etc.) of the purine type (such as tea theophylline and theobromine from cocoa) contained in coffee seeds and in some foods (guarana, energy drinks, coca cola, cocoa etc).
Caffeine in Foods
The presence of caffeine inside the food depends both on the initial content of the raw material and on the extraction method, but the product that contains the greatest quantity is the percolate of coffee obtained from the mocha (about 85mg of caffeine PER CUZZINA).
Function and Properties
Caffeine has an absorption rate of 45 minutes and a fairly low half-life; in fact, after only 4.5-6 hours the plasma nerve content drops by 50% of the initial one.
Caffeine is a stimulant widespread in sports and wellness both thanks to its potential to increase performance during phases of caloric restriction, and to its direct and indirect lipolytic effect; however, it is also considered by the authorities to be an obsolete substance, subject to monitoring; the anti-doping limit restricts the urinary caffeine concentrations to no more than 0.012 mg / ml, a threshold beyond which the athlete is considered positive, therefore liable to disqualification.
NB: caffeine, being a nervine, MUST be taken in moderation; this principle also applies to sports application; therefore, in order to respect the consumption doses it would be essential to concentrate it ONLY before the performance / training, limiting the intake during the rest of the day.
Does it Lose Weight?
Lipolytic effect in weight loss
Caffeine has useful effects on weight loss; if combined with a low-calorie diet and regular physical activity, it can significantly improve weight loss.
The mechanisms of action of caffeine in weight loss are:
- Stimulation of catecholamine release leading to an increase in basal metabolic rate of 10-15%
- DIRECT lipolytic effect on catecholamine-independent adipose tissue that facilitates the mobilization of fatty acids (difficult to quantify)
NB. The positive effects of caffeine on weight loss appear significant with dosages of at least 500mg, while the recommended dose is less than or equal to 400mg / day.
Stimulating effect in sport
Caffeine acts on the nervous system, improving nervous excitability, reflexes, the ability to concentrate muscles, and gives a mild analgesic action. Furthermore, caffeine interacts with adenosine receptors favoring the release of catecholamines (adrenaline and noradrenaline); these two hormones induce an increase in heart rate, blood pressure and respiratory rate.
It follows that the use of caffeine before physical performance during weight loss can be a synergistic element in maintaining motivation and good neuromuscular activation; ultimately, during the restriction or caloric limitation of the sportsman (which is also highly discouraged!), the use of caffeine as a stimulant can be a supplement to help maintain a good training stimulus.
Side effects
On the other hand, caffeine abuse (from 500 to 1000mg / day) can confuse the state of physical exhaustion induced by insufficient nutrition, predisposing the subject to a high stress at the onset of sudden blackout (fainting) during the performance; Undesirable effects of caffeine in athletes are: the increase in diuresis with a tendency to dehydration, and the worsening of intestinal absorption especially of riboflavin, calcium, iron, creatine.
Curiosity
The caffeine of sugary drinks makes you fat
A recent study entitled: " The influence of caffeine on energy content of sugar-sweetened beverages: the caffeine-calorie effect " has shown how the use of caffeine in the food industry can have anything but positive effects on the caloric balance of the population; ultimately, if it is true that caffeine can be a valid aid in weight loss PROGRAMMED and supported by diet and sport, it is equally true that the addition of caffeine in soft-drinks slows the perception of sweet taste, leading to excessive addition of simple sugars.
On the contrary, by eliminating caffeine from beverages it would be possible to reduce the addition of carbohydrates of 7.5g (28 kcal) per 500ml of product.
It is therefore possible to state that the caffeine contained in the cola-type drinks INDIRECTLY DENORES the caloric balance favoring the addition of sugars in order to guarantee the perception of sweet taste.
