„Everything will be okay. I believe in you and I Am here for you. You got this!“ Coffee.

Caffeine intake can be through different drinks, but its largest intake is still throught the coffee. After entering, caffeine is rapidly absorbed. Blood levels growth and reach its peak values about 60 minutes after entering. Half-life means the time it takes for substance to fall to half of its initial value. On the caffeine is 6 hours.

Caffeine gives its amazing effects in several different ways:

1. After caffeine intake he begins to compete with receptors in the brain with adenosine. What is adenosine receptors higher, we have a greater sense of fatigue. After caffeine, caffeine begins to compete with adenosine receptors and when they caught the receptors we feel less tired.
   The problem in the whole story is that the intake of caffeine creates new receptors for the uptake of adenosine, which requires a progressively increasing amount of intake of caffeine to obtain the same effect.

2. Caffeine besides increases the production of adrenaline, which consequently affects the levels of dopamine. It prevents the reabsorption of dopamine which gives a feeling of happiness
   

   

Caffeine has a correlation with several health benefits:

• Increases alertness and concentration
  

• It helps to reduce headaches
  

• Moderate consummation reduces the risk of heart attacks
  

• Reduces the risk of diabetes
  

• Increasing fat oxidation
  

• It reduces the risk of prostate cancer
  

• Prevents the accumulation of damaged proteins in a cell
  

• Increases the transport of glucose into the cell and insulin sensitivity
  

• Reduces degradation of muscle mass and aging
  

Caffeine and sports performance

Let's get to the interesting part and that is the connection between caffeine and athletic performance.

Caffeine as a stimulant of the central nervous system has a significant effect on athletic performance. Its properties have shown effectiveness in eliminating physical fatigue and preventing sleepiness. Sharpens concentration, improves coordination, attention and keeps you awake. In sports, caffeine takes place in the category ergogenic means, therefore substances that improve performance, either in training or through the competition. It is an excellent and useful addition to all endurance sports, both aerobic and anaerobic conditions. It stimulates and improves sprinting ability, for example, cycling or running, but due to strong activity in the muscles, it is extremely useful in cycling as a supplement to the overall effect.

Caffeine consumption, increased levels of fatty acids in the blood increases the ability to use free fatty acids as fuel and thus preserve valuable stocks of carbohydrates, which also encourages weight loss.

Side effects of caffeine

Although caffeine has a proven positive effect on the body, it is necessary to be moderate. Otherwise, if we went too far, we can experience and the negative side of this, in principle, useful substances.
In excessive amounts, caffeine can cause hypertension. Also, stimulates increased urine output, therefore should be prevented in an adequate fluid intake. In people who are not used to consuming, higher doses can cause irritability, psychomotor restlessness, diarrhea, insomnia, anxiety, arrhythmia.

Dosage

The recommended daily dosage for adults is about 250 mg, 30-60 minutes before a competition or training recommended intake of 150-200 mg of caffeine. Taking large amounts of caffeine (more than 400 mg a day) can damage your health and cause intoxication in the body and cause undesirable side effects.

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