Caffeine - Tea and Coffee – Reducing fatigue levels

Caffeine is a renowned product that has a drug-alike effect on the human body. It is classified as a drug and not a nutrient. But still it finds a place in the list of nutritional supplements as it is contained in several of everyday drinks such as tea and coffee. Coffee is considered to contain 50-100mg of caffeine per cup whereas a cup of tea is considered to contain approximately 30-60 mg of caffeine. Cola contains around 50 mg per 330 ml and energy drinks which are caffeinated contain approximately 100 mg of caffeine per 250 ml.

Caffeine is used endlessly in sports activity and normal life with an aim of reducing the levels of fatigue and increasing tolerance levels. The amount of caffeine that is required by an individual varies from person-to-person and not generally specified. Several studies conducted on the use of caffeine have revealed amount of 3-15 mg per kilogram of body weight and approximately 210-1050 mg for a average 70 kg athlete enough to derive a performance improvement effect through caffeine.

It is believed to increase the burning of fat in dosage above 5 mg per kilogram of body weight without affecting the glycogen level in the body. Caffeine stimulates the production of adrenaline which thereby boosts the amount of fatty acids released by the human body into the blood stream of mankind.

It is a common belief that the intake of caffeine before an exercise schedule helps in encouraging the body muscles to use more of body fat and less of glycogen and thereby delaying the fatigue.

Caffeine is a known stimulant which has a direct effect on the contraction of muscles. It stimulates the release of body calcium in the muscles cells of the human body providing the calcium present in the body to effectively stimulate the contraction of muscles of the body which thus raises the power output and strength. It is also known to excite the central nervous system of the body resulting performance of work at psychological level. It is often assumed to increase the level of concentration, reduces fatigue and raises the bar of working hard and remains motivated.

Caffeine Side Effects:

Caffeine can be used up to a defined level but overdose of caffeine can lead to numerous side-effects. In case you can not avoid caffeine for any reason, try to have caffeine free green tea which is slightly less prone to side-effects. And if still no other option is left, have an extra glass of water before and after doing exercises to reduce the caffeine effect.

Symptoms of Caffeine Intoxication:

1. Nervousness.
2. Anxiety and irritability.
3. Insomnia and dizziness.
4. Increase in heart rate.
5. High levels of cholesterol.
6. Depression and bed-wetting.

Caffeine Withdrawal Symptoms:

1. Headache and craving.
2. Constipation and nausea.
3. Vomiting and nervousness.
4. Drowsiness, fatigue and depression.
5. Cramps and shakiness.

Congratulations on making the effort to reach atleast at the beginner fitness level uptill now. You are now armed with all the information you need to get the results you want and to live a long, healthy and happy life. This prospect is reward in itself and we would also encourage you to allow yourself some other rewards along the way to help you with your motivation and keep you on track.

Celebrate Success

The satisfaction of achievement is one thing and it can be made sweeter with a little treat now and again. Perhaps a small gift to yourself for completing all your workouts, a massage or treatment to celebrate reaching a particular goal, or some time to yourself to relax or maybe even do nothing. By rewarding yourself you are reinforcing the message that being fit and healthy leads to all sorts of positive feelings and experiences for you. The more often you feel this way, the more likely you are to stick to your plans.

What Happens Now?

Teach Yourself Fitness contains everything you need for success. We have also included a list of fitness resources and information in the appendix and there are blank copies of questionnaires and paperwork for you to use whenever you need them. You should keep an eye on your progress in the future and when you want to review your situation, return to the book and you will always know where to look for advice, motivation, quick tips and solutions, equipment and other resources. The world of fitness is a large one and there is more information to be found at the research center.