Caffeine and it's Effect on Performance

Caffeine has an affect on performance, both physical and mental. The underlying mechanism pertaining to the way caffeine works in the body involves the central nervous system. Caffeine has specific effects that occur shortly after consumption.

Central Nervous System

Caffeine is a substance that is easily absorbed through the gastrointestinal tract. Then, it travels across the membrane of cells in the brain since it can easily pass through the blood-brain barrier. Because of this, the effects of caffeine are initiated within the central nervous system, according to an article in 2010 in the "Journal of the International Society of Sports Nutrition." Since the central nervous system is involved with behavior, caffeine can affect physical performance-related areas--bearing in mind that the effects are on the neuronal level and not directly the muscle.



In addition to psychomotor, or movement-related abilities, caffeine also affects cognitive abilities such as alertness, memory and vigilance, according to an article on a study published in 2008 in "Medicine & Science in Sports and Exercise." The study found that men who consumed caffeine performed better on tests that involve complex information processing. One such test was the Stroop test, which assesses how fast participants can ignore distractions and name a color word when it is presented in a color different than which its name denotes. For, example, the word "green" would be printed in blue or red ink, but never green.

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Cycling

During exercise, caffeine has an effect on energy consumption. When given 5 mg of caffeine for every 2.2 pounds of body weight, participants gained muscle strength in the legs when they engaged in a cycling task, according to a 2010 article in the "Journal of the International Society of Sports Nutrition." Also, fat is burned in this process when the body uses energy from adipose, or fat cells, within muscle tissue instead of using food sources of fat from dietary intake. Therefore, when a person consumes caffeine and does cycling exercises, that fat that is more likely burned is stored fat in the body.

Running

Caffeine also has an affect on running performance. For example, a group of 21 active men were observed to have faster sprinting speeds after consuming 5 mg of caffeine for every 2.2 pounds of body weight in a study published in October 2008 in "Medicine & Science in Sports & Exercise." Overall, running times were reduced by 0.06 seconds, which marked a 1.4% reduction among the lowest times. Therefore, caffeine increased running speed. The researchers suspect caffeine to have positive effects with both single and multiple sprint sports.

Read more: http://www.livestrong.com/article/270265-the-effects-of-caffeine-on-performance/#ixzz132eEmemM

NO Excuses ! When it comes to Weight Loss

I cannot tell you how many people tell me "I don't have time to work out" !  It's actually a valid but totally untrue comment !  In order for you to be successful with your goal to lose weight you have to adapt fitness into your lifestyle and immerse your mind in the reality that this choice IS not only schedule altering but a life altering decision.

Do you have time to be sick ???   NO - so you better get your head around being fit or you my friend will have to make time to be sick as you get older.

I hear people say..."Oh I eat clean", I eat healthy" and that's a great start.  But don't fool yourself....if you are NOT working out....it is only going to go so far in keeping you fit.  It is like Ying and Yang - one goes hand in hand with the other !

Take a look at the people around you....or people close to your age.... do you notice that older, heavyset friends and family members are starting to have medical problems related to their extra pounds ?  How many people do you know that have been diagnosed with Type 2 Diabetes in the last two years due to their lifestyle ?

You can begin with small steps...like walking or using an elliptical at least 20 min. a day and strength training 20 to 30 min. day.  Start with one goal and when you reach that reward yourself and set another goal right away !

I had a client that made the crucial mistake of losing 70 lbs and then did not set a new goal and gained it all back beacuse she did not continue to work at her goals and fitness. She will regret this later in life.

 Lack of time isn't a good excuse. YOU have the time but YOU just don't take it.

You consider other things more important.  You need to consider taking time to exercise and make it an important part of your day."

Build walking into your life. That is a small start but one you will be glad you made.

You must do the work. It won't be handed to you on a silver platter.

Limit your calories in a day and and say NO to the office treats. 

Become educated in reading Nutrition Labels and know what you are putting into your mouth.

Keep a workout / food journal and track your calories and exercise. 

Start a Goal / Positive Change Board and begin tacking up images/affirmations of what you want to accomplish !   

My abs come from a lot of hard work and dedication....but I also have role models and pictures I look at every day that continue to inspire me to new goals.

Small steps lead to big rewards,  and YOU can do it !

Good Luck !

"Inspire, Create, Motivate"