Caffeine has benefits that help you increase your muscle mass, and more research is finding more all the time. Caffeine is certainly among the cheaper substances on the market, which makes it a very affordable supplement for muscle building.
Research is showing all the time more and more that caffeine use before weight training blunts the intensity of the pain and reduces any soreness you feel after the fact. Additionally, it might even strengthen muscles.
Benefits of Caffeine Supported By Studies and Research
- Research from the staff at the University of Nebraska – Lincoln has reported that weight-training men who drink coffee, or take a caffeine pill, an hour before their work out were able to raise up the number of reps they could bench press.
- Another study showed that consuming caffeine an hour before a workout let them use up to 5 pounds more than usual on similar exercises.
- Taking caffeine about an hour before a workout reduced pain from intense lifting, but also increased strength and performance as compared to placebos. This was reported at the 2007 American College of Sports Medicine annual meeting by the University of Alabama – Tuscaloosa, the University of Illinois – Urbana/Champaign, and the University of Georgia – Athens. It was also reported by the University of Connecticut.
- Reports from the University of Georgia suggest that caffeine helps decrease the delayed-onset muscle soreness that happens following a leg workout which utilized negative training. And anyone who does a ton of lunges knows they walk around limping and sore for days afterwards.
The critical part of all this is to either drink a caffeine pill, like No Doze or Vivarin, or even better, have a potent serving of coffee, which equates to 200 to 400 mgs of caffeine, half an hour to an hour before you start your muscle building exercise session.
On the other hand, caffeine does a few side effects that might could affect muscle building in ways that are both positive and negative.
Regarding muscle building, this could go in either direction. Caffeine is known to sometimes provide a natural thermogenic effect inside the human body. The problem here is that a thermogenic effect might prevent muscle gain. That’s an issue for bodybuilders who are training, especially if they are competing at intermediate or professional levels. The thermogenic effect puts the body into a state of boosted stimulation, which might be beneficial in defining abs and getting veins to pop out. It also requires additional calories, which is a central component of building up new muscle. So, caffeine has to be used sparingly if you’re in a training period for new growth.
Burning Of The Fat
It’s undeniable that caffeine works wonders when it comes to burning fat. Many bodybuilders make use of the ECA stack during their training, which brings effective results from a combination of aspirin, ephedrine, and caffeine. Even just alone, caffeine is useful as a powerful way to increase oxidation and get a desired thermogenic effect. Using roughly 200 mg twice daily can boost your cardio and diet in the direction of burning body fat stores.
Increases In Energy
The fact that caffeine boosts a person’s energy is not open for debate. Many people apply this energy boost just to wake up in the morning or stay coherent and alert at work. On the other hand, professional bodybuilders spend their days going in and out of training sessions of an hour or two, so they boost their workout results with this additional energy.
Boosted Mental Clarity
Some folks think that bodybuilders wouldn’t need such an advantage, but in truth, mental wellness is critical for a bodybuilder. They place burdens on their body which tax resources often held back for mental processing. Training also necessitates a lot of counting, measurements, and mindfulness of details. Caffeine provides advantages in all these areas.
My advice is that if you’re going to use caffeine for the pick-me-up during weight lifting, do just the right amount to finish the workout. Don’t take so much that you’re bouncing off the walls for hours. If you get hyper for hours, then your body is burning calories more than usual, and that can hurt muscle gain. So, no matter what particular muscle-building regimen you’re following, boost your results by taking caffeine only as directed.
Were you aware of the fact, that ever since the Olympics in 2000, the International Olympic Committee has banned caffeine? The banned level is roughly eight servings of coffee. If you’re an Olympic athlete and the IOC finds that much caffeine through a urine test, they’re going to assume that you’re trying to garner a competitive advantage.
Research seems to indicate that caffeine acts as a mobilizing agent on stores of fat, encouraging any working muscles to burn fat as their fuel. That delays muscles from utilizing muscle glycogen, so exercise intensity and duration are increased.
Caffeine might also influence the human brain, letting you think that your exertion level is lower than it really is. That lets you push harder and longer, and it might even keep your muscles more relaxed.
As has been noted, improper caffeine use can backfire on your muscle-building efforts, but the scientific consensus on its positive effects on weight training and recovery after the fact seems quite clear when it is used appropriately. Given how cheap and abundant this substance is, you certainly have to consider using it as a supplement to your bodybuilding efforts going forward into the future.