CAFFEINE SLOWS FATIGUE DURING HIGH-POWER TRAINING: Caffeine (6 mg per kilogram of body weight) increased power output by 5.3 percent compared to fake caffeine in team handball players. During sets of 30 seconds of repeated vertical jumps with 60 seconds of rest between sets, according to Brazilian scientist. Team handball is an Olympic sport that is a cross between soccer and basketball. Even with increased power output, training with caffeine did not produce more muscle damage. This measured by blood levels of creatine kinase. Athletes should take caffeine or a pre-workout supplement before training sessions to increase the quality of workouts. Consuming caffeine supplements 30 to 60 minutes before training will increase power output during sessions without causing tissue injury.
PROTEIN PLUS CARB SUPPLEMENT DURING INTENSE TRAINING INCREASE MUSCLE MASS: Supplementing proteins and carbohydrates immediately after intense cycling increased muscle cross sectional area (measured by muscle biopsy) but had no effect on performance during a 30-kilometer cycling time trail. A sophisticated study from James Madison University in Virginia examined the effects of supplemental protein plus carbohydrates versus carbohydrates during normal, intense and reduced intensity cycle training on skeletal muscle and performance in a cycling time trial. Using only seven subjects and training blocks only lasted 10 days. Finding measureable changes in muscle structure during a short training cycle, so supplementing protein during intense training might enhance performance during longer cycles.
CAFFEINE BOOST MENTAL AND PHYSICAL PERFORMANCE: Caffeine-found in coffee, cola, tea, energy drinks, chocolate and supplements for weight loss-is a favorite stimulant of physically active people. Stimulating the central nervous system by blocking adenosine receptors and enhances the effect of adrenaline. Caffeine may improve endurance, muscle strength and endurance and sprint speed. A study concluded that moderate levels of caffeine (less than 400 mg) increases alertness, reaction time, attention and focus. Caffeine protects the nerve cells, so it has long term benefits on memory.