Supplementation

When to Stop Your Caffeine Consumption

Should you abstain from caffeine for a few days for better performance?

 

Caffeine consumption before exercise can improve your concentration, increase your energy, and allow you to be more alert. It’s also rapidly absorbed, which makes it an effective pre-workout supplement. Since caffeine doesn’t need to be “loaded” for days or weeks like creatine, you can take it in a targeted manner, just before a competition or training session, and get an immediate effect. The exact mechanisms by which caffeine exerts its ergogenic effects are still under debate, but some suggested mechanisms include increased fat mobilization to be used as an energy source, glycogen sparing effect, and more. However, its ergogenic effects are most likely due to its ability to increase dopamine and noradrenaline release, thereby promoting feelings of wakefulness and alertness, and also decreasing the rate of perceived exertion and pain during exercise.

 

If you’ve ever asked, should I stop using Bang Master Blaster for a few days before my event, and then resume taking it before my race for better performance? we can answer that for you. Some people have recommended athletes to stop caffeine consumption a few days before a race, and then resume before a competition to get performance enhancing effects.  This newest study in the Journal of Applied Physiology found that there is no need to “cycle” caffeine. In fact, the study found that athletes and trained individuals seem to benefit more from caffeine consumption than untrained individuals, at least as far as performance is concerned.  This means that Bang Master Blaster works better for those athletes that are trained! Furthermore, the study found that both regular caffeine users and non-caffeine users alike appear to reap the benefits of caffeine supplementation on performance. This suggests that you can use your most effective pre-workout all year long. The study had low, moderate, and high caffeine users take caffeine before a race and found that caffeine improved performance in all categories.

 

Caffeine is absorbed rapidly by the gastrointestinal tract, and enters the bloodstream within 15-45 minutes of consumption, with peak blood concentrations evident about one-hour post-ingestion. This means for optimal performance benefits from Bang Master Blaster that you should take it an hour before exercise. Additionally, the study found that there is no need to refrain from caffeine consumption use a few days before an event. It also shows that low, moderate, and high consumers showed similar, absolute, and relative improvements in exercise performance.

 

 

Lívia de Souza Gonçalves, Vitor de Salles Painelli, Guilherme Yamaguchi, Luana Farias de Oliveira, Bryan Saunders, Rafael Pires da Silva, Erika Maciel, Guilherme Giannini Artioli, Hamilton Roschel, Bruno Gualano. Dispelling the myth that habitual caffeine consumption influences the performance response to acute caffeine supplementation. Journal of Applied Physiology Published 11 May 2017 Vol. no. , DOI: 10.1152/japplphysiol.00260.2017
Doherty M, and Smith PM. Effects of caffeine ingestion on exercise testing: a meta-analysis. International journal of sport nutrition and exercise metabolism 14: 626-646, 2004.
Gliottoni RC, Meyers JR, Arngrimsson SA, Broglio SP, and Motl RW. Effect of caffeine on quadriceps muscle pain during acute cycling exercise in low versus high caffeine consumers. International journal of sport nutrition and exercise metabolism 19: 150-161, 2009.
Goldstein ER, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, Taylor L, Willoughby D, Stout J, Graves BS, Wildman R, Ivy JL, Spano M, Smith AE, and Antonio J. International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition 7: 5, 2010.
Graham TE. Caffeine and exercise: metabolism, endurance and performance. Sports medicine 31: 785-807,2001.
Graham TE, and Spriet LL. Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. Journal of applied physiology 78: 867-874, 1995.