CAFEÍNA. TODO LO QUE NECESITAS SABER PARA SUPLEMENTARTE CON CAFEÍNA O USAR CAFEÍNA EN TU DÍA A DÍA.

-Cómo usar la cafeína
-Tipos de cafeína
-Protocolos de uso
-Funcionamiento a nivel fisiológico de la cafeína
-Tolerancia a la cafeína
-Fuentes naturales
-Diferencias entre las fuentes de cafeína
-Cafeína que recomiendo
-Interacción con otros suplementos
-¿La cafeína inhibe los efectos de la creatina?
-¿En qué deportes puedo usar cafeína?
-¿Por qué no me hace efecto la cafeína?

¡Y MUCHO MÁS!

Vídeos relacionados:

Entendiendo la hipertrofia:
http://www.youtube.com/watch?v=1rhsDlY0HQQ

Eliminar grasa corporal:
http://www.youtube.com/watch?v=VlUFHAue6n8

Fibras musculares:
http://www.youtube.com/watch?v=FNvgznRiaDQ

Creatina – Suplementación:
http://www.youtube.com/watch?v=yuWnEaBWbBw

____________________________________________

Fuentes utilizadas:

• Astorino T. A., Rohmann R. L., Firth K., Kelly S (2008). Effect of caffeine ingestion on one-repetition maximum muscular strength. European Journal of Applied Physiology, 102:127-132

• Bell, DG; McLellan, TM. (2003) Effect of repeated caffeine ingestion on repeated exhaustive exercise endurance. Med Sci Sports Exerc. 35:1348–54.

• Burke, LM. (2008) Caffeine and sports performance. Appl Physiol Nutr Metab. 33:1319–34.

• Burke, LM; Spriet, LL (2010) BJSM reviews: A–Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance Part 6. Br J Sports Med. 44:297–298

• Chesley, A et al.(1998) Regulation of muscle glycogenolytic flux during intense aerobic exercise after caffeine ingestion. Am J Physiol. 275:R596–603.

• Coso, J.D., Estévez, E., Mora-Rodríguez, R. (2008) Caffeine effects on short-term performance during prolonged exercise in the heat. Medicine & Science in Sports & Exercise. 40:744-751.

• Cox, GR; Desbrow, B; Montgomery, PG; et al. (2002) Effect of different protocols of caffeine intake on metabolism and endurance performance. J Appl Physiol. 93:990–9.

• Doherty M, et al. (2002) Caffeine is ergogenic after supplementation of oral creatine monohydrate. Med Sci Sports Exerc. 34(11):1785-92.

• Goldstein, ER et al. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition 7:5

• Foskett A., Ali A., Gant N (2009). Caffeine enhances cognitive function and skill performance during simulated soccer activity. Int J of Sport Nutr Exerc Meta, 19:410-23

• Fukuda DH, et al. (2010) The possible combinatory effects of acute consumption of caffeine, creatine, and amino acids on the improvement of anaerobic running performance in humans.Nutr Res. 30(9):607-14

• Graham, TE. (2001) Caffeine and exercise: metabolism, endurance and performance. Sports Med. 31:785–807

• Graham, TE; Spriet, LL. (1995) Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. J Appl Physiol. 78:867–74.

• Huang, ZL; Qu, WM; Eguchi, N; Chen, JF; Schwarzschild, MA; Fredholm, BB; Urade, Y; Hayaishi, O (2005). Adenosine A2A, but not A1, receptors mediate the arousal effect of caffeine. Nature Neurosci 8 (7): 858–9.

• Hurley, CF, Hatfield, DL, and Riebe, DA. (2013) The effect of caffeine ingestion on delayed onset muscle soreness. J Strength Cond Res. 27(11): 3101–3109.

• Hudson, GM, Green, JM, Bishop, PA, and Richardson, MT. (2008) Effects of caffeine and aspirin on light resistance training performance, perceived exertion, and pain perception. J Strength Cond Res. 22: 1950–1957.

• James, JE; Rogers, PJ. (2005) Effects of caffeine on performance and mood: withdrawal reversal is the most plausible explanation. Psychopharmacology (Berl). 182:1–8.

• Killen, LG, Green, JM, O’Neal, EK, McIntosh, JR, Hornsby, J, and Coates, TE. (2013) Effects of caffeine on session ratings of perceived exertion. Eur J Appl Physiol. 113: 721–727.

• Kovacs, EM et al. (1998) Effect of caffeinated drinks on substrate metabolism, caffeine excretion, and performance. J Appl Physiol. 85:709–15.

• Lee CL, Lin JC, Cheng CF. (2011) Effect of caffeine ingestion after creatine supplementation on intermittent high-intensity sprint performance. Eur J Appl Physiol. 111(8):1669-77.

• Smith AE, et al. (2010) The effects of a pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance. J Int Soc Sports Nutr. 15;7:10.

• Spradley BD, et al. (2012) Ingesting a pre-workout supplement containing caffeine, B-vitamins, amino acids, creatine, and beta-alanine before exercise delays fatigue while improving reaction time and muscular endurance. Nutr Metab. 30;9:28

• Vandenberghe K, et al. (1996) Caffeine counteracts the ergogenic action of muscle creatine loading. J Appl Physiol. 80(2):452-7.

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