Pre-workout supplements provide lots of
energy and focus for lifting heavy objects. Caffeine is the stimulant of
choice, and a new study published in the journal Medicine and Science in Sports and Exercise tested various doses to find the optimal amount to use when working exercises involving for multi-joint movements.
Thirteen experienced weight lifters consumed either a placebo or 3 mg, 6
mg or 9 mg of caffeine per kg of body weight before undertaking squats
and the bench press with resistance set at 25%, 50%, 75% and 90% of
their one rep max (1RM). They were also tested on a stationary bike for
peak power output.
With loads of 25% and 50% 1RM, velocity increased 5% to 8.5% with
caffeine compared to placebo. 3 mg of caffeine per kg of body weight
wasn't enough to ramp up power at 75% of 1RM, and the 9 mg was needed to
increase force at 90% of 1RM. The 9 mg dose also increased cycling
power, but had a tendency to produce adverse side effects. For a 180
pound subject, the 3 mg dose amounts to 244 mg and the 9 mg dose would
be 734 mg. As the side effects show, that's more caffeine than most
people are comfortable with.
No comments:
Post a Comment