Are you one of those individuals who crave to catch forty winks (mid-day nap), come back to finish you day with a refreshed mind? However, unfortunately the hectic schedules don’t allow the joys of a much needed mid-day nap.
That dear reader, is the precise moment that you can feel fatigue setting in and there can be none better to give you a perfect solution that Caffeine.
Let’s take a look at what it is all about…
Caffeine is an alkaloid compound from Xanthine group of antioxidants that helps stimulate the central nervous system, thus causing alertness to set in for certain period of time. Caffeine exists in the beans, fruit or leaves of several plant types, and is one of the most widely used legal psychoactive agent to be used for mental alertness and to ward off mental fatigue. However, in the fitness world, there have also been a number of benefits attributed to Caffeine such as for its role in weight loss, its use in energy drinks and certain medications.
How can you benefit from Caffeine?
Within 45 minutes of consumption, Caffeine gets absorbed in the body. It binds to certain receptor sites leading to an increase in the hormone dopamine which stimulates the nervous system. However, if your body is already used to caffeine (if you are regular consumer) then the effect of a caffeine supplement fades out over a period of time and a higher dose for the same maybe needed for caffeine to show its effect.
As per studies conducted, a dose of 4 mg. of caffeine per kg of body weight is enough to stimulate mental alertness and improves logical reasoning, recall and recognition memory.
Additionally, Caffeine is also known to improve physical performance by improving the quality of training during workouts thus making you work better on your physique and helps your burn fat and get into form much efficiently.
How much is safe?
Caffeine added to food is subject to the Federal Food, Drug, and Cosmetic Act (FD&C Act) and is generally recognized as safe (GRAS) for use. However, the tolerance level for caffeine varies from person to person.
For beginners, the ideal way to start with caffeine is to start with a lower dose of 100-150 mg/day. They can go on to gradually increase the dose and this would be able to tell them better, at what dose do they tolerate caffeine well.
For pregnant women, it is advised that they consume caffeine at a dose below 300 mg/ day as high doses of caffeine during pregnancy can lead to an outcome of various gestational difficulties.
Though there is no RDA for caffeine, as such, the ideal dose limit for caffeine is not more than 400 mg/ day.
Any individuals with pre-existing mental disorders like anxiety or poor heart health, high blood pressure- should completely avoid caffeine. It could possibly increase the risk of adverse side effects in such cases when taken with certain medications.
Therefore it is best to always consult your physician and get an opinion for the same or if you are concerned about caffeine’s interaction with particular medical conditions or medications.
Here are a few tips to rule out the reason and cause of fatigue:
- Stay hydrated, always! Dehydration is one of the major reasons that causes fatigue to set in. Set timers to remind you to drink water, if you will but avoid dehydration at any cost.
- Get yourself checked for hemoglobin levels if you feel fatigued for prolonged period of times. Iron deficiency can also cause chronic tiredness.
- Eat a well balanced, healthy diet. Avoid starving yourself- whether it is the lack of time or if you are trying to lose weight. Be sensible about giving the right thing to your body when it needs it.
- Lastly, maintain a sound sleep pattern. Adults need a solid 7-9 hours of sleep regularly. If you find it difficult to sleep on time, shut off your devices at least an hour before going to bed.
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