Kawa czy herbata część I

hyhy nieźle ja za parę dni pryskam nad morze czerwone, potem jakieś górki (ale jeszcze nie wiem jakie) no i tradycyjnie szwecja na jesieni

hehehhe pozdroznicy ale czerwone tez calkiem fajnie brzmi licze na zdjecia

ja w zeszlym roku Hawaje wczesniej Baja California i cale stany prawie tylko ta nieszczesna Floryda mi zostala noo i ALaska

a ja...












pojde sie upic
daleko nie mam

Marcin UK juz niedlugo

tez wakacje

macie trochę info o kawie z najnowszej National Strength and Conditioning Association Conference w Vegas (większość to znany stuff ale może coś się komuś przyda) - przynajmniej zgodne z tematem postu hrhr

Caffeine is the most commonly used drug in world and it occurs naturally in over 60 plants. The average American gets 200mg per day. Six ounces of coffee contains about 100mg.

• Decaffeinated coffee still has a couple of milligrams of caffeine, but not much.

• Caffeine increases urine production, stimulates the nervous system, relaxes smooth muscle, activates cardiac muscle, and increases gastric secretions. Serum concentration in the blood reaches its peak 30-60 minutes after ingestion and its half-life is 4-6 hours.

• Caffeine usage is banned by some sports organizations, yet one study (Graham, 2001) showed that urinary concentrations are variable and inaccurate for determining caffeine intake. Just an FYI, 13mg/kg caused 66% of athletes to fail a drug test. Other studies using 5mg/kg and 9mg/kg didn't cause a failed test.

• During moderate to high intensity exercise, caffeine has been shown to improve muscle contractility, work output, time to exhaustion, and performance. Not all studies show these positive benefits but most do. There are some people who are non-responders to caffeine, so that may be why some small studies show little benefit.

• 330mg of caffeine helps cyclists get a 19% increase in time-to-exhaustion trials.

• Interestingly, a study on distance runners showed that those receiving large doses of caffeine (9mg per kg of body weight) didn't show improvement. Those taking smaller doses did.

• 150mg of caffeine has been shown to improve long term memory and other cognitive functions.

• Caffeine is good for most endurance athletes, but how about anaerobic athletes? It gets fuzzy here. Most studies presented showed benefits, but a few didn't. However, to analyze the effects on short term, high intensity exercise, mainly studies on cyclists are used, so we weight trainers usually have to extrapolate from that.

• Caffeine increased maximal power output and decreased perceived exertion in hard cycling bouts. This may be due to what's called the "elation effect."

• One study showed 201mg of caffeine increased bench press 1RM, but not leg extension strength. (Yeah, like we care about our 1RM leg extension anyway!) The studies conducted so far on caffeine's effects on strength are inconclusive. One problem may be that hand grip tests are usually used in the studies.

• In sprint swims, untrained swimmers showed no increase in performance using 250mg caffeine. However, trained swimmers showed an increase in swim velocity. One theory is that caffeine works better for experienced athletes and exercisers. They're simply more responsive to it than couch spuds.

• Caffeine has a greater effect on metabolism (caffeine induced thermogenesis) in lean women compared to fat women.

• There have been studies to see if caffeine has a positive effect on weight loss, but the problem is the supplements studied also contained other ingredients, making the results questionable. However, it does look like caffeine has some effect on resting energy expenditure.

• At least one study showed that caffeine-containing green tea worked better than caffeine alone for increase energy expenditure.

• Smokers are less responsive to caffeine than nonsmokers. Especially when they're dead.

• Capsaicin, the chemical that makes red peppers hot, has similar effects as caffeine. It may lead to enhanced energy expenditure and performance. Capsaicin shares some of the same ergogenic benefits as caffeine.

• The ergogenic benefits of caffeine are more pronounced when using caffeine capsules than coffee. Other compounds in coffee may moderate the effects of caffeine.

• Adverse effects of caffeine (over 500mg) can cause mood shifts, headaches, and fatigue as part of withdrawal. However, this amount has been shown to keep reporters awake during GNC-sponsored supplement presentations.

• Fears of dehydration associated with caffeine use are unjustified. Caffeine doesn't cause dehydration.

• Caffeine suppositories have been used by athletes. Sorry, no photos available.

• One of the presenters told an interesting story about how one of his lab mates was accidentally given ten times the toxicity level of caffeine and had to have his stomach pumped. Amateurs. It ain't a party until someone gets his stomach pumped!

• Some studies show that caffeine taken before exercise doesn’t burn more fat based on certain chemical markers; however, people do report this effect in the real world. What's going on? Well, it may be that exercisers simply perform more work in the gym when using caffeine.

• Caffeine can decrease pain induced by exercise. It also decreases our force sensation. So, we can train harder without feeling like we're training harder. Caffeine seems to affect how we receive and perceive pain.

taaaa...
wakacje...

i coś dla pań :

• Women were once considered too delicate for any type of exercise. Female athletes were even considered moral degenerates. On top of that, females were considered so fragile that too much study was said to lead to "brain fever" according to doctors at the time.

• Not until 1971 did women play full-court basketball. It wasn't until 1984 that women were allowed to compete in full marathons because "everyone knows a woman can't run 26 miles." These days many women outperform men in ultra-endurance events. Of course, they're all dykes. (I keed, I keed!)

• Glycogen sparing observed in women is likely due to the effects of estrogen. Males given estrogen in studies were able to maintain glucose levels better. They were also able to spend hours in Pottery Barn without getting bored.

• Very few athletes really need to carb load.

• Athletes who get less than 15% of their calories from fat probably can't consume enough healthy fats. Dietary fat phobia is still prevalent among athletes.

• Men oxidize more protein than women before and after training. Basically, there are gender differences when it comes to this stuff. Nutrition textbooks not too long ago said there weren't any. They were wrong.

• Too many female athletes avoid red meat thinking it'll make them fat. Wrong. Studies have shown dietary fat intake isn't correlated to body fat percentage in female athletes.

• Female athletes who consume more calories and more protein actually have lower body fat than non-meat eaters according to studies. Women who can hunker down on a medium rare steak are also sexy as hell according to anecdotal evidence.

• If you want to be a great athlete, don't be a vegan.

• The top supplements used by female athletes are caffeine and carb bars.

• Female athletes need more calcium than regular women, yet most don't even get the RDA. Women also benefit from iron and zinc/magnesium combos.

• Most women don't use creatine, even though it's been shown to benefit them. Surveys show that female athletes think creatine is a steroid and that it will make them "too big."

Of course, it's not and it won't, but you can't blame the athletes for thinking this since the ignorant f***ing media spreads misinformation like a fat kid spreads mayonnaise on a ham sandwich.

Anyway, studies have demonstrated that women don't see the increase in body weight or fat free weight from creatine like men do, but they do see performance and strength benefits. Oddly enough, one study concluded that creatine has an anti-catabolic effect in men but not in women.

• Coaches should never tell female athletes they're fat or they'll do something extreme. Rather, educate them about healthy eating habits.

Tyka - to idac od poniedzialku? tzn. w pon 4x5? itd? pon,sr,pt rozumiem?

ja juz mam dosc....wezcie mnie stad...

hej

ipa