תזונה ותוספים Effect of Two Doses of Caffeine on Muscular Function during Isokinetic Exercise.

[Mike Bikov]

Med Sci Sports Exerc. 2010 Apr 22. [Epub ahead of print]
Effect of Two Doses of Caffeine on Muscular Function during Isokinetic Exercise.

Astorino TA, Terzi MN, Roberson DW, Burnett TR.

1Department of Kinesiology, CSU-San Marcos, San Marcos, CA; 2Department of Kinesiology, San Diego State University-San Diego, CA.
Abstract

ABSTRACT: Studies provide equivocal results regarding the ergogenic properties of caffeine during high intensity exercise. PURPOSE:: The primary aim of this study was to examine the effects of two doses of caffeine on peak/average torque, power output, and total work of the knee extensors and flexors during two bouts of high-intensity exercise. METHODS:: Fifteen active men (mean age and body mass = 26.4 +/- 3.9 yr and 82.7 +/- 2.9 kg) initially completed a familiarization bout on the isokinetic dynamometer, followed by three subsequent trials separated by at least 48 h. Exercise consisted of two bouts of 40 repetitions of maximal knee extension and flexion of the dominant leg at a contraction velocity equal to 180 deg/s. Prior to each trial, subjects abstained from caffeine intake and intense exercise for 48 h. Treatment order (5 mg/kg, 2 mg/kg of anhydrous caffeine, or placebo) was randomly assigned to subjects using a single-blind, counterbalanced, crossover design. A 3 (treatment) X 2 (sets) analysis of variance with repeated measures was used to detect differences in performance across treatment and time. RESULTS:: Compared to placebo, caffeine significantly (p < 0.05) enhanced peak knee flexion torque, knee extension/flexion total work, and knee extension/flexion power in bout 1 with no effect in bout 2. Only the 5 mg/kg dose of caffeine improved performance, with the magnitude of performance improvement ranging from 5 - 8 %. CONCLUSIONS:: Data suggest that a relatively high (5 mg/kg body weight) but not low (2 mg/kg body weight) caffeine dose is ergogenic for maximal knee extension/flexion exercise.​

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כלומר - למתאמן הממוצע שמשקלו נניח לצורך הדיון הוא 80 ק"ג. ממולץ לצרוך כ400 מג קפאין על מנת להגיע לכפיפה\מתיחה באימון אינטנסיבי ?