Besides help you keep awake, Caffeine could be best complement to your summer workouts. A small dose before exercising helps improve performance, and a few cups of the strong stuff after a tough workout can help your muscles recover more quickly.
In a recent Australian study of both recreational and advanced runners improved their 5K times by an average of 10 to 12 seconds after took about 95 milligrams of caffeine (about the equivalent of an eight-ounce cup of coffee). Another Australian study found that glycogen, the muscle’s primary fuel source during exercise, is refilled more quickly when athletes ingest both carbohydrate and caffeine following high-intensity workouts. Cyclists who drank large amounts of caffeine (five to six strong coffee cups worth!) along with carbohydrate had 66% more glycogen in their muscles four hours after biking until exhausted, compared to when they consumed carbohydrate alone.
A moderate caffeine consumption is considered to be about 250 milligrams per day, or two to three cups of coffee daily. A cup or two of java or iced tea – an hour before your daily walk, run, or workout session – can make the task seem easier.
But always keep in your mind don’t consume caffeine too much since it will cause jittery and disrupt sleep. And do some experiment during training to determine if a caffeinated beverage or plain water is work best with your body.
source : health