Caffeine could also be effective to recover from your training
The caffeine is one of the ergogenic aids more scientific evidence that it works, both in improving muscular strength and endurance as in cognitive function, among others, one of the most used aid training.
In turn, caffeine can reduce muscle pain during exercise, and there is even some study, as which has shown that the ingestion of caffeine before strength training can attenuate the laces and accelerate the subsequent recovery.
Even so, it has not yet been well established if caffeine can help resolve muscle pain post-exercise, especially in long-term resistance exercise.
Caffeine can improve perceived muscle pain rates and functionality
A recent study has evaluated the efficacy of caffeine in improving muscle pain and recovery after long-term exercise.
The purpose of the study was to investigate the effects of caffeine intake on the perceived muscle pain scores and the perceived functionality of the lower extremities after completing a 164 kilometer cycling event.
Before and after the cycling event, the rates of perceived muscle pain (from 1 to 6; 6 = severe muscle pain) and the perceived functionality of the lower limbs (0 to 80; 80 = complete functionality) were assessed using questionnaires.
The subjects ingested 3 mg / kg body mass of caffeine pills or placebo in a randomized (double-blind) manner, immediately after the cycling event and during the following four mornings and three afternoons.
Before each ingestion, the rates of perceived muscle pain and the perceived functionality of the lower limbs were evaluated.
What was proven? It was verified that the afternoon scores of perceived functionality of the lower limbs were higher with the ingestion of caffeine the first day after the cycling race (65.0 ± 6.1 vs 72.3 ± 6.7, for the placebo and caffeine, respectively).
In turn, the caffeine group tended to have a global rate of perceived lower muscle pain in the afternoon compared to subjects who ingested placebo.
In conclusion, the ingestion of caffeine improved the rate of muscle pain perceived for the legs, with a tendency to a better perceived functionality of these after a resistance cycling event.
Therefore, athletes can benefit from the intake of caffeine in the days following a hard exercise to relieve pain sensations and reduced functionality.
Although more research is needed, it is increasingly being seen that caffeine can be an effective ergogenic aid also in recovery.
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