Does Coffee Improve Your Performance?

Marathon racers, bicycle racers, cross country skiers, and other endurance athletes may benefit from the caffeine in coffee. The studies by David Costill, an exercise physiologist at Ball State University, indicated that trained cyclists worked 7 percent harder in two hours of cycling when they were given caffeine. In a second test they had 19 percent more endurance.

Caffeine’s stimulant effect is not responsible for increasing your endurance. Rather, caffeine lessens the amount of glycogen burned by the muscles. It stimulates the release of fats from the tissues into the bloodstream. When more fats are available, the muscles burn them in preference to the glycogen. This spares the glycogen stores, and the muscles are able to work longer.

Caffeine overdose is common with athletes who drink three to four cups of strong coffee. Two cups does the trick. The suggested dose is about one and a half to two milligrams per pound. A 150-pound runner may benefit from 300 milligrams of caffeine, the amount in two average cups of coffee.

Source: Sports Health

3 Ways to Sleep Soundly

1. Stick To A Routine

When it comes to getting a good night’s sleep, conditioning your body to sleep at a certain time (and for a certain length of time) increases your chances of falling asleep quickly and waking up refreshed. Developing an evening ritual is also important in this regard. Set the stage for quality sleep with a warm bath, a good book or soft music.

2. Light And Darkness

Sunlight helps regulate your circadian clock, the body’s 24-hour cycle, and also stimulates the production of melatonin, a hormone that regulates your sleep cycle. On the other hand, when you’re preparing for sleep, it’s vital to limit sources of light that can make it harder to doze off. That means pulling the shades, turning off all the lights and shutting doors.

3. Don’t Drink, Don’t Smoke

There are countless reasons not to do either of the above, but in terms of sleep, drinking alcohol and smoking can have profound negative consequences. You may think alcohol will help you fall asleep, but it won’t keep you asleep, not after it’s metabolized. And nicotine is a stimulant – perfect for keeping you awake all night long.

Source: To Your Health