Can Caffeine Really Boost Sports Performance?

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Yes. Research shows that caffeine is ergogenic – it targets the brain and nervous system to resist fatique during a workout. The key is using it correctly and not overdoing it, which can lead to jitters, anxiety, a racing heart, and trouble sleeping at night.
     The performance benefits max out at 3 grams of caffeine per kilogram (2.2 pounds) of body weight. That means a 150-pound person could have around 200 milligrams of caffeine before or during activity to postpone fatigue. (That’s about the amount in a 16-ounce coffee from a cafe, or two small cups of homemade, regular strength coffee or tea.) Not everyone responds the same way, so test lesser amounts first.

_ Ketterly, Jennifer. Can Caffeine Really Boost Sports Performance?The Edge. Nov/Dec 2014. Nasm.Org

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5 Rules for Gaining Mass – 5 Rules for Gaining Mass –

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Okay, here it is for all those who are looking to gain muscle mass. It’s not time to start gorging down pizza! You Still need quality calories, just 500 more of them. Remember the magic number 3500 that we spoke of in earlier post for weight loss? Well, that Same number applies to weight gain.

Please click the link below the picture for more on this topic from Muscle & Fitness.

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http://www.muscleandfitness.com/news-and-features/galleries/nutrition/5-rules-gaining-mass