Coffee is a drink commonly consumed by modern people, and drinking appropriately is good for health. Andrew Huberman, an American neuroscientist and professor of Neurobiology at the Stanford University School of Medicine, introduced the mechanism by which caffeine affects the brain and the body, and provided methods, time arrangements and dosage suggestions to optimize the use of caffeine, and teaches people the potential to effectively use caffeine to improve physical and mental performance.
1. How much to drink and how to drink?1. Dosage recommendation
‧1-3 mg of caffeine can be taken per kilogram of weight, and the dosage can be adjusted according to personal sensitivity. For example, for those with a weight of 100 kg, the appropriate caffeine dose is 100 to 300 mg, and it is suitable for long-term drinking, and the actual intake can be increased.
‧Understanding the caffeine content of daily drinks and looking at the detailed ingredients of caffeine-containing beverages (such as cole soda, tea, coffee, energy drinks), there will be huge differences between the same beverages of each brand.
2. Avoid long-term large-scale intake of
Pay attention to the differences in caffeine content in different beverages, and avoid long-term large-scale intake of caffeine, which may increase the risk of head pain, anxiety, and vascular injury.
3. Equilibrium water extraction
caffeine has a diuretic effect, which can lead to loss of moisture, cord and electrolytic quality in the body. It is recommended to take one caffeine-containing drink for each serving and drink an equal amount of water. In addition, add a small amount of sea salt, salt or electrolytic supplement to the water to maintain balance.
1. When is it better to drink coffee
Generally speaking, caffeine is a better choice in the morning. If you often feel tired in the afternoon, you can consider pushing the coffee filling time until 90 to 120 minutes after getting up.
2. Notes on drinking coffee at night
It is recommended to stop taking caffeine 10 to 12 hours before going to bed. The remaining caffeine may affect your deep sleep and rapid eye movement (REM) sleep quality; there are still individual differences here, and some people only need to stop taking caffeine 8 hours before going to bed.
3. Fasting effect and sustained effect
Intake of caffeine on an empty stomach can produce a more significant effect in the dose of a smaller dose, enhancing the refreshing performance; the peak of the effect is reached in about 30 minutes after caffeine is taken, and the effect can usually last for about 60 minutes.
1. Psychological level
Caffeine is considered to have anti-depressant effects because it can increase the levels of certain techolamines (such as dopamine, nothyroid hormones and kidney epinephrine). These materials can enhance our motivation, alertness and mobility. In addition, large-scale research has proved that regular caffeine consumption can not only improve mood and happiness, but also reduce the risk of depression.
2. Physiological level
research has found that caffeine can comprehensively improve body functional performance, including speeding up reaction speed, improving alertness, enhancing focus, improving coordination ability, improving power output and enhancing endurance.
In addition, it can reduce fatigue, increase maximum oxygen consumption, increase strength, peak power output and muscle retraction ability, while improving comfort during exercise.
‧Use caffeine retardation techniques to improve body function:1. Complete retardation method: Completely retardation 3 to 20 days before important challenges (such as marathon competitions), and then take caffeine around 30 minutes before the competition begins. This method can maximize caffeine effect.
2. Induction reduction method: If you cannot completely eliminate it, you can try to restore normal doses within 1 to 3 weeks to improve mood, energy and overall performance.
It is recommended to first try these methods in daily training to observe the impact of caffeine on your personal performance. Based on the actual effect, decide how to use the retardation and retrieval strategies in specific challenges.