caffeine on game dayCategoriesBlog Elite Lifestyle Get Better Plan Psych/Nutrition Training Program

The best tips to use caffeine on game day!

Coffee is a staple for athletes all over the world, including AFL players, whether it’s for regular footy training or a crucial AFL game day. Caffeine is a stimulant and can help you feel more energised and alert, which can be helpful before a big game. Read on as we discuss the effect of caffeine on athletes and tips on how to use it on a game day.

Caffeine for Athletes’ Performance

Caffeine is one of the most well-studied ergogenic aids (substances, equipment, or practices that help people use, produce, or recover more energy) and is known to help athletes exercise harder and longer. Caffeine stimulates the brain, making it easier to think clearly and concentrate.

Caffeine has been studied for both stamina and short-term, high-intensity exercise in over 74 research studies. Caffeine enhances performance and makes the effort appear easy, according to the vast majority of research (by about six percent).

The average boost in performance is about 12%, with greater benefits seen during endurance exercise than shorter exercise (eight to twenty minutes) and a negligible amount for sprinters. Athletes who rarely consume coffee and hence are not tolerant of its stimulating effect reap even more benefits.

Don’t assume that a caffeine boost would improve your performance because everyone reacts to caffeine differently. You may become queasy, experience “coffee stomach,” or experience caffeine jitters at a time when you are already nervous and concerned.

And so, how much coffee should an athlete consume to get that edge? 250 mg of caffeine per day is considered moderate. The amount of caffeine that improves performance in research studies ranges from 1.5 to 4 mg/lb body weight (3 to 9 mg/kg) given one hour before exercise. This equates to around 225 to 600 milligrams for a 150-pound person. It does not appear that more is better.

The majority of athletes receive their caffeine from coffee; others use caffeinated gels, Red Bull, or NoDoz tablets. Some sportsmen prefer products with specific doses because the quantity of caffeine in coffee varies so much. 

If you are unsure how much you should ingest, it’s best to consult a sports doctor or sports dietitian. They should have the most up-to-date information on what is an appropriate dosage for you as an individual.

Tips for Athletes on Drinking Coffee During Game Day

Coffee is great for a quick pick-me-up but it’s important to know how your body will react. Here are some useful tips that you can use with regard to consuming caffeine during the game day:

1) Drink Coffee an Hour or Two Before the Game

Many people swear by coffee as a pre-game energy boost, and there is some science to back up this claim. Caffeine is a powerful stimulant that can improve focus and reaction time. However, it is important to note that everyone reacts to caffeine differently. Some people may find that coffee makes them jittery or anxious, while others may feel more alert and focused. 

It is also important to remember that coffee takes about an hour to kick in, so it is best to drink it an hour or two before the game. This way, you can see how it affects you and make sure it doesn’t interfere with your performance. Ultimately, whether or not you choose to drink coffee before a game is a personal decision. But if you do decide to give it a try, make sure you do so with caution and be mindful of how it affects you.

2) Have a Small Cup (250ML) Of Black Coffee 

Coffee is a popular beverage for many people, especially in the morning. It can help to wake you up and give you a boost of energy. However, too much milk and sugar in your coffee can actually make you feel more sluggish. When you’re trying to get energized for a game, it’s best to stick to black coffee. 

The caffeine will help to give you a boost without weighing you down. In addition, black coffee is also calorie-free, so you won’t have to worry about adding any extra calories to your diet. So next time you’re gearing up for a big game, ditch the milk and sugar and reach for a small cup of black coffee instead. 

3) Avoid Drinking Coffee on an Empty Stomach

It’s no secret that coffee can give you an energy boost. That’s why many people enjoy drinking a cup of coffee first thing in the morning. However, if you drink coffee on an empty stomach, it can actually cause an upset stomach during the game. The acids in coffee can irritate the lining of your stomach, leading to cramps, nausea, and diarrhea.

If you’re feeling especially sensitive, you might even experience vomiting. So, if you’re planning on consuming coffee before a big game, be sure to eat something first. A light snack or meal will help to buffer the acids in your coffee and reduce the risk of stomach problems.

4) Add Honey to Your Coffee

If you’re feeling tired, there’s no need to reach for a can of energy drink or a cup of coffee loaded with sugar. Instead, try a small cup of coffee with one teaspoon of honey. The honey will help to boost your energy levels, and the coffee will improve your focus and alertness.

Plus, the combination of the two ingredients will taste great and give you the perfect pick-me-up when you need it most. So next time you’re feeling fatigued, reach for a cup of coffee and a spoonful of honey instead your body will thank you for it.

5) Drink Plenty of Water Throughout the Day To Stay Hydrated

The big game has finally arrived and you’re nursing a red bull, thinking to yourself that this can be the edge that will push you and your team to victory. However, what you may not realize is that coffee can actually lead to dehydration.

That’s why it’s important to drink plenty of water throughout the day, especially if you’re drinking coffee. Water helps to replenish the fluids in your body, and it’s essential for maintaining proper body function. So if you’re going to drink coffee on game day, make sure to also drink plenty of water to stay hydrated. Your body will thank you for it.

Final Thoughts

Caffeine can be a great way to improve your performance on game day. Just remember to consume it in moderation and be aware of how it affects you. And don’t forget to stay hydrated by drinking plenty of water throughout the day. With these tips in mind, you’re sure to have a successful game day! 

If you need help getting that edge over your opponents, contact the AFL strength and conditioning coaches at Prepare Like A Pro. We can help you optimize your training regimen to help you achieve your goals. Contact us today to get started!

References:

https://blog.bridgeathletic.com/caffeine-athletic-performance
https://www.active.com/articles/the-facts-about-caffeine-and-athletic-performance
https://www.healthline.com/nutrition/caffeine-and-exercise
https://www.soccertoday.com/soccer-players-the-scoop-on-caffeine/

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The Latest Research on Ice Bath Recovery Methods and Its Connection to FootyCategoriesBlog Elite Lifestyle Get Better Plan Training Program

The Latest Research on Ice Bath Recovery Methods and Its Connection to Footy

Ice baths are a popular way for athletes to recover after a strenuous workout, but there has been some debate about whether or not they are effective. A new study has shed some light on the matter and found that ice baths do have benefits for footballers. In this blog post, we will take a look at the latest research on ice baths, what AFL strength and conditioning coaches think about it, and what footballers should do to get the most out of them.

 What is an Ice Bath?

An ice bath is when you immerse your body in a tub of cold water and ice. The frigid temperatures help to reduce inflammation and pain, and can also speed up the healing process. Many athletes use ice baths after workouts or competitions, but they can be beneficial for anyone who is dealing with an injury or sore muscles. While the idea of an ice bath may sound daunting, the key is to start slowly and gradually work your way up to colder temperatures. You should also limit your time in the tub to no more than 20 minutes, as staying in for too long can actually lead to further inflammation. With a little preparation, an ice bath can be a powerful tool for managing pain and promoting healing. Strength and conditioning coaches across Australia endorse this recovery method and use it regularly with their athletes.

What is the Theory That Supports the Ice Bath Recovery Method?

The reasoning behind ice baths is that high-intensity exercise creates microtrauma or microscopic tears in the muscle fibers. This microscopic muscle injury is really a purpose of exercise because it promotes muscle cell activity, which aids in muscle healing and strengthening (muscle hypertrophy). However, it has been linked to DOMS (delayed onset muscular discomfort and soreness), which occurs 24 to 72 hours after exercise.

It is thought that the ice bath would:

  • Constrict blood vessels and drain waste items out of the damaged tissues, such as lactic acid.
  • Slow down physiological processes by lowering metabolic activity.
  • Swelling and tissue disintegration are reduced.

The enhanced blood flow from rewarming is thought to speed up circulation and, as a result, accelerate the healing process.

 What Does Research Say About This Particular Recovery Method?

The majority of research on the effects of ice baths and cold water immersion on exercise recovery and muscular soreness has come up with ambiguous or inconsistent results. Read on to find out what studies have come up with so far:

  • According to studies, icing muscles after a high-intensity workout reduces inflammation, slows muscle fiber growth, and delays muscle regeneration. This would be especially bad for athletes who are striving to bulk up their muscles.
  • When compared to rest or no intervention, a Cochrane review of 17 studies found some evidence that cold-water immersion reduced delayed onset muscle soreness. There was insufficient evidence to say if it helped deal with tiredness or recovery. Running studies revealed the most benefits. All of the studies were of poor quality, with no threshold for adverse effects and no active follow-up with participants.
  • An analysis of 13 research found a modest indication that contrast water therapy was better than passive recovery or rest at minimizing exercise-induced muscle soreness recovery, but the difference was minor. Contrast water treatment, cold water immersion, active recovery, compression, and stretching had little effect on muscular discomfort.

What are the Best Recovery Methods for AFL Players?

Now that we know a little bit more about the theory and research around ice baths, what other recovery options should AFL players consider for the best recovery from their workouts? The following methods have been shown to be most beneficial for muscle soreness and inflammation. These methods have been utilized by strength and conditioning coaches in Melbourne for their athletes. Check them out:

1) The RICE Method 

RICE is commonly used during the acute injury phase, it’s an acronym in the world of sports medicine. It stands for rest, ice, compression, and elevation. The RICE method is often recommended as a means of treating acute injuries, such as muscle strains or ankle sprains. The theory behind the RICE method is that it will help to reduce swelling and pain while promoting healing. However, there is limited evidence to support the effectiveness of this approach. Some studies have shown that ice may actually delay healing, and elevation has not been shown to have any significant impact on recovery. Despite the lack of scientific evidence, the RICE method remains a popular option for athletes seeking to recover from an injury.

2) Active Recovery

As an AFL athlete or strength and conditioning coach knows, the key to maintaining peak performance is to allow your body adequate time to recover from strenuous activity. Too much exercise without enough rest can lead to fatigue, injury, and a decrease in overall performance. While complete rest is important, recent research has shown that active recovery – low-intensity exercise performed during the recovery period – can actually speed up the recovery process. Active recovery helps to increase blood flow to the muscles, which helps to remove waste products and deliver fresh oxygen and nutrients. In addition, active recovery helps to reduce muscle soreness and improve range of motion. As a result, active recovery can be an effective means of helping athletes recover from strenuous exercise and preventing injuries. 

3) Stretching

No matter how fit you are, athletes will always suffer from some form of muscle soreness, especially after a strenuous workout or competition. While there’s no surefire way to prevent this type of discomfort, stretching can help to loosen tight muscles and promote blood flow, which can speed up the healing process. Additionally, stretching can improve your range of motion, helping you to avoid injuries in the future. For these reasons, it’s important to make stretching part of your post-workout routine. If you’re not sure where to start, there are plenty of resources available online or you can ask a strength and conditioning coach at Prepare Like A Pro to help you get started on the right foot. So don’t forget to stretch – your body will thank you for it! 

4) Yoga

Yoga has been shown to be an effective means of helping athletes recover from injuries. Studies have shown that yoga can help to improve range of motion, flexibility, and strength. In addition, yoga can also help to reduce pain and inflammation. As a result, it is not surprising that many athletes are turning to yoga as a way to speed up their recovery. While there are many different styles of yoga, all of them can be helpful for injury prevention and recovery. For example, Hatha yoga focuses on slow, gentle movements, while Ashtanga yoga is more fast-paced and intense. However, the most important thing is to find a style that works for you and that you enjoy. By incorporating yoga into your training routine, you can help to improve your overall performance and reduce the risk of injury.

Check out our recovery playlist for some how-to videos:

Conclusion

So there you have it – four different methods that can help you to recover from a strenuous workout or competition. Of course, this is not an exhaustive list, and there are many other options available. But these are a great place to start if you’re looking for ways to speed up your recovery. And remember, the most important thing is to listen to your body and tailor your recovery methods to fit your individual needs. So experiment with different methods and find what works best for you.

If you need proper guidance or instructions on how to prepare yourself for the rigors of playing AFL, get in touch with Prepare Like A Pro. We can help you to create a personalized training program that will help you to reach your peak performance.

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Be updated with the new trends. Listen to your favorite athletes and learn from reliable coaches. Subscribe to Prepare Like A Pro Youtube and Podcast!