Before athletic competitions, moderate caffeine intake

If you are looking at benefits of caffeine intake before athletic competitions...

POTENTIAL BENEFITS

• Decreased pain and perception of  fatigue, which allow for training at  higher intensities.

• Decreased perceived exertion during  submaximal resistance training,  which can allow athletes to engage  in longer strength training sessions.

• Improved performance in endurance  and sustained high-intensity training  or competitions with consecutive  high-intensity bouts lasting longer  than 90 seconds.

• Increased body coordination, ability  to focus and concentrate and  sustain training intensity

POTENTIAL RISKS

• Caffeine is a banned substance  by the NCAA. A urinary caffeine  concentration exceeding  15 micrograms per milliliter (corresponding to ingesting about  500 milligrams, the equivalent of six  to eight cups of brewed coffee, two  to three hours before competition)  results in a positive drug test.

• Energy drinks, pills and “sports  performance enhancers” may  contain unlabeled or unclear  amounts of banned stimulants  like synephrine, which, when  added to unknown amounts of  caffeine, can result in serious health  consequences, including death.

• More caffeine is not necessarily  better. Caffeine consumed at  very high levels — 6-9 milligrams  of caffeine per kilogram of body  weight — can cause gastrointestinal  issues, nausea or shaking, as

well as “over-stimulation” that can  negatively impact training, sleep  and performance.

• Caffeine is an addictive substance  when consumed regularly in  amounts as low as 100 milligrams  a day (one cup of brewed coffee).  Withdrawal symptoms include  headache, fatigue, depression,  irritability, insomnia, increased or  irregular heart rate, and increased  blood pressure.

• Caffeine consumed without  adequate fluids can negatively  impact thermal regulation in athletes  training in hot environments.

Explanation:

teens need 8-10 hours of sleep. it kind of depends on what time you get up. but prob around 10 or 11 p.m. or 11 or 11: 30 p.m.