Caffeine can improve your physical and mental performance. It can help you exercise better, focus more, and burn fat.
A majority of the population in the U.S. consumes caffeine regularly through many different foods and beverages.
This article explains caffeine’s benefits for exercise performance.
Most studies that have shown the positive effects of caffeine supplementation on sports performance have been carried out on men. However, the differences between sexes are evident in terms of body size, body composition, and hormonal functioning, which might cause different outcomes on performance for the same dosage of caffeine intake in men vs. women. Although more research still needs to be conducted on this subject, it is possible that caffeine affects men and women differently.
The purpose of this study was to see if there is a difference in how caffeine affects sports performance in men and women. The study could be helpful for coaches who work with female athletes, in terms of using caffeine to improve performance.
The following text is a paraphrased version of the text above. A search was conducted using the Preferred Reporting Items for Systematic Review and Meta-Analyses (PRISMA) guidelines in the Web of Science, Cochrane Library, and Scopus databases until 28 July 2019. The search included studies that compared the effects of caffeine supplementation on athletic performance between sexes and to an identical placebo situation (dose, duration and timing).
There have been many studies measuring the effectiveness of caffeine on different types of sports performance. The recommended amount of caffeine to take, 60 minutes before exercise, is 3 to 6 mg/kg.
Although higher doses of caffeine (9-13 mg/kg) may improve physical performance, they may also increase the chances and severity of main caffeine-related side effects.
Caffeine in high doses may result in urine caffeine concentrations greater than 15 micrograms per milliliter, which is not allowed in the NCAA.
There are several theories about how caffeine affects sports performance, but the most accepted one is that it affects the central nervous system. Caffeine prevents adenosine from having negative effects on things like neurotransmission and pain perception.
Caffeine also has the effect of reducing the perception of pain and effort, which could be considered another way it aids in exercise, particularly when pain is involved.
This means that if you can lower your perception of pain, you may be able to increase the firing rates of your motor units, which could allow you to produce a more sustainable and forceful muscle contraction, and ultimately increase your strength.
Caffeine may affect how your body uses energy during exercise. For example, it has been suggested that caffeine may help preserve glycogen (a stored form of energy) by increasing the mobilization of free fatty acids (a type of energy) by inducing adrenaline production.
Although it is known that there are other mechanisms that would favor athletic performance, it is proposed that caffeine supplementation causes a greater activity of the Na+/K+ pump to enhance excitation contraction coupling.
Having sex as a key factor in athletic performance through its effects on body composition, aerobic capacity, or anaerobic thresholds due to hormonal differences, it is important that sport-specific recommendations for each sex be in line with these sex differences to see better results.
There are differing opinions on whether or not caffeine supplements improve athletic performance in men and women. Most of the research on this topic has only been conducted on men, so it is not clear if the same effects occur in women. More research is needed in order to make any recommendations about caffeine use for female athletes.
Women make up only a small percentage of participants in studies investigating the performance-enhancing effects of caffeine, and the effects of the drug at high or very low doses in women have not been studied.
This is because during the phase when women are ovulating, they have increased levels of testosterone, which aids in the development of muscle strength. Additionally, because of the menstrual cycle, women are more likely to experience hormonal changes which could in turn affect their sports performance. For example, research has shown that the phase of the menstrual cycle can impact a woman’s strength. This is due to the fact that during the phase when women are ovulating, they have increased levels of testosterone. This hormone aids in the development of muscle strength.
Additionally, birth control pills impact the way caffeine is metabolized in the body, causing it to linger longer than usual. However, few studies consider this factor.
Studies with the general population have already shown that men have less drowsiness and greater activation from caffeine than women.
Few studies have been done to show the difference in how caffeine affects sports performance in men and women, and the results of these studies are controversial.
Studies have shown that caffeine may improve sports performance for both sexes, but some research suggests that it may be more effective for men. Caffeine has been shown to increase sprint power, isolated forehand stroke peak and average speed, total weight lifted and a shorter time to perform a repeated modified agility test (RMAT) in men.
Consolidating the information from these various examinations could give understanding with respect to the impact that caffeine addition has on don sex sports performance.
This analysis could help improve the recommendations for caffeine supplementation based on an individual’s genetic makeup and the type of exercise being performed.
A systematic review was proposed to discern the possible effects of caffeine supplementation on sports performance based on the participant’s sex.
This systematic review focuses on determining how men and women respond differently to the same caffeine supplementation protocol depending on the type of exercise (aerobic, anaerobic) or when the protocol induced some type of fatigue that could be evaluated (index of fatigue).
How caffeine works
Caffeine remains in your system for a long time, though. It takes about 4–6 hours for 50% of the caffeine to be eliminated from your system. Caffeine is quickly absorbed into the bloodstream and reaches its highest level in 30 to 120 minutes. However, it takes several hours for caffeine levels to drop again. Half of the caffeine consumed will still be in the body after 4 to 6 hours.
Caffeine has an effect on many different types of cells in the body, not just those related to weight or the nervous system.
For this reason, caffeine’s effects are quite varied. These include:
The nervous system
Caffeine creates a more alert state by affecting areas of your brain and nervous system. This can lead to improved focus and energy, while also reducing feelings of tiredness.
Hormones
Caffeine boosts levels of circulating epinephrine (adrenaline), the hormone responsible for the emergency “fight or flight” stress response. This can enhance performance.
Fat burning
Caffeine may help your body burn fat by breaking down fat in your cells.
Endorphins
The endorphins that are released when you exercise can make you feel good and give you a ‘high’.
Muscles
Caffeine may improve muscle performance, but it is not clear how it does this.
Body temperature
Caffeine has been shown to make your body produce more heat, which could help you burn more calories.
Glycogen
Caffeine may help you to use less muscle glycogen, which means your body will burn more fat. This could improve your endurance during a physical activity.
Caffeine is working its way through your system and will eventually be broken down by your liver. Caffeine can easily pass throughout your body and has varied effects on your hormones, muscles and brain.
Caffeine and endurance performance
Caffeine is the go-to supplement for many athletes.
Although it can improve exercise performance, the NCAA has banned it in high doses.
Thus, the effects of caffeine on endurance are likely similar for men and women. A large review of studies found that caffeine modestly improves endurance. The amount of caffeine used in these studies was 1.4-2.7 mg per pound (3-6 mg/kg) of body weight. The effects of caffeine on endurance are likely similar for men and women.
A study found that cyclists who had caffeine along with a carbohydrate-electrolyte solution late in exercise were faster than those who just had the carbohydrate-electrolyte solution.
In addition, those cyclists who consumed 200 mg of caffeine completed the time trial faster than those who consumed 100 mg of caffeine.
Other research has looked into the effects of coffee, which has high levels of caffeine naturally. Research suggests that both caffeine and caffeinated coffee have similar benefits for people doing endurance exercise.
The extent to which caffeine improves your endurance performance may be determined by a genetic variation that affects how you metabolize caffeine.
Caffeine intake had no effect on the cyclists’ average speed, but it did lower their perceived level of effort, suggesting that they were working somewhat less hard during the race. In a study, competitive male athletes took either 0.9 or 1.8 mg of caffeine per pound (2 or 4 mg per kg) of body weight or a placebo before a 6.2-mile (10-km) cycling time trial. Caffeine intake had no effect on the cyclists’ average speed, but it did lower their level of effort, suggesting that they were working less hard during the race.
Although all those who consumed caffeine experienced some performance improvements, those with the genetic variation experienced greater dose-dependent improvements in endurance performance.
Athletes who consume caffeine and coffee before competition can expect to see an improvement in their endurance performance. However, the extent to which this occurs may be determined by a person’s genetic makeup.
Caffeine and high intensity exercise
Studies on caffeine’s effects on high intensity exercise reveal mixed results. Caffeine offers significant benefits for trained athletes, but it may provide less impressive benefits for beginners or those who lack training.
One small, well-designed study found that men who took 1.8 mg of caffeine per pound of their body weight felt less fatigued and could cycle for longer than those who took a placebo.
In one study, it was found that 300 mg of caffeine improved sprint performance in physically active males who were supplemented with creatine. However, in another study, it was found that supplementing with 300 mg of caffeine or coffee along with creatine did not improve sprint performance in physically active males.
Caffeine may help reduce how hard exercising feels, according to a review of studies. The research showed that people who had 1.4 to 2.7 milligrams of caffeine per pound of body weight (3 to 6 milligrams per kilogram) 30 to 90 minutes before exercising at a high intensity felt less exertion during their workout.
Caffeine may improve performance more for athletes who are used to intense training than those who are not.
Caffeine and strength exercises
More research needs to be done on the effects of caffeine on strength or power-based activities. Some studies have found a positive effect, but the evidence is not conclusive.
In one study, 12 participants performed bench presses after consuming 1.4 mg of caffeine per pound (3 mg per kg) of body weight or a placebo. After consuming caffeine, participants demonstrated significantly increased force and power output compared with a placebo. The study found that caffeine enhanced the participants’ performance on the bench press.
In another study, 12 people who regularly consumed caffeine consumed either a placebo or a caffeine dose equivalent to 1.4 or 2.7 mg per pound (3 or 6 mg per kg) of their body weight.
Caffeine increased power output and bar velocity when performing 5 sets of a bench press throw, compared with a placebo.
One study found that consuming caffeine before working out did not have a significant impact on muscle strength for CrossFit athletes.
A study observing the effects of consuming high doses of caffeine on male athletes who drink coffee regularly found that there was no significant difference in maximum bench press strength when compared to those who took a placebo.
Caffeine provides benefits for power-based activities, but more research is needed to confirm this.
Whilst caffeine may give you a slight edge in strength or power-based exercises, studies on the matter are inconclusive.
Caffeine and fat loss
Caffeine is a common ingredient in weight loss supplements.
Caffeine causes fat cells to break down, causes your body to produce more heat, and makes it easier for overweight and obese people to burn fat.
Caffeine causes a small increase in the number of calories you burn each day. In addition, drinking caffeine before you exercise may cause your body to burn stored fat more efficiently.
A review showed that people who consume 1.4-2.7 mg of caffeine per pound of their body weight burned more fat during exercise, especially those who don’t usually work out.
There is no evidence to suggest that caffeine consumption has any significant effect on weight loss.
The bottom line
Caffeine can help you burn more stored fat, especially before and after a workout. It’s one of the most effective and cheap exercise supplements available, and it’s relatively safe to use.
Although caffeine has been shown to have benefits for athletes participating in endurance, high intensity, and power sports, these benefits seem to be most pronounced in those athletes who are already trained.
The amount of the recommended dose that you should take depends on how much you weigh, but is typically between 200 and 400 mg. You should take it 30 to 60 minutes before you work out.
Both caffeine supplements and regular coffee provide benefits for those who need an energy boost.