Coffee, or more specifically the caffeine in coffee, is one of the most popular performance aids on the market. Caffeine is often added to pre-workout supplements and energy drinks in the form of caffeine anhydrous, which is the form commonly studied in research.
How does caffeine affect athletes and gymgoers?
Coffee effects on the body
Digestion and absorption
Approximately 60 minutes after consuming coffee, the caffeine will have fully entered your system. Your highest level of caffeine will be present anywhere between 15 and 120 minutes after that.
This means that if you ingested 100 mg of caffeine at 8 am, by 6 pm 50 mg may still be present in your bloodstream.
Other than caffeine, coffee likely contains anti-inflammatory and antioxidant properties from chlorogenic acids.
Most of these compounds are not absorbed by the body and end up in the colon. Here, they are metabolized by some helpful gut microbes (which makes them prebiotic). In addition, coffee also helps cause bowel movements by stimulating muscular contractions in the large intestine.
Mental effects of caffeine
Caffeine is a psychoactive substance that works by preventing the compound adenosine from binding to its receptor. This reduces or eliminates your perception of tiredness.
Caffeine can affect dopamine activity in the brain, which could explain some of its mood-enhancing effects.
If you drink coffee regularly, you may get used to the caffeine and need to drink more to get the same effect.
Researchers are still trying to figure out what effect, if any, coffee has on the ergogenic effects of caffeine. Most findings indicate that coffee does not reduce the benefits of separate pre-workout supplementation.
Physical effects of caffeine
Caffeine may make muscle cells release calcium more effectively, which would make the muscles contract better. Caffeine may also make muscle fibers more responsive to signals from the nervous system, so they can produce more force during resistance training.
Caffeine may help to reduce pain during and after workouts, with some studies reporting that it can lead to lower pain ratings during difficult sets and less muscle soreness.
The active ingredients in coffee, caffeine and caffeic acid, help to metabolize glucose. in addition, coffee has been shown to help the body recover from exercise by restoring glycogen levels. This prepares the body for the next workout.
Caffeine can also increase the release of stored fats into bodily circulation to be converted into usable energy, which doesn’t necessarily mean that you’ll lose fat by drinking coffee.
To lose fat, you need to eat fewer calories than you burn.
How coffee affects workouts
Caffeine is a drug that is known to improve physical performance. However, individual responses to caffeine vary. On average, if you take caffeine before working out, you will be able to improve your performance.
Strength and power
Muscular strength refers to the amount of force a muscle can produce, while power is a measure of how quickly that force can be produced. Strength is often tested with a one-rep-max test, while power can be assessed with a vertical jump or repeated sprint test.
One meta-analysis found that caffeine increased upper body strength in a one-rep-max test by an average of 3.2 kg, but this improvement wasn’t apparent in lower body exercises.
Caffeine didn’t have any effect on power output during a 30-second cycling sprint test for experienced cyclists, but it did improve power production during shorter 10-second cycle sprints, half-squat exercises, vertical jump tests, and medicine ball throws.
Caffeine is thought to be beneficial for people doing resistance training, plyometrics, and short sprints.
Muscular endurance
Muscular endurance is the ability to contract a muscle multiple times without tiring. This can be tested by doing repetitions until failure or measuring the amount of time someone can maintain a certain level of force.
Caffeinated coffee may lead to modest improvements in lower body endurance for women, which could mean being able to do two more reps of back squats during the first set of three.
Although this study found no differences for sets after the first, other studies have found greater improvements in muscular endurance when caffeine is used. The evidence suggests that caffeine is helpful for high-rep work.
Aerobic performance
Caffeine supplementation can improve running speed and power output by an average of 3%, according to some meta-analyses. This may not seem like much, but when applied to a half-marathon, it can result in minutes gained overall.
Although caffeine has been shown to improve performance in shorter events, one study found that it did not have the same effect in an 800-meter run. This may be because the participants were fasted, which can reduce the potential benefits of caffeine.
The placebo effect
The cyclists performed better when they thought they had consumed caffeine, but they also perceived that they were working harder. Just thinking that you’re drinking caffeinated coffee could trick your brain into thinking it’s working harder. A small study of 10 competitive cyclists found that they were able to ride faster and perceived that they were working harder when they thought they had consumed caffeine, even when they had only been given a placebo.
People who thought they had caffeine but didn’t actually have it, reached peak power about one second faster than those who correctly guessed that they had the placebo.
A study found that people who were told they had ingested a caffeinated drink, even when they had only received a placebo, experienced a performance boost.
Benefits of coffee before a workout
Enhanced physical performance
How does caffeine affect a person’s physical performance during exercise? Researchers have studied this by observing how it affects muscle strength, endurance, and cardiovascular abilities.
More than one study from 2018 suggests that even a moderate amount of caffeine consumed before physical activity can improve an individual’s performance.
A different systematic review looked at how effective caffeine is during different length workouts or athletic events. The research found that it might be especially beneficial in increasing the performance of endurance athletes.
One study from 2017 showed that there was a small improvement in lower leg power when caffeine was consumed, but it is not clear exactly why or how much of an improvement there was.
A small study of Spanish Jiu-Jitsu athletes found that consuming 3 mg of caffeine per kg of body weight before a workout increased their one and two leg vertical jump height.
The authors of a 2019 review noted that many of the studies on the benefits of fasting looked at young people, men, and athletes. They say that more research is needed in women, older adults, and non-athletes.
Improved cognitive function
Many people drink coffee to increase their alertness. However, they may not realize that it can also improve their physical performance.
A
2018 reviewTrusted Source
- alertness
- concentration
- energy levels
- fatigue
Potential increase in fat oxidation
Some research has found that consuming caffeine before exercising may lead to increased “fat burning.” However, it is still not clear whether this is the case.
Caffeine may help to increase fat oxidation, but this is not always linked to a person’s improved athletic performance, according to the International Society of Sports Nutrition (ISSN).
The text also says that the amount of caffeine consumed affects how much fat is burned. Smaller amounts may not have as big of an effect as larger amounts.
Some potential risks and side effects of caffeine include: -Caffeine can be addictive and lead to dependence. -Caffeine can cause side effects including jitteriness, anxiety, and heart palpitations. -Caffeine can interact with other medications and supplements. -Caffeine can cause dehydration. -Caffeine can disrupt sleep patterns.
Upset stomach
One of the most common issues is an upset stomach. Drinking coffee on an empty stomach or consuming food or beverages too close to exercising can cause stomachache.
A person may choose to work out on an empty stomach in order to avoid this, or wait longer between drinking coffee and working out, or consume less liquid.
If people want to reduce their caffeine intake, they can try drinking a smaller quantity of stronger coffee. For example, one espresso is 2 fluid ounces (oz) and has more caffeine (roughly 130 mg) than regular brewed black coffee, which provides around 95 mg of caffeine per 8 fluid oz.
Insomnia and anxiety
Some people are more sensitive to caffeine than others and may experience negative side effects such as sleep problems and anxiety when consuming large amounts.
People who are hoping to use caffeine for improved athletic performance may not be helped because insomnia hinders muscle recovery.
There are also less common but more serious risks that are associated with caffeine.
Caffeine overdose
Symptoms of caffeine toxicity may include: If someone consumes too much caffeine, it is possible, although uncommon, for them to experience caffeine toxicity or caffeine overdose. Symptoms of caffeine toxicity may include:
Although it is rare, people can overdose on caffeine by accidentally consuming too much of it in energy drinks or supplements. To avoid this, people should be sure to read the labels on products with caffeine to make sure they are not consuming too much.