Caffeine & Exercise
Are there any benefits to drinking caffeine before exercise?
When we look at the general effects of caffeine, we see that
it increases the body’s alertness and arousal. Perfect for exercise right?
There is an unconfirmed theory centered around caffeine, that it helps muscles
to shift its fuel source to burning more fat. Some researchers also believe
that caffeine may also work directly within the muscle to improve its
efficiency on power generation. This will not only increase your workout time,
but perhaps indirectly decrease your risk of injury. We can avoid potential injury by utilizing a
proper form at all times when exercising. If you are more alert then ideally
your form would be more accurate and consistent than if you were fatigued.
Caffeine, however, has shown the greatest effect on endurance activities. In regards
to strength, more research needs to be done although there is speculation that
it enhances the resistance to fatigue.
What about the cons of caffeine?
Everything comes with a price and
that includes drinking caffeine. There are several potential cons to consuming
caffeine including increased blood pressure, added sugars, potential stomach
ulcers, insomnia, increased risk of heart attacks in young adults, indigestion,
and others. This is why it’s important to consult with your doctor and/or
nutritionist before making any major lifestyle changes.
Are there different effects on women versus men?
As far as current research shows, there are no significant
differences on the effect of caffeine on women and men in regards to
exercise. Outside of exercise, evidence
have been shown to increase the production rate of cortisol in men versus women
during stressful situations.
How much caffeine is healthy?
The 2015-2020 Dietary Guidelines for
Americans suggest that adults should not consume more than 400 mg of caffeine
per day. To help gauge how much you drink, remember that a shot of espresso has
~75 mg of caffeine versus energy drinks that have anywhere from 47-163 mg per 8
fluid ounces. With that being said, if you don’t drink caffeine currently, this
isn’t necessarily an invitation to do so. There are other cons of drinking
caffeine, like added sugars, that may outweigh the potential benefits. Always
consult your doctor before making any health or lifestyle changes; this will be
an opportunity to discuss what options may be the best for you.
What can I do instead of drinking caffeine?
If you want to improve your workout
but ditch the caffeine here are several things to focus on:
● Sleep! As you exercise your sleep
quality will improve. You also want to make sure you are getting enough sleep
to aid in recovery and to simply give you the energy that you need to exercise
in the first place!
● Power Meals! Think of how you can
eat healthier to give you a natural energy boost. If you eat a very dense meal
before working out, this can sometimes lead to tiredness. Within an hour of
exercising, perhaps focus on eating something that’s nutritious but light at
the same time!
● Natural Caffeine. If you’re going to
drink caffeine, try to go for the most natural occurring form of caffeine.
Instead coffee, turn to your favorite tea! While tea still has a handful of
cons, e.g. can lower your iron absorption rate compared to coffee, the quantity
of cons are less than that of coffee.
Final Thoughts
Do your research and talk with your doctor to discuss what
would be most beneficial for you. Different lifestyles require different
methods and modalities so it’s important to carefully think about what would be
most beneficial for you while consulting a healthcare professional. What’s
important here is that you’re being intentional with health decisions.
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