Coffee is consumed daily by 57
percent of Americans. If you're one of those people, a daily cup of coffee and
the caffeine it contains are probably what gets you going in the morning. You
can even take it before working out or exercising to boost your energy. It
makes sense if you're weary but know you need to work out. Is it, however, a
good idea?
Coffee has long been examined as a
beverage that can affect one's health. When it comes to its workout advantages,
though, it's vital to remember that we're largely talking about the caffeine in
coffee.
What is Caffeine?
Caffeine is a stimulant for the
central nervous system. It affects your brain, causing it to become more
attentive while also lowering your feeling of effort. You're invigorated, not
as bothered by pain or discomfort. In practice, if you're caffeinated, you can
exercise longer and harder, and your brain won't feel as if it's getting a good
workout.
The Effects of Caffeine on Exercise
Fatigue
Caffeine's impact on sports
performance has been extensively studied, and it has been discovered that it
improves aerobic endurance by postponing tiredness. Certain research suggests
that caffeine may enhance the number of sets and the amount of weight one can
lift when strength training when compared to a placebo, according to certain
research.
Having caffeine in your system
while exercising allows you to execute a harder, more strenuous workout without
feeling it, both benefits and drawbacks. It's beneficial since it will enable
you to work harder and achieve better outcomes from your training. On the other
hand, because coffee can disguise exhaustion feelings, you're more likely to
overtrain.
Fat Burning and Caffeine
Certain studies suggest that
caffeine may also help with fat burning during exercise. Caffeine is thought to
increase the release of fatty acids from fat reserves into the bloodstream,
where they can be used as a fuel source. However, studies have shown that this
is not the case, and the benefits of caffeine do not include long-term fat
burning or improved general body composition. As a result, using coffee while
exercising is not a good idea.
Caffeine Is Not an Energy Source
While coffee does help your nervous
system view workouts as less difficult, it does not deliver genuine energy.
Caffeine isn't a replacement for actual, legal fuel in your body.
"Energy" beverages stimulate you, not provide you with energy.
If you haven't eaten in three hours
or more and feel tired, your body needs glucose. Grab a balanced lunch or meal
and put fuel in your body before you grab a cup of coffee or an energy drink on
your way to the gym.
One of my favourite mantras is: "Man cannot live on caffeine alone!"
Caffeine: How to Use It
There are some very specific guidelines
in the professional sports industry about how much caffeine you can consume to
increase performance (more on that later). However, a dose of 2 mg of caffeine
per kilogram of body weight (or around 0.9 mg per pound) taken about an hour
before exercising is a good start for the general population. However, because
everyone's caffeine tolerance is different, you don't have to ingest this
amount. It's probably best to start with just one serving of your favourite
caffeinated beverage and see how things go.
Caffeine levels fluctuate
substantially depending on what you're drinking. The chart below provides broad guidelines, but it's always a good idea to double-check individual goods for
caffeine content.
It's worth noting that all studies
on caffeine and performance have been done on adults. Therefore it's not
suggested for children under the age of 18. They should stay away from energy
drinks because they have much caffeine, and we don't know what they do to young
bodies.
More Isn't Always Better.
Because caffeine is a restricted
substance, it is crucial to note that high amounts of caffeine discovered in
the body are grounds for disqualification in collegiate and professional
sports. If you perform at a high level, you must keep a strict eye on your caffeine
intake.
It's still necessary for that
active daily to limit their caffeine intake. Caffeine can raise your heart rate
and blood pressure during rest and exercise and induce gastrointestinal
discomfort. This could cause major complications for people who have known or
undiscovered health problems, are caffeine sensitive or do not use caffeine
regularly.
Caffeine can cause insomnia since
it lingers in the body for 8–14 hours. As a result, avoid consuming caffeine in
the afternoon and evening. If you're craving a caffeinated drink in the
afternoon, think about whether you need food or water because hunger and
dehydration can both make you feel tired.
Should I Caffeinate or Should I Not
Caffeinate?
According to a study, caffeine
improves aerobic endurance and strength training performance. It's also usually
deemed safe to use as a performance enhancer by adults.
However, this does not imply that
caffeine is required for a fantastic or productive workout. We recommend that
you start by ensuring you're properly nourished, hydrated, and rested. If
you're truly tired, try consuming a cup of coffee on days when you're really
tired, as long as it's not during an evening workout.