How Caffeine Boosts Exercise Performance

But first, a cup of coffee. Caffeine is what 90 percent of Americans rely on to get through the day. This well-known stimulant may provide energizing benefits in addition to combating morning sleepiness.

Having a cup of coffee before you go to the gym or for a run can help improve your exercise performance and endurance. But it all depends on whether you're a daily indulger and what kind of exercise you're doing.

What exactly is caffeine?

Caffeine is the most popular and widely used psychoactive drug in the world, which means it has an effect on how we think. Caffeine is a mild central nervous system stimulant (brain and spinal cord) that speeds up communication between the brain and the body. As a result, it can provide energy, mood improvement, and sharpness.

Caffeine is derived naturally from the plants that are used to make coffee, tea, and chocolate. It is also artificially added to foods and beverages such as energy drinks and soda, and it is available in supplement form.

Caffeine levels in various foods and products vary greatly depending on where the plants (such as coffee beans and tea leaves) are grown, as well as how the food or beverage is manufactured and prepared.

Caffeinated products that are commonly used include:

• 12 fluid oz (350 mL) soda: 30-40 mg

• 8 fluid oz (235 mL) cup green or black tea: 30-50 mg

• 8 fluid oz (235 mL) cup of coffee: 80-100 mg

• 8 fluid oz (235 mL) of energy drink: 40-250 mg

• 1 oz (28 g) dark chocolate: 15 mg

Caffeine for Exercise

Caffeine consumption in moderation (three to four cups per day) has been linked to improved fitness performance and endurance (4). Caffeine is especially beneficial to fitness when it is not consumed on a regular basis.

Caffeine and endurance exercise

Endurance training is a type of aerobic exercise that includes activities such as running, swimming, climbing, and cycling. Caffeine has been shown to be an ergogenic aid or a substance that can boost energy production and recovery when taken in moderation before and/or during exercise. In race settings, it has been shown to increase speed or power.

People who aren't used to drinking caffeine will likely benefit more than those who do. Caffeine is said to have more benefits when avoided for a week before an event. So, if you don't drink caffeine on a regular basis, or if you take a break from it, you might get a better boost.

Caffeine and power

When it comes to the benefit of caffeine on physical performance for endurance exercises, research appears to be consistent. Caffeine appears to improve muscular endurance, but its effects on maximal muscle strength and power are unknown. High-intensity cyclists who consumed caffeine reported less muscle pain than those who consumed low amounts of caffeine on a regular basis.

How much caffeine is too much?

Caffeine, according to the Food and Drug Administration (FDA), can be part of a healthy diet for most people, but too much of it can be harmful to health. The FDA estimates that consuming 1,200 mg of caffeine (equivalent to 12 cups of coffee or 0.15 tablespoons of pure caffeine) can result in toxic effects such as seizures.

Sensitivity

According to a British Medical Journal study, drinking three to four cups of coffee per day is usually safe for most people and has even been linked to some potential health benefits, but it's important to remember that everyone reacts differently to caffeine (10).

Caffeine sensitivity refers to how much caffeine affects our bodies. Certain medical conditions and medications can increase our susceptibility to their effects. If you are caffeine sensitive, you may experience anxiety, tremors, headaches, digestive issues, and insomnia after consuming caffeine. If this is the case, caffeine consumption should be limited.

Sleep Deprivation

Caffeine has a half-life of about 5 to 6 hours. That is, if you have a cup of coffee at 4 p.m., you will still have caffeine in your system by 10 p.m. When it comes to falling asleep, this can be a problem. Later in the evening, try to avoid caffeine-containing products. Sleep deprivation can have a negative impact on health and fitness performance.

Dependency

Caffeine, like any other drug, can cause tolerance in the body and brain. As a result, it will eventually cease to provide the same energy boost and fitness benefit. It is critical to exercise moderation when it comes to alcohol, just as it is with everything else.

Last sips

Caffeine, in moderation, may be beneficial for improving athletic performance, particularly in endurance activities. The greatest advantages have been observed when caffeine is avoided or limited and then used for specific athletic events.

Keep in mind that your body is unique and may react differently to caffeine's effects. Also, keep in mind that what you put in your coffee or tea can have an impact on your fitness and weight loss efforts.

Read next: How To Refuel During A Run