Almost everywhere in the world right now, as soon as you enter a gym you can hear people talking about caffeine pills or supplements that contain higher levels of caffeine. It seems like it has become something that is well-accepted and vastly used in the fitness community. Given the fact that caffeine has been one of the most researched substances and people generally consume it very often in their everyday life, maybe it is time to find out how it correlates with exercise and why are so many people taking it on a regular basis.
Caffeine is rapidly absorbed into your bloodstream, and blood levels peak 30–120 minutes after the consumption. The levels remain high for 3–4 hours and then they start to drop. Unlike most substances and supplements, caffeine can affect cells throughout your body, including muscle and fat cells, as well as cells within your central nervous system. The latter are responsible for the activation of areas of your brain and nervous system that are useful to improve focus, while reducing the feeling of tiredness. Caffeine can also increase circulating epinephrine – in plain words, adrenaline- which is the hormone responsible for the „fight or flight“ response. Adrenaline can often give you that extra kick, or help you do things that you may instinctively feel shaky doing – stressful situations, essentially.
Science behind the theory
Caffeine can also affect your body’s ability to burn fat via lipolysis, hence the breakdown of fat in fat cells. Beta-endorphins can extend feelings of wellness and give you that “high” feeling that people often experience after working out. Also, some studies have shown that it can boost thermogenesis, or heat production, which raises your body temperature and may help you burn more calories. Caffeine may also spare muscle carb stores, primarily due to aggravated fat burning. All of these factors can enhance your athletic performance.
Caffeine is the go-to supplement for many athletes. Due to its positive effects on exercise performance, some organizations — such as the National Collegiate Athletic Association (NCAA) — have even started to ban it in high doses. One large review of studies found that caffeine modestly improves endurance when used in moderate doses of 1.4–2.7 mg per pound (3–6 mg per kg) of body weight.
Studies
Research is still emerging on the use of caffeine in strength or power-based activities. Although several studies have detected positive effects, the evidence is pretty much inconclusive. In one study, 12 participants performed bench presses after consuming either 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 the subjects exposed to placebo.
In another study, 12 people who regularly consumed caffeine had to consume either placebo or 1.4 or 2.7 mg of caffeine per pound (3 or 6 mg per kg) of body weight. Again, if compared with placebo, caffeine seemed to increase power output and bar velocity when performing 5 sets of bench press. However, in one small but well-designed study, ingestion of caffeine prior to a workout did not significantly affect muscle strength, as measured by handgrip strength, among CrossFit athletes.
Another study looked at whether consuming a high dose of caffeine improves muscle strength in male athletes who regularly drank coffee. Taking a high dose of caffeine did not significantly affect their maximum bench press strength, if compared to placebo. Overall, studies indicate that caffeine may provide benefits for power-based activities, but more research is needed to confirm this. With a cautious approach and through a non-excessive consumption, caffeine could be something to consider if you are deeply committed and dedicated to your fitness journey.
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Studies
Research is still emerging on the use of caffeine in strength or power-based activities. Although several studies have detected positive effects, the evidence is pretty much inconclusive. In one study, 12 participants performed bench presses after consuming either 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 the subjects exposed to placebo.
In another study, 12 people who regularly consumed caffeine had to consume either placebo or 1.4 or 2.7 mg of caffeine per pound (3 or 6 mg per kg) of body weight. Again, if compared with placebo, caffeine seemed to increase power output and bar velocity when performing 5 sets of bench press. However, in one small but well-designed study, ingestion of caffeine prior to a workout did not significantly affect muscle strength, as measured by handgrip strength, among CrossFit athletes.
Another study looked at whether consuming a high dose of caffeine improves muscle strength in male athletes who regularly drank coffee. Taking a high dose of caffeine did not significantly affect their maximum bench press strength, if compared to placebo. Overall, studies indicate that caffeine may provide benefits for power-based activities, but more research is needed to confirm this. With a cautious approach and through a non-excessive consumption, caffeine could be something to consider if you are deeply committed and dedicated to your fitness journey.
Follow us:
Instagram: https://www.instagram.com/theurbanmenu_sd/
Facebook: https://www.facebook.com/theurbanmenu
