Did you know caffeine used to be banned in the sporting world? Until the ban was lifted in 2004 athletes weren’t permitted to consume caffeine before an event because of its performance enhancing effects! We already know a morning coffee will boost energy levels before a lecture. However have you ever considered it helping your Wednesday match or Monday circuit’s session? Here are a few reasons to consider drinking a brew before you workout.
Caffeine improves your performance
During a cardio workout caffeine makes you mentally and physically quicker. It stimulates sympathetic nervous system activity and has fatigue resistant effects allowing you to exercise for 10-15% longer. Its also increases the amount of calcium released in the muscle which will lower the amount of effort needed to exercise. Essentially, making exercising seem a lot easier!
Caffeine burns fat!
Caffeine increases free flowing fatty acids from your fat stores allowing the body to burn fat instead of carbohydrate or lean muscle for energy. It you have a bit of stubborn fat, a cup of caffeine right before a session may help you isolate it.
It reduces muscle soreness
Caffeine has been found to reduce muscle soreness! Research suggests caffeine blocks the central nervous system receptors related to pain. An ongoing study by researcher O’Conner found that participants report significantly less pain in their thigh muscles after taking caffeine one hour before exercise of 30 minutes of cycling compared to no caffeine.
Timing is important
Research suggests drinking caffeine 30-60 minutes before a work out or match will guarantee optimal effects. But remember to eat something substantial and drink plenty of water before you drink caffeine and start exercising. Caffeine is a slight diuretic and you don’t want to get dehydrated.
Caffeine makes you smarter!
Caffeine before your game isn’t a bad idea. As a stimulant and the most commonly consumed psychoactive substance in the world, it has a blocking the effect of an inhibitory neurotransmitter called Adenosine in the brain actually increases neuronal firing in the brain and the release of other neurotransmitters like dopamine and norepinephrine. Studies have found caffeine can improve mood, reaction time, memory, vigilance and general cognitive function. Caffeine doesn’t just keep you awake; it may literally make you smarter as well.
How much caffeine should I be drinking?
It ultimately depends on your source and weather you’re a regular caffeine drinker. If you’re new to it, start with a low amount of caffeine and gradually increase your dose. If you’re a regular caffeine drinker, studies suggest 200-300 mg before you work out is effective. As a source of caffeine, coffee contains the highest amount of caffeine per 250ml. A brewed cup has 100-150mg; filter has 125-175mg, instant only 50-70, the same as a shot of espresso. Other sources such as a cup of black tea and green tea contain between 20 to 60 mg. Even chocolate contains sources of caffeine! The darker the better, as 50g of dark chocolate contains 2-40 mg and milk chocolate contains 8-16 mg of caffeine. Try to avoid energy drinks and artificial fizzy drinks for your caffeine kick as they include high amount of sweeteners and calories.
A realistic intake of 2-3 cups of coffee or 5-6 cups of green tea per day actually has some long-term health benefits. On workout days, you may want to take drink a 200mg cup of coffee to improve your performance or burn a bit more fat if that’s your aim. If caffeine isn’t for you, then that is great as well. From this point forward, the regular coffee drinkers can proudly drink their coffee “guilt free”. Just don’t overdo it. Lastly, avoid adding extra sugar or cream to your coffee, try to keep it simple: black is best.
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