Whether you’re getting up early to go to the gym before work or heading to an evening exercise class, having a caffeinated drink before your workout can help give you an energy boost.
That makes sense: Coffee, tea, caffeinated soda, and energy drinks are popular options for fueling your energy. But is it really a good idea to have one before a workout?
A small amount of caffeine Improve some aspects of athletic performanceBut too much caffeine can be harmful, so it’s important to know how much and when to consume it.
Caffeine intake: exploring its effects on the body
Caffeine is a stimulant It affects not only the central nervous system but other systems in the body as well.
it is Change How the body processes adenosine. Adenosine is a chemical It helps regulate energy and sleep. It builds up in the brain throughout the day and when it binds to receptors it makes you feel tired.
Caffeine has Adenosine-like structureCaffeine is designed to fit into the same receptors that adenosine uses. When caffeine binds to an adenosine receptor, it blocks adenosine from binding to the receptor, meaning adenosine can’t do its job of making you feel sleepy. As a result, you feel more awake and alert.
These receptors are present inside the cells Whole body Caffeine doesn’t just affect your brain. It also triggers a variety of physical and neurological responses, including:
- Central nervous system stimulation: Caffeine crosses the blood-brain barrier Caffeine directly stimulates the brain, which is why it makes you feel alert and energized.
- Diuretic: Caffeine Increases urination.
- Digestive Function: Coffee stimulates Gastric acid secretion increases. Some research It shows that consuming caffeinated drinks like coffee, tea, and soda may increase the likelihood of heartburn and upset stomach.
Caffeine is a highly effective stimulant. When you consume caffeineOnce ingested, 100% is absorbed. Peak blood levels occur 30 to 45 minutes after ingestion, with peak blood levels occurring 15 to 120 minutes after ingestion. Caffeine has a half-life in the body of about 4 to 6 hours, so traces of caffeine may remain in the bloodstream after 12 hours or more.
Like most substances, caffeine carries the risk of adverse effects, especially if consumed in excess. The FDA recommended intake is less than 400 mg per day.
of Most common side effects Side effects are mild and may include anxiety, restlessness, insomnia, increased urination, muscle spasms or tremors, irregular heartbeat, and gastrointestinal irritation. More serious side effects include irregular heartbeat, myocardial infarction, and electrolyte abnormalities.
Caffeine is an effective energy booster, so it’s tempting to have a cup of coffee or tea before your workout, but before you grab an iced latte or high-caffeine energy drink, you should consider how it will affect your body.
What are the disadvantages of consuming caffeine before exercise?
The way caffeine affects different parts of your body can have unexpected effects on your training, especially if you don’t yet know how your body responds to caffeine.
First, caffeine stimulates bowel movements. It’s not entirely clear why you feel the need to go to the bathroom after drinking coffee, but Study shows caffeine boosts hormones Causes colonic contractions.
If that’s typical for you, you should take bathroom visits into account when planning your caffeine intake and exercise schedule. For example, consuming caffeine before hitting the trails could put you in a sticky situation when you need to go to the bathroom. Caffeine’s diuretic effect can also Dehydration after strenuous exercise.
Caffeine can also cause insomnia. Between 2 and 12 hours You need to drink your coffee in the afternoon for the effects of caffeine to wear off, so you might still be feeling the effects of coffee when you go to bed. Avoid caffeine for at least 8 hours Have some caffeine before bed, and if you plan on hitting the gym after work, avoid it.
Consuming caffeine when you are not used to it can cause unpleasant side effects such as anxiety and increased blood pressure that can negatively impact your training.
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What are the benefits of consuming caffeine before exercise?
Having some caffeine before hitting the gym might help — after all, it’s a stimulant, so it makes you feel good. I felt better.This additional energy boost can have a positive impact on your training performance.
2021, International Society of Sports Nutrition (ISSN) A research review was conducted to examine how caffeine affects exercise and found that it consistently shows promise in improving exercise performance.
- Aerobic endurance
- Muscular endurance
- Movement Speed
- Muscle strength
- Sprinting, jumping and throwing performance
Research has also shown that caffeine consistently leads to improved athletic performance, especially in aerobic exercise. While the effects of caffeine vary depending on individual response, dosage, and activity performed, certain activities have shown positive performance results in both elite and recreational athletes. Habitual caffeine use may also attenuate the performance enhancing response.
What is noteworthy is Get enough sleep and Balanced Nutrition It also helps with athletic performance, so it’s equally important to ensure that caffeine intake doesn’t interfere with sleep. My Fitness Pal You can learn more about how factors such as dietary choices affect athletic performance.
Caffeine and exercise: getting the timing and dosage right
The key to using caffeine to enhance your training is to consume the right amount at the right time.
According to ISSN ReportThe most common time to consume caffeine is about 60 minutes before exercise. This estimate is based on research showing that the effects of caffeine tend to peak about 60 minutes after ingestion.
ISSN also: Same report The optimal dosage of caffeine for performance enhancement is 3-6 mg per kilogram of body weight, although some people may benefit from doses as low as 2 mg per kilogram of body weight.
This means that if you weigh 150 pounds, you should consume between 137 and 408 mg of caffeine. 10 oz and 35 oz coffee.
ISSN Report It has also been noted that high doses, such as 9 mg per kilogram of body weight, increase the incidence of side effects.
What sources and types of caffeine should you consume before exercise?
Many people turn to caffeinated beverages for extra energy, and caffeine sources are usually easy to find and consume. However, for those who can’t tolerate caffeine, there are a variety of beverages available with different caffeine contents.
of FDA estimates An 8-ounce serving of tea contains 30 to 50 milligrams of caffeine, and an 8-ounce serving of coffee contains 80 to 100 milligrams of caffeine. Caffeinated energy drinks may contain 40 to 250 mg of caffeine per 8 fluid ounces.
Also, Over-the-counter caffeine tablets Before training. Another option is Caffeinated chewing gumDepending on the brand, each piece of gum may contain between 80 and 300 mg. If you don’t want to stuff your stomach with liquids before working out, gum or tablets are a good option.
Conclusion
Caffeine can be part of a healthy lifestyle. Moderate caffeine intake is Safe for Most Peopleand it is Improve It may improve your energy levels, endurance and strength, and enhance athletic performance, but it’s important to consume it in moderation: too much caffeine can make you jittery, and too much caffeine late at night can make it harder to fall asleep.
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First published on July 11, 2019, updated August 9, 2024
