Caffeine (in coffee or otherwise) improves performance… Hundreds of studies have shown that consuming caffeine before a physical challenge likely helps subjects go farther and faster than when they go without it. This effect holds true in studies of both endurance athletes and sprinters.
…but it works best when timed right… A study last year indicated that the best time to take caffeine for a performance boost is an hour before your event begins.
…and it’s possible to have too much. Research shows that about three to six milligrams of caffeine per kilogram of body weight is all you need to see benefits. (For a 150-pound person, that’s roughly 12 ounces of strong coffee.) Higher doses don’t do more to improve performance, and you run the risk of developing negative side effects like dizziness, anxiety, and heart palpitations.
Coffee boosts your brain. A review published earlier this year examined the difference between the effects of caffeine on its own and the effects of consuming it in coffee. Coffee contains a number of substances (including polyphenols) that have been shown to help people with dementia, stave off Alzheimer’s disease, and positively influence brain health.
Coffee isn’t proven to dehydrate you… Studies have found drinking up to about five cups of coffee has little to no effect on hydration. (However, if coffee tends to “get things moving” for you before a run, consider replenishing what you’ve lost with an electrolyte-rich drink.)
…but you may not need to swallow it to reap benefits. A recent study in the journal Applied Physiology, Nutrition, and Metabolism suggests that receptors in your mouth can sense the presence of caffeine and boost your performance, even when you spit out the drink. Might be helpful in the later miles of a long race, when you’re not feeling up to ingesting any more gels.
Coffee may help post-exercise recovery, too. One study had cyclists ride hard for two days in a row to put them in a glycogen-depleted state. Those who drank a recovery drink with carbs and caffeine rebuilt their glycogen stores by 66 percent more than those who drank only carbs.
You can do more than just drink coffee. If a morning cup just isn’t enough, try topping your pancakes with coffee butter, whipping some coffee into a smoothie, or freezing coffee with herbs for a cold, caffeine-laced treat.
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Related:
5 Truths about Running and Caffeine
Is There More Than Caffeine Behind Coffee's Benefits?
Coffee, Caffeine Improve Endurance Performance Equally
As a passionate enthusiast in the field of sports science and nutrition, I've dedicated a considerable amount of time delving into the intricacies of performance enhancement through various means, with a particular focus on caffeine and its impact on physical and cognitive functions. My extensive knowledge in this area is grounded in a thorough understanding of the scientific literature, including seminal studies and the latest research findings.
Let's dissect the concepts presented in the article:
1. Caffeine and Physical Performance:
- Numerous studies consistently demonstrate that caffeine consumption before physical challenges enhances performance in both endurance activities and sprinting. This performance boost is attributed to the stimulating effects of caffeine on the central nervous system.
2. Optimal Timing for Caffeine Intake:
- Recent research indicates that the most effective time to consume caffeine for a performance boost is approximately an hour before the event begins. This timing aligns with the peak concentration of caffeine in the bloodstream, optimizing its ergogenic effects.
3. Optimal Dosage:
- Evidence suggests that an ideal caffeine dosage for performance benefits ranges from three to six milligrams per kilogram of body weight. Going beyond this range does not yield additional performance improvements and may lead to adverse effects such as dizziness, anxiety, and heart palpitations.
4. Cognitive Benefits of Coffee:
- A comprehensive review highlights the difference between the effects of caffeine alone and those of consuming it in coffee. Coffee contains various compounds, including polyphenols, which have been shown to positively influence brain health, potentially helping individuals with dementia and acting as a preventive measure against Alzheimer's disease.
5. Hydration and Coffee:
- Studies indicate that moderate coffee consumption (up to about five cups) has negligible effects on hydration. However, if coffee induces a laxative effect, it is advisable to compensate for fluid loss with an electrolyte-rich beverage.
6. Caffeine Sensation in the Mouth:
- Recent findings in the journal Applied Physiology, Nutrition, and Metabolism suggest that receptors in the mouth can sense caffeine, potentially boosting performance even when the drink is spat out. This could be particularly useful in situations where ingesting more liquid is impractical, such as in the later stages of a long race.
7. Post-Exercise Recovery:
- One study on cyclists revealed that a recovery drink containing both carbohydrates and caffeine led to a 66 percent greater replenishment of glycogen stores compared to a drink containing only carbohydrates. This highlights the potential role of caffeine in post-exercise recovery.
8. Diverse Ways to Consume Caffeine:
- The article suggests creative ways to incorporate caffeine beyond traditional coffee consumption, such as using coffee butter, adding it to smoothies, or creating caffeine-infused frozen treats.
In conclusion, the multifaceted benefits of caffeine, particularly in the context of physical performance and cognitive health, underscore its relevance in the realms of sports science and nutrition. The nuanced understanding of optimal dosage, timing, and alternative consumption methods contributes to a comprehensive view of caffeine's potential in enhancing both athletic endeavors and overall well-being.
FAQs
Coffee also creates endorphins and other chemicals that reduce pain perception and the rate of exertion (aka effort) during exercise, while also enhancing force and power in the muscles. So really, a single, big cup of coffee is enough to get you ready for that run—but make it black—remember it's death before decaf!
What does coffee do for runners? ›
Coffee also creates endorphins and other chemicals that reduce pain perception and the rate of exertion (aka effort) during exercise, while also enhancing force and power in the muscles. So really, a single, big cup of coffee is enough to get you ready for that run—but make it black—remember it's death before decaf!
Is caffeine bad for running? ›
In summary, caffeine intake showed a meaningful ergogenic effect in increasing the time to exhaustion in running trials and improving performance in running time trials. Hence, caffeine may have utility as an ergogenic aid for endurance running events.
What happens when you have 5 cups of coffee? ›
5 cups of coffee in a day is about 400 mg caffeine/day. it will not do your body any harm, but is associated with increased 'jitteriness', anxiety and insomnia. For this reason, most regulatory agencies recommend that you do not exceed this level. Pregnant women should not consume more than 200 mg caffeine/day.
What are three good things about coffee? ›
What are the top health benefits of drinking coffee?
- You could live longer. ...
- Your body may process glucose (or sugar) better. ...
- You're less likely to develop heart failure. ...
- You are less likely to develop Parkinson's disease. ...
- Your liver will thank you. ...
- Your DNA will be stronger.
Research suggests that drinking coffee before running can improve running performance for many people. This is because caffeine, the active ingredient in coffee, is a stimulant that can improve alertness and reduce fatigue, allowing runners to maintain their pace and exertion for longer periods of time.
Does coffee increase running stamina? ›
Studies have shown that caffeine can benefit endurance performance, high intensity exercise, and power sports. However, it seems to benefit trained athletes the most. The recommended dose varies by body weight, but it's typically about 200–400 mg, taken 30–60 minutes before a workout.
What drinks to avoid when running? ›
Energy Drinks
If you are planning to go for a long run, avoid the consumption of energy drinks. Most energy drinks are loaded with sugars and some even contain caffeine, which can create an urgency to urinate. Excessive caffeine consumption also causes the heart rate to pump up and augments the runner's stress levels.
Should runners avoid coffee? ›
Studies show a runner can safely have up to 550 milligrams of caffeine (or about four cups of coffee) without affecting hydration levels, so don't let that worry stop you. Of course, if you're an evening runner, you need to keep in mind that caffeine will remain in your system for up to six hours.
Why is coffee bad in the long run? ›
Regular use of more than 600 mg of caffeine a day might cause long-term effects such as sleep problems, thinning of bones and fractures, more anxiety, and stomach acidity. It can also increase blood pressure, and if you already have high blood pressure, it can get worse.
Results: Recent (2000-2021) studies have shown that regular coffee consumption is associated with a decreased risk of developing hypertension, heart failure, and atrial fibrillation.
Who should avoid caffeine? ›
Adolescents and young adults need to be cautioned about excessive caffeine intake and mixing caffeine with alcohol and other drugs. Women who are pregnant or who are trying to become pregnant and those who are breast-feeding should talk with their doctors about limiting caffeine use to less than 200 mg daily.
Is coffee healthy or unhealthy? ›
The bottom line: A large body of evidence suggests that consumption of caffeinated coffee does not increase the risk of cardiovascular diseases and cancers. In fact, consumption of 3 to 5 standard cups of coffee daily has been consistently associated with a reduced risk of several chronic diseases.
Does coffee boost testosterone? ›
Unfortunately, this remains inconclusive due to the conflicting results found in research. Some research revealed that caffeinated coffee could actually increase your total testosterone, while other research has shown that high levels of caffeine were associated with low testosterone levels in men.
Is coffee good for hair? ›
Coffee's caffeine content can promote hair growth and halt hair loss. It stimulates the hair shafts, causing the roots of the hair to grow longer and wider. As a stimulant, caffeine promotes blood flow to hair follicles. Additionally, using coffee can strengthen hair and speed up hair growth.
Does coffee improve athletic performance? ›
Caffeine stimulates the central nervous system to reduce fatigue and drowsiness. It may also benefit exercise performance; research has shown that it can improve endurance and increase muscular strength. As such, it is no surprise that caffeine is a popular go-to performance enhancer for athletes.
What does coffee do to you in the long run? ›
Regular use of more than 600 mg of caffeine a day might cause long-term effects such as sleep problems, thinning of bones and fractures, more anxiety, and stomach acidity.
Does coffee before running burn fat? ›
Coffee—when consumed before exercise—can cause fat cells to be used as an energy source as opposed to glycogen. Also, the high amounts of caffeine in black coffee will increase your metabolism, which makes you burn more calories throughout the day. Having coffee before exercise enhances that effect.
Should track athletes drink coffee? ›
Hundreds of studies have shown that consuming caffeine before a physical challenge likely helps subjects go farther and faster than when they go without it. This effect holds true in studies of both endurance athletes and sprinters.
