Announcement
August 27, 2024
August 2024
How Caffeine Affects Workouts
The beginning of the school year is quickly approaching. Between school, extracurricular activities, and other commitments, many tired adults reach for a third cup of coffee or an extra energy drink to make it through the day during this busy season. How does all that extra caffeine affect workout performance and goals?
How caffeine works – Caffeine is a stimulant that increases alertness by blocking adenosine, a neurotransmitter that promotes sleep. By blocking adenosine, caffeine increases alertness and wakefulness. Approximately 85% of American adults consume caffeine each day, with the FDA advising consumption of no more than 400 milligrams per day, the equivalent of 4-5 cups of coffee.
Effect on exercise – Caffeine can improve athletic performance depending on when and how much is consumed. For some people, it can take as little as 15 minutes for the effects of caffeine to kick in. The effect of caffeine on athletic performance is so well documented that between 1984 and 2004, Olympic athletes were disqualified for doping if they had more than 12 milligrams per milliliter of caffeine in their urine.
Endurance or strength workouts – Consuming caffeine 30-60minutes prior to an endurance workout, such as running, has been proven to improve performance. In fact, runners embarking on long runs of two or more hours may even want to bring caffeine with them on their run to give them a boost when feeling depleted.
Studies have shown conflicting information on whether or not caffeine improves performance in strength exercises, such as weightlifting. There was no significant difference in power output between athletes who had consumed caffeine versus those who consumed a placebo.
How much is too much? – This varies person to person, but it is generally recommended for the average adult not to exceed 400 milligrams. Modern research suggests children under 12 should avoid caffeine, and teenagers should limit intake to about 100 milligrams. Symptoms of excessive caffeine include irritability, trouble sleeping, chest pain/irregular heart rate, digestive issues, and anxiety.
Ultimately, research shows that low to moderate caffeine consumption can positively affect exercise, so in absence of an underlying reason to cut back, there is no reason to eliminate caffeine in order to reach fitness goals.
