If you wake up early to go to the gym before work or go to an evening exercise class, you may want to drink a caffeinated beverage to get some extra energy before your workout.
That makes sense. Coffee, tea, caffeinated soda, and energy drinks are all popular choices for adding a little extra pep to your step. But are these really a good idea before a workout?
Some shows have a little caffeine Improve some aspect of exercise performanceHowever, too much caffeine can have its drawbacks. The important thing is to know how much caffeine is appropriate and when to consume it.
Caffeine Consumption: What It Does to Your Body
Caffeine is a stimulant It affects the central nervous system as well as other systems in the body.
It works like this: change This is how your body processes adenosine. Adenosine is a chemical It helps regulate energy and sleep. It accumulates in the brain throughout the day and binds to receptors, making you feel tired.
Caffeine contains Structure similar to adenosineSo it can hit the same receptors that adenosine uses. When caffeine binds to the adenosine receptor, it blocks adenosine from attaching to the receptor. That means adenosine can’t do its job of making you feel sleepy. As a result, you feel more awake and alert.
This receptor exists within the cell All over the body Caffeine doesn’t just affect the brain. It causes a variety of physical and neurological responses, including:
- Central nervous system stimulation: Caffeine crosses the blood-brain barrier. And it directly stimulates the brain, which is why caffeine can make you feel more awake and energized.
- Diuretic: Caffeine Increases urine output.
- Digestive function: Coffee is stimulating Increased gastric acid secretion. A little research Consuming caffeinated beverages such as coffee, tea, and soda may increase your chances of experiencing heartburn and stomach pain, suggests the study.
Caffeine is a very effective stimulant. When you consume caffeine100% is absorbed. Peak blood concentrations are reached between 30 and 45 minutes after ingestion, and peak plasma concentrations are reached between 15 and 120 minutes after ingestion. Caffeine has a half-life of about 4 to 6 hours in the body, suggesting that traces of caffeine may remain in the bloodstream for more than 12 hours.
Like most substances, caffeine carries a risk of side effects, particularly: The FDA recommends no more than 400 mg per day..
that Most common side effects Mild side effects include anxiety, restlessness, insomnia, increased urination, muscle cramps or tremors, irregular heartbeat, and gastrointestinal irritation. More serious side effects include cardiac arrhythmias, myocardial infarction, and electrolyte disturbances.
Caffeine can be an effective mood-booster, which can make it tempting to drink coffee or tea before a workout. But before you sip on an iced latte or caffeinated energy drink, consider what it might do to your body.
Are there any downsides to consuming caffeine before exercise?
Caffeine’s effects on many parts of the body can have unexpected effects on your workouts, especially if you don’t yet know how your body reacts to caffeine.
First of all, caffeine can stimulate bowel movements. The exact reason why you feel the urge to go to the toilet after drinking coffee is not fully understood, but some Studies have shown that caffeine increases hormones. It causes colon contractions.
If this is a common occurrence for you, you should consider the availability of restrooms when planning your caffeine intake and exercise schedule. For example, if you consume caffeine before a trail run, you may find yourself in an awkward situation when nature calls. Caffeine’s diuretic effect can also contribute to: Dehydration after intense exercise.
Caffeine can also cause insomnia. Between 2 and 12 hours You should drink your coffee in the afternoon so that the caffeine effects wear off, so you can still experience the benefits of java at bedtime. Experts suggest: Avoid caffeine for at least 8 hours Before going to bed. So, if you plan on going to the gym after work, avoid caffeine.
Consuming unfamiliar caffeine can cause unpleasant side effects, such as anxiety and increased blood pressure, which can negatively affect your exercise.
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What are the benefits of consuming caffeine before exercise?
There may be benefits to consuming caffeine before going to the gym. After all, caffeine is a stimulant, so it can make you feel good. Be more energetic. That extra boost of energy can have a positive effect on athletic performance.
International Society of Sports Nutrition (ISSN) 2021 They reviewed studies to see how caffeine affects exercise. They concluded that caffeine consistently improves exercise performance, including:
- Aerobic endurance
- Muscular endurance
- Movement speed
- muscular strength
- Sprint, jump and throw performance
The study also found that caffeine consistently increased exercise performance, especially in aerobic exercise. The effects of caffeine vary depending on individual response, dose, and activity performed, but it has shown positive performance outcomes for both elite and recreational athletes in certain activities. Habitual caffeine use may also impair performance-enhancing responses.
It is worth noting that Get enough sleep and Balanced nutrition It’s equally important to make sure your caffeine intake doesn’t interfere with your sleep, as it can also help with exercise performance. Food and nutrition tracking tools include: MyFitnessPal It helps us learn more about how factors like food choices affect exercise performance.
Caffeine and Exercise: Find the Right Timing and Dosage
The key to using caffeine to enhance your workouts is to consume it in the right amount at the right time.
According to ISSN ReportThe most commonly used timing for caffeine supplementation is about 60 minutes before exercise. This estimate is based on research showing that caffeine effects tend to peak about 60 minutes after consumption.
ISSN also records: Same report The optimal dose of caffeine for performance enhancement is 3 to 6 mg per kg of body weight. Some people may benefit from doses as low as 2 mg per kg of body weight.
This means that a 150-pound person could benefit from consuming between 137 mg and 408 mg of caffeine. 10 ounce and 35 ounce coffee.
ISSN report They also note that higher doses, such as 9 mg per kg of body weight, were associated with an increased incidence of side effects.
Sources and types of caffeine to consider before exercising
Most people turn to caffeinated beverages for an extra boost of energy. These sources of caffeine are usually easy to find and consume. However, if that doesn’t appeal to you, there are a variety of options available with varying caffeine content.
that FDA Estimate An 8-ounce cup of tea contains 30 to 50 milligrams, an 8-ounce cup of coffee contains 80 to 100 milligrams, and energy drinks containing caffeine can contain 40 to 250 milligrams per 8 fluid ounces.
You can also find OTC caffeine pills Before exercise. Another option is Chewing gum with caffeine. Depending on the brand, each piece of gum can contain between 80 and 300 mg. If you don’t want to fill your stomach with liquids before a workout, gum and tablets can be good options.
conclusion
Caffeine can be part of a healthy lifestyle. Moderate caffeine consumption It’s safe for most peopleAnd it can improve It can improve your energy levels, endurance, and strength, leading to better athletic performance. But moderation is key. Too much caffeine can make you anxious, and too late in the day can make it hard to fall asleep.
MyFitnessPalTracking tools can help you track your sleep, food, and exercise. Together, this information can help you make choices that help you reach your diet and exercise goals. Get started MyFitnessPal App today!
Originally published on July 11, 2019; Updated on August 9, 2024
