Drinking a few cups of coffee before working out improves your performance. This isn’t a surprise since caffeine enhances focus and alertness. Caffeine is most effective for endurance sports where exercise is sustained for longer periods of time.
You might go faster and longer if you drink a few cups of coffee before working out. Distance runners who drank caffeine before running on a treadmill improved their time by almost 2%. You may get more benefits from caffeine if you work out in the morning than in the evening.
Caffeine also boosts performance in short-duration high-intensity exercises, although this is less established than its benefits for moderate-intensity endurance work. However, research shows caffeine may have an ergogenic effect for exercise that lasts as long as 2 hours and as short as 60 seconds.
The amount of caffeine needed to improve endurance exercise performance is modest, about 2.5 cups of brewed coffee, which is 250 mg of caffeine. In fact, more doesn’t seem to be better. However, sipping on coffee isn’t the best way to build endurance, as you aren’t getting caffeine in an isolated form.
Most studies show that caffeine capsules are superior to the caffeine in a cup of coffee. Experts believe that something else in coffee counteracts the ergogenic effects of coffee. Still, coffee in its traditional liquid form still has benefits. It’s a good source of a number of compounds with antioxidant activity.
Plus, the quantity of caffeine in coffee varies with factors such as the roast. Light roasts are higher in caffeine than dark roast coffee. So, you don’t know how much caffeine you’re getting when you drink coffee.
How Does Caffeine Boost Exercise Endurance?
What is it that makes caffeine so effective at boosting endurance performance? Caffeine increases the breakdown of fat so that fatty acids can be used as a fuel over stored glycogen. This helps to preserve glycogen stores. Those extra glucose stores come in handy during long, intense exercise sessions.
Another benefit? Some studies show that it decreases the perception of how hard you’re working. Exercise feels easier with caffeine on board so you can go a little faster and longer. It’s also a central nervous system stimulant, which increases the motivation to push yourself.
Caffeine has a direct effect on muscle by increasing its permeability to calcium. This enhances its ability to contract during repetitive, low-frequency stimulation. Some research also shows it boosts upper body strength but has minimal effect on lower body strength.
The effects of caffeine on exercise endurance vary based on nutritional status. Some research shows that people who eat a diet higher in carbohydrates don’t get the same benefits. This is because caffeine mobilizes fatty acids as a fuel source, and a higher carbohydrate diet impedes this process.
The Negative Effects of Caffeine as an Ergogenic Aid: It’s Not for Everyone
A boost in exercise performance is a positive, but what about the downsides of caffeinating up before an endurance workout? For one, you could end up with an upset stomach. Caffeine stimulates acid production, which isn’t a good thing if you already produce too much of it. If you have acid reflux or a history of peptic ulcers, drinking coffee before a workout or other times may exacerbate your symptoms.
Loading up on caffeine also isn’t ideal if you have high blood pressure or are nervous or high strung. Plus, everyone has a different tolerance to caffeine. Some of the difference has to do with whether you’re a regular caffeine user. Habitual caffeine users may not get the same endurance benefits since your brain and nervous system develop tolerance to caffeine over time. You can maximize the benefits by avoiding caffeine for 5 days before a big workout or competition and then restarting it.
Caffeine Metabolism and Tolerance to Caffeine
However, tolerance reduces some of the adverse effects of caffeine but also the beneficial ergogenic benefits. You may feel less jittery or anxious once you’ve developed tolerance, but you may not get the same boost in exercise performance.
Another variable is how quickly you metabolize caffeine. If you’re a fast metabolizer, caffeine stays in your system for a shorter time and you’re less likely to experience insomnia, another side effect of consuming caffeine, especially later in the day. The rate at which you break down caffeine is genetically determined.
Another issue with caffeine is its diuretic effect. Fortunately, recent research shows that this effect is minimal. Coffee still creates a positive fluid balance since the increased liquid you take in from drinking coffee is greater than the fluid loss. Still, caffeine is a bladder irritant and that’s not convenient if you’re taking part in a long exercise session or a competitive event.
The Bottom Line?
It’s best to use caffeine in moderation to avoid developing tolerance. If you become tolerant, you run the risk of developing withdrawal symptoms once you cut back the amount of caffeine you drink. These include headache, fatigue, muscle stiffness, irritability and sleep disturbances. These symptoms can have a negative impact on your athletic performance.
As with most things, moderation is key. Keep in mind that the effects of caffeine in coffee may be less pronounced than taking a caffeine supplement. That’s also the form of caffeine they use in studies. It’s also important, based on guidelines, not to consume more than 400 milligrams of caffeine per day. This is the upper limit of what is considered safe. If you have high blood pressure or heart problems, talk to your doctor before consuming caffeine.
References:
- Exercise Physiology. Fifth edition. McArdle, Katch, and Katch. 2001.
- Nwokediuko S. Gastroesophageal Reflux Disease: A Population Based Study. Gastroenterology Res. 2009 Jun;2(3):152-156. doi: 10.4021/gr2009.05.1291. Epub 2009 May 20. PMID: 27933125; PMCID: PMC5139706.
- Yang A, Palmer AA, de Wit H. Genetics of caffeine consumption and responses to caffeine. Psychopharmacology (Berl). 2010 Aug;211(3):245-57. doi: 10.1007/s00213-010-1900-1. Epub 2010 Jun 9. PMID: 20532872; PMCID: PMC4242593.
- Winston, A., Hardwick, E., & Jaberi, N. (2005). Neuropsychiatric effects of caffeine. Advances in Psychiatric Treatment, 11(6), 432-439. doi:10.1192/apt.11.6.432
- Exercise Physiology. Seventh edition. Powers and Howley. 2009.
- com. “Caffeine”
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