Caffeine has various applications in the modern world, particularly about exercise. In this analysis, I will explore the effects of caffeine and whether it can be a beneficial supplement for physical activity.
For many of us, caffeine consumption is as routine as brushing our teeth, the all-important morning dose of coffee before work, or the mid-morning tea break. Not just limited to hot drinks, today, caffeine is added to many soft drinks such as cola and even forms the main ingredient and selling point for stimulation drinks.
Nowadays, caffeine is a socially accepted drug, and since its removal from the World Anti-Doping Agency Prohibited List on the 1st January 2004, it’s now an accepted performance enhancer for sports athletes.
Caffeine is a drug that will, in some way, either positively or negatively affect certain biological aspects of body cells and tissue. Likely effects on the body include:
- Mobilization of fats from adipose tissue and the muscle cell
- Changes to muscle contractility
- Alterations to the central nervous system to change the perception of effort or fatigue
- Stimulation of the release and activity of adrenaline
- Effects on cardiac muscle
Caffeine products are widely available, and with the introduction and popularity of caffeine in the form of guarana, available in confectionery, drinks, and specific sports supplements, it is easy for a sports athlete or training individual to include caffeine in their everyday diet or add it as a supplement.
Performance-related enhancements of caffeine
Studies on caffeine enhancement in sports suggest taking caffeine up to an hour before an event in doses equivalent to 6 mg per Kg of body weight. As well as an initial intake of caffeine, some studies have shown it can be beneficial to take caffeine during exercise or an event to boost energy levels, especially during longer endurance-based events. During the final stages of an endurance event, an athlete will start to feel fatigued, and an additional boost could aid performance.
However, it’s not suggested to take doses over 1-3-mg per KG of body weight during exercise, increasing the intake of caffeine above these amounts is unlikely to gain further benefits or increase performance and only likely to increase the possibility of side effects.
Why You Should Avoid Caffeine After Midday
Will caffeine improve my endurance?
Caffeine is effective at masking fatigue and stimulating the central nervous system. This will give the body a perceived effect that the work demand is acceptable and that you can continue exercising past the point where you might have felt fatigued without the use of caffeine.
Therefore, with the boost in the central nervous system and possible release of adrenaline while any fatigue is being masked, it’s certainly possible that caffeine, taken correctly and in sensible doses, will aid endurance.
Side Effects of Caffeine
As with most supplements, side effects are always possible, and caffeine is no exception. Below is a list of possible side effects that an athlete or training individual should be aware of when taking caffeine as a supplement. Of course, the higher the dose of caffeine, the more likely these are to occur.
- Increased Heart Rate
- Impairments or alterations of fine motor control and technique
- Over-arousal may lead to interference with recovery and sleep patterns
- The impaired technique has the potential to affect the quality of the performer in many sports
The above side effects are those that may arise from the use of caffeine as a supplement alone, but these days, it’s rare that athletes will rely on one supplement and will almost certainly intake other supplements for performance and recovery, such as creatine and whey protein. It’s unclear what the inclusion of other supplements might have on the side effects of caffeine, and caution should always be taken.
Caffeine as an aid for weight loss
Widely used in thermogenic weight loss tablets, caffeine is an ingredient in such supplements due to its ability to increase heart rate, speed up metabolism and stimulate fat utilisation from adipose tissue. However, some of these thermogenic weight loss and toning supplements can be pretty aggressive, making you feel extremely warm, normally and especially during exercise. These supplements are widely used throughout the bodybuilding world, and those with goals of achieving lean and toned bodies use them to strip excess fat and lower their body fat percentage. Generally, this type of product would not be recommended for someone trying to lose a large amount of weight.
Burn more calories with a caffeine supplement.
Certain drinks, like coffee and tea with no sugar or milk, are extremely low in calories and high in caffeine. They result in little calorie gain but raise your body’s metabolism, essentially burning more calories.
How can caffeine aid weight loss?
As we have already learnt, caffeine effectively uses fat stored in adipose tissue as energy, and an increase in heart rate ultimately leads to the consumption of more calories. This weight loss tip would be acceptable provided you are getting a healthy diet ample to meet your daily calorie requirements or just under.
How many calories are in these caffeine drinks?
Coffee per portion of 150ml
- Coffee Black – 4 kcals
- Coffee with milk – 13 kcals
- Coffee Irish – 160 kcals
Tea per portion of 150ml
- Tea, black – tr kcals
- Tea with milk – 15 kcals
- Tea, green – tr kcals
- Tea, Herbal – 2 Kcals
All Kcal amounts above are without sugar; adding sugar will increase the calories by 15 kcal per teaspoon.
Caffeine is diarrhetic! How will that help an athlete’s performance?
Caffeine is certainly diarrhetic and will dehydrate you; however, for habitual caffeine users, the eventual urine loss is actually minimal. Caffeine affects people in different ways, and some will be more prone to side effects than others; therefore, the use of caffeine should be treated on an individual basis.
