Coffee, Caffeine & Fitness

One look at a line at the local Starbucks in the morning and you don't need to be convinced of the huge amount of coffee consumption in the U.S. The National Coffee Association found in 2000 that 54% of the U.S. adult population drinks coffee daily. Guess there's nothing like the first double espresso in the morning to clear the cobwebs from our heads so we can face the day.

But what are the effects relating to fitness? If that grande-no-foam-double-whipped-extra-shot-no-fat latte gives us the get-up-and-go to start our day at work, will it do the same if we're headed to the gym?

Physiological Effects

The main ingredient in coffee that gives us that jolt is caffeine, a central nervous system stimulant. Caffeine is found naturally in coffee beans, tea leaves, and chocolate, and is a popular added ingredient in carbonated beverages and some over-the-counter medications such as cold remedies, diuretics, aspirin, and weight control aids. It is estimated that in the U.S., 75% of caffeine intake comes from coffee.

Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body. The resulting neural stimulation due to this blockage causes the adrenal glands to release adrenaline, the "fight or flight" hormone. Your heart rate increases, your pupils dilate, your muscles tighten up, and glucose is released into your blood stream for extra energy. Voila? you now have the caffeine buzz.

But wait?we're not done yet. Caffeine also increases dopamine. Dopamine activates the pleasure in parts of the brain. It has been suspected that this also contributes to caffeine addiction.

Physiologically, caffeine makes us you feel alert, pumps adrenaline to give you energy and changes dopamine production to make you feel good. Another espresso, anyone?

Ergogenic Effects of Caffeine to Performance

In addition to various psychological and physiological benefits, numerous studies have documented caffeine's ergogenic effect on athletic performance, particularly in regard to endurance. Studies show that caffeine ingestion prior to exercising extended endurance in moderately strenuous aerobic activity. Other studies researching caffeine consumption on elite distance runners and distance swimmers show increased performance times following caffeine consumption.

Despite effects on endurance, caffeine produced no effect on maximal muscular force in a study measuring voluntary and electrically stimulated muscle actions. However, the same study did show findings that suggest caffeine has an ergogenic effect on muscle during repetitive, low frequency stimulation.

Caffeine's positive performance-enhancing effects have been well documented. So much so that the International Olympic Committee placed a ban leading to disqualification for an athlete with urinary limits exceeding 12 mg/mL. Roughly 600 to 800mg of caffeine, or 4 to 7 cups of coffee, consumed over a 30-minute period would be enough to exceed this level and cause disqualification. The National Collegiate Athletic Association has a similar limit, set at 15 mg/mL.

Coffee: A Pre-Workout Drink?

Before you make Starbucks part of your pre-workout warm-up in order to harness the effects of caffeine, be aware that simply downing a grande may not give you similar benefits found in these studies. A recent Canadian study published in the Journal of Applied Physiology compared the effect of coffee and caffeine on run time to exhaustion. A group of nine men took part in five trials. Sixty minutes before each run, the men took one of the following:

• A placebo

• Caffeine capsules

• De-caffeinated coffee with caffeine added

• Regular coffee

Performance times were up to 10 times longer in subjects using the caffeine capsules, with no differences in times among the other trials. Since the level of caffeine absorption was similar during the caffeine trials, researchers concluded something in the coffee itself that interferes with caffeine's performance-enhancing effects. This makes sense considering that there are literally hundreds of compounds dissolved when coffee beans are roasted, ground and extracted. Results of this research suggest that if benefits of caffeine on endurance times are desired, caffeine capsules work better than coffee.

Caffeine and Creatine Supplementation

Although caffeine has been shown to increase endurance time, further research shows it may actually blunt the effect of creatine, a popular and well-researched compound known for its consistent ergogenic effects. In a study evaluating the effect of pre-exercise caffeine ingestion on both creatine stores and high-intensity exercise performance, caffeine totally counteracted any effects of creatine supplementation. It was suggested that individuals who creatine load should refrain from caffeine-containing foods and beverages if positive effects are desired.

The Downside of Caffeine

Despite coffee/caffeine's positive effects on psychological states and performance, there are numerous documented risks that must considered when consuming caffeine, whether for performance-enhancing effects or simply as a part of daily dietary consumption.

Caffeine stimulates the central nervous system and can produce restlessness, headaches, and irritability. Caffeine also elevates your heart rate and blood pressure. Over the long-term as your body gets used to caffeine, it requires higher amounts to get the same effects. Certainly, having your body in a state of hormonal emergency all day long isn't very healthy.

Caffeine is also a diuretic and causes a loss of fluid, which then leads to a dehydrating effect. This is obviously not conducive to fitness activities such as resistance training, as fluid is needed for the transfer of nutrients to facilitate muscular growth. It is also important when considering the further loss of fluid while exercising in hot environments.

Perhaps the most important long-term problem is the effect of caffeine on sleep. The half-life of caffeine in the body is about 6 hours. If you drink a big cup of coffee with 200 mg of caffeine at 4PM, at 10PM you still have about 100mg in your body. By 4AM, you still have 50mg floating in your system. Even though you may be able to sleep, you may not be able to obtain the restful benefits of deep sleep. What's worse, the cycle continues as you may use more and more caffeine in hopes of counteracting this deficit.

Caffeinated Conclusions?

Though caffeine has some benefits in relation to exercise performance, risks have been documented. Most problems seem evident with very high consumption. The American Heart Association says that moderate coffee drinking (one or two cups per day) does not seem to be harmful for most people. As with everything else, moderation is the key to healthy caffeine consumption. Further research is needed to clearly determine whether the performance-enhancing benefits of caffeine outweigh the potential risks.

About The Author

Jon Gestl, CSCS, is a Chicago personal trainer and fitness instructor who specializes in helping people get in shape in the privacy and convenience of their home or office. He is a United States National Aerobic Champion silver and bronze medalist and world-ranked sportaerobic competitor and editor of the fitness ezine "Inspired Informed and Inshape." He can be contacted through his website at http://www.jongestl.com.

jongestl@jongestl.com

---

Coffee For Your Health

Many of us rely on coffee to get us going... Read More

Coffee in America

American coffee? Technically there is no such thing, at least... Read More

Choosing A Coffee Maker - Tips On Finding The Right Features

Choosing a good coffee maker is not a decision to... Read More

The Coffee Culture in the USA

It wasn't until I moved to the US that I... Read More

Gourmet Flavored Coffee

Coffee tastes great by itself, but for an extra special... Read More

Iced Coffee Recipes for Enjoying Chilled Espresso, Thai Iced Coffee And Many More Variations

There are many refreshing iced coffee recipes available, and we... Read More

Which Coffees are Highest in Antioxidants?

As researchers learn more about antioxidants with health and disease,... Read More

Gourmet Coffee Stops Decrease Gas Mileage;Home Brewed Premium Coffee Reduce Traffic Congestion

A researcher has stirred up the commuter coffee mug with... Read More

Does Coffee Make You Fat or Help with Diabetes?

Who the heck knows?According to two studies published in the... Read More

The Best Cup of Drip Coffee Possible

With a "good" cup of coffee costing almost as much... Read More

Coffee from Guatemala

In Guatemala coffee grows in the heart of what was... Read More

Ganoderma Coffee - Can It Be Good For You?

Are you a coffee addict? Are you searching for a... Read More

Coffee Makers

If you are a gourmet coffee drinker, you may want... Read More

Italian Roast Coffee For An Authentic Espresso

One of the things people think of with Italy is... Read More

Kenya Coffee History

In Kenya coffee production dates back several hundred years. Coffee... Read More

Coffee Grinders Jumpstart Your Java

All the experts agree. People who want the best flavor... Read More

Ethiopian Coffee

Ethiopia is the birthplace of coffee, yet it is not... Read More

Arabica Coffee

As you may have guessed, Arabica coffee gets its name... Read More

Coffee - Is It The Most Popular Beverage Of All Time?

Around 850 A.D it is thought that a lone shepherd... Read More

Tips For Choosing The Perfect Travel Mug

A good travel mug is a must when you need... Read More

Coffee ?Nectar of the gods

About 850 A.D it is said that a lone shepherd... Read More

Caffeine - I Bet You Didnt Know This! Health and Nutrition!

What exactly is caffeine? It is a colorless, somewhat bitter... Read More

Make the Switch! Coffee to Tea

Having a hard time giving up your 4 cups of... Read More

English Coffee

With English Tea being a very familiar term, English coffee... Read More

Coffee Storage Myths; Freeze Your Fresh Roasted Coffee & Other Popular Misconceptions

So you are finally fed up with that bland black... Read More

Coffee, Caffeine & Fitness

One look at a line at the local Starbucks in... Read More

Starbucks Coffee Company

Starbucks Coffee Company was founded in 1971 by three businessmen... Read More

Creating the Perfect Foam

Most places that serve cappuccinos in the United States have... Read More

Extracting the Coffee Flavor

The beverage called coffee is the result of mixing dry... Read More

History of Instant Coffee

Mention instant coffee to any connoisseur and you are sure... Read More

Woman Dies from Caffeine Overdose and Expert Calls for Action in New Book and FDA Petition

An autopsy released this week has found caffeine to be... Read More

Getting Fat These Days; Is it Starbucks

Starbucks has seen tremendous growth in our cities and the... Read More

Heating Vegetable Oil to Frying Temps Forms Toxic Compound

New research by a University of Minnesota professor and a... Read More