By John Hand –
Most people need some sort of caffeine boost in their day. In fact, more than 80 percent of American adults consume caffeine in one form or another to heighten alertness and function more effectively. But caffeine’s benefits don’t end there. It can also provide a physical boost that comes in handy at the gym.
The trick is knowing what’s the right amount of caffeine for each individual. Its exact effects, after all, will vary from person to person based on their genetics, weight, height and gender. All this makes it hard to quantify its workout advantage, although it is generally believed to have a positive impact on exercise.
Caffeine helps because it is a stimulant. After drinking a cup of coffee, the caffeine works its way into a person’s bloodstream, eventually engaging the nervous system where it blocks adenosine receptors. These receptors effectively tell a person’s brain the body is tired.
Obviously, feeling less fatigued is going to be a benefit when trying to push through a routine. Some, however, appreciate the heightened focus caffeine offers because it translates into better coordination and output during a workout, according to Livestrong.com.
Studies also show that caffeine can also reduce workout-related pain thanks to its ability to numb pain receptors in the nervous system. In addition, it impacts calcium ions in a way that reduces the risk of muscle contractions that can occur during a workout.
Caffeine’s impact not only varies by person, but it also varies by exercise. While it appears beneficial for almost all workouts, it may yield even greater benefits for longer or less stressful exercise routines. A 2006 study, for example, found that a group of rowers, who ingested caffeine before a 2,000-meter race, were four seconds faster than a group that didn’t take any caffeine.
Its competitive benefits are so profound that the National Collegiate Athletic Association lists caffeine as a banned substance. Admittedly, an athlete will only be suspended if a urine sample shows more than 500 milligrams of caffeine in their system, which is equivalent to six to eight cups of coffee. Beyond this, between 1984 and 2004 the World Anti-Doping Agency banned caffeine at all Olympic events. A subsequent review of 2020 Olympic results showed an increase in the use of caffeine in all sports, but stopped short of citing caffeine alone as a difference maker, citing associated conditions tied to the results and the data. “There is also increasing evidence that the ergogenic activity of caffeine and individual genetics, metabolics and variables determine these effects,” the study noted.
Just how much is enough or too much is subject to debate. As noted. the amount of caffeine required for maximum effect depends on a person’s height and weight. In general, however, it is recommended that a person consumes five to six milligrams of caffeine per kilogram of body weight. This means a 150-pound person (68 kilograms) should consume 340 milligrams to 409 milligrams before a workout, which translates to about three to four cups of standard coffee. It is also important to consume caffeine 45-60 minutes before athletic activity.
Be forewarned: too much, of course, is not a good thing, even though athletes have been ingesting caffeine from coffee or other sources for more than a center to improve performance. Ultimately, excessive caffeine consumed in one burst or over time can have negative side effects. Excessive amounts can cause heart complications, anxiety or insomnia—none of which is beneficial for workouts or a healthy lifestyle.
