Regular coffeePerformance times were up to 10 times longer in subjects using
caffeine capsules, with no differences in times among other trials. Since level of caffeine absorption was similar during caffeine trials, researchers concluded something in 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 effect of creatine, a popular and well-researched compound known for its consistent ergogenic effects. In a study evaluating 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 central nervous system and can produce restlessness, headaches, and irritability. Caffeine also elevates your heart rate and blood pressure. Over long-term as your body gets used to caffeine, it requires higher amounts to get 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 transfer of nutrients to facilitate muscular growth. It is also important when considering further loss of fluid while exercising in hot environments.
Perhaps most important long-term problem is effect of caffeine on sleep. The half-life of caffeine in 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 restful benefits of deep sleep. What’s worse, 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 key to healthy caffeine consumption. Further research is needed to clearly determine whether performance-enhancing benefits of caffeine outweigh potential risks.
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.
