Does Caffeine Help Exercise?
Many people enjoy a cup of coffee in the morning to start their day with a little extra "pep." The same is often true of many exercisers, who throw back a cup of Starbucks or a diet Red Bull before hitting the gym. There's little debate that doing so will provide some extra vitality, but new research shows that caffeine may also help workouts in an entirely different way.
Citing a recent study from Hiroshima University in Japan, Muscle & Body magazine reports that caffeine may also boost nitric oxide (NO) levels.
When young men were given 300mg of caffeine pills, researchers found that it increased the dilation of their forearm blood vessels, resulting in an increased amount of blood flow to the muscles. This came as a result, say researchers, of greater production of NO.
The takeaway? Well, providing this study was sound, it appears that drinking caffeine before a workout will not only give you a boost in stamina and strength, but it may also lead to a better muscle pump and, over time, greater muscle hypertrophy (growth).
Still, it's also important to note that separate studies have suggested the exact opposite. In fact, a study published in the January 17, 2006, issue of the Journal of the American College of Cardiology found that drinking caffeine prior to exercise can actually restrict blood flow to the heart. Certainly something to think about before cracking open that bottle of diet Mountain Dew.
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Don't forget, 200mg of caffeine and 20mg of ephedrine (found in otc asthma medication) can be combined to create a fantastic CNS stimulant. This is helpful when you are dieting and need to increase your metabolism.
ReplyThe whole NO thing in bodybuilding is a scam. The science behind it is that dilated blood vessels bring more nutrients to your muscles.
Check out the:
The NO2/Arginine Scam
The supplement companies make billions off of it. Don't fall for the marketing.
ReplyWhenever I drink coffee with caffeine in it, my face breaks out a few days later. Does anyone else have this problem? I've read that coffee hasn't been found to affect complexion, but my own experience shows otherwise.
ReplyLook, let's face it, why should coffee be any different??? One study shows a benefit, another finds the opposite... nothing new about that!
ReplySleep problems are masked by caffeine consumption. I read at http://www.projectweightloss.com why people tend to use caffeine. Almost twelve million Americans suffer from obstructive sleep apnea and are not even aware of their problems.
ReplyA coffee a day...
ReplyGreat information!! I just read a book called say yes to NO by Lou Ignarro, www.ignarro.com and it talks a lot about the importance of Nitric Oxide. I didn't know you can get it from coffee.
ReplyCaffeine is a thermogenetic, which means it has fat burn effects. If we combine it with exercising we are going to burn more fats.
Anyway if you expect magic results, just forget it. It is good supplement to our diet and very sweet in the morning :)
I like coffee very much. What about you?
By the way Alex sometimes I drink coffee in the evening and don't have sleep disorders. May be it depends on our organism.
ReplyThere are many myths about diet. Can I suggest you look at www.bestdietprogramme.co.uk it busts a load of myths
ReplyHealthy doesn't always include high caffeine amounts. Although caffeine is milder, it operates on our bodies using the same mechanism that amphetamines, cocaine and heroin use to stimulate the brain -- hence caffeine's addictive qualities. We're getting more and more caffeine in our systems because products have higher amounts. You buy your coffee at Starbucks and you've got 50 percent more caffeine than traditional drip coffee. Food and beverage manufacturers that make diet pills, cold medicines (and pure caffeine pills) all are putting more and more caffeine in their products. And they are aggressively marketing to a younger group of consumers. But high caffeine products --like the popular energy drinks -- are dangerous and put drinkers at risk. Ethic Soup blog has a good article on caffeine facts at:
http://www.ethicsoup.com/abcs-of-caffeine.html
Sharon McEachern
ReplyI sometimes drink a cup of coffee about an hour before I work out and I definitely think it helps my endurance. I had heard that there is an increase in athletes abusing Viagra for similar reasons...it increases the NO levels in your blood and improving circulation to the lungs (as well as other areas I suppose).
ReplyMaybe in the future people will start testing for caffine along side with performance enhancing drugs in major sporting events :)
ReplyIt is considered a banned substance if your levels are too high.
ReplyThere is so much back and forth on this topic - stimulant junkies and body-builders tend to say one thing and health fanatics another .. I'd like to think I'm somewhere in the middle. I've done plenty of research and even blogging on this topic over the years but in the end personal experience wins out. Here's what I've found:
- Organic coffee seems to stimulate me and I definitely push the limits harder when training, but I don't get that jittery feeling. I'm calm but strong.
- Non-organic coffee jacks me up, even shortens my breath a little, and definitely gives me the jitters.
I thought that was interesting. Maybe the negative effects of caffeine on exercise are more related to toxins in coffee than to the caffeine itself? Maybe I just found my next article idea!
ReplyNo disagreement that organic coffee is better for many things, but is there any chance that you're creating the effect psychologically? ("Organic coffee is better so it will make me feel better," which then goes on to create that effect.)
ReplyWhenever I drink coffee with caffeine in it, my face breaks out a few days later. Does anyone else have this problem? I've read that coffee hasn't been found to affect complexion, but my own experience shows otherwise.
yah i have the exact same problem
ReplyThe caffiene is great for working out / burning fat, I just don't like the taste really. When on a diet, I take a 200mg pill before workouts, and I drink plenty of green tea for the caffiene / antioxidants.
ReplyI would like to know the original paper of Japanese Research. I could not find any information on it, except for Hiroshima University...
ReplyCould anyone guide me the right spot where I can find who published this study in Hiroshima University?
ReplyThere's no need for caffeine, food supplements, or "energy-drinks" before a workout. They are a waste of money.
If you eat a nutritious diet, you'll have all the energy you need.
ReplyI gave up coffee about a year ago and what a difference but was lacking something before hitting the gym, now I supplement with N-o before the workout and it works for me
ReplyI would put more emphasis on workouts and may be yoga....All other things are totally crap to me....
ReplyCoffee and exercise could be a bad combination I would think as it increases the heart rate.
I think you don't need any boost just do it!
ReplyCaffine has been well known source for performance boosts.
I drink at least four a day - and sometimes more when I have a important sporting match, interview or even exam.
ReplyI don't know if you subscribe to CrossFit at all or know Robb Wolf, (http://robbwolf.com) but on http://crossfit.com there is a thing called CrossFit Journal, along with a CrossFit Radio. I was listening to the 4th episode today, where Robb Wolf came onto the show and talked about how caffeine has been shown to have beneficial effects for those who are lean already, and have the opposite effect for those who are not yet lean. So that could explain the opposing studies.
ReplyI love my coffee. It doesn't really matter to me what researchers say (today coffee is good, tomorrow coffee is bad...) I will still drink my cup of Joe each morning.
Replywow. i just quit smoking pot if that counts for anything, but when i quit i started dringing alot of caffinated drinks. and i also started eating alot. i guess that is from where i never ate when i was high. So i've been clean for about 4 months and gained 15 pounds, which is good because i only weigh 130 pounds.
Reply