A pre-workout coffee can be the perfect way to get energized and motivated for physical activity. Caffeine, the stimulant found in coffee, has been scientifically proven to give you a sporting edge by enhancing performance, increasing stamina, and reducing perceived effort – all important elements for successful exercise.
Caffeine can also sharpen your focus and alertness, which can help you stay mentally in check during training sessions. By popping in your headphones and drinking coffee before a workout, you can get your body and mind prepared for the training ahead.
When it comes to physical performance, caffeine works by stimulating the central nervous system, releasing adrenaline and serotonin. A NIH study concluded that caffeine enhanced muscular endurance, increased short bursts of energy, and improved leg and leg power strength. Drinking coffee before working out could therefore boost your performance.
At least one study has shown that caffeine also helps reduce exercise-induced muscle pain. In a study at the University of Illinois, caffeine was found to alleviate the soreness during, and up to 48 hours after, exercise. This reduction in discomfort could encourage athletes to keep up the training and have a better overall experience while they train.
But the link between coffee and athletic performance isn’t only physical. Caffeine can also help refresh the mind and improve focus, allowing you to be more attentive in the workouts and even learn new physical activities with ease. A small study at the University of Birmingham found that coffee improved performance related to complex hand-eye coordination activities.
However, caffeine does have a safe upper limit, meaning that it can become counterproductive to consume over a certain amount. Most experts recommend consuming around 200mg-400mg of caffeine before a workout – this amount should be enough to benefit from the performance enhancing perks without increasing your risk of side effects such as dehydration and stomach ache.
Overall, coffee before a workout can come in handy. As long as you stick to the safe upper limit, you’ll likely get better performance and a better exercise experience.
Caffeine & the Brain
Caffeine can cause changes in the brain by blocking adenosine receptors and increasing the amount of dopamine – a neurotransmitter responsible for pleasure. This can lead to a sudden burst of energy.
Caffeine also helps improve alertness and vigilance, which is ideal for tasks that require intense physical or mental concentration. This can translate into improved focus in athletes who practise heavy physical tasks. A study from 2019 found that drinking coffee improved motor coordination with a hand-held tool.
In addition, caffeine can enhance decision making and reaction times in physical activities, making it possible to execute more moves and decisions more quickly. This may be beneficial for pickleball players.
Caffeine also helps athletes stay motivated, as it helps increase dopamine – the neurotransmitter related to motivation. By blocking the adenosine receptors, which are responsible for inducing sleep, fatigue, and pain, caffeine can also improve motivation, which helps athletes stay focused longer.
Finally, caffeine can have positive effects on long-term memory, by enhancing its formation and preventing deterioration. For example, cyclists who consumed caffeine improved in their ability to recall information from past rides.
Caffeine & Physical Performance
Caffeine is well-known for its ability to improve physical performance. It does so by stimulating the central nervous system and releasing adrenaline and serotonin.
A study conducted by the NIH found that caffeine enhanced muscular endurance, increased short bursts of energy, and improved leg and power strength. Moreover, athletes showed improved VO2 max – the maximum amount of oxygen they can use while exercising – while consuming caffeine.
In addition, consuming caffeine before exercising can help reduce the perceived effort. This means that, while performing the same physical tasks, people felt they were working harder when they hadn’t taken caffeine beforehand.
Finally, caffeine can also help reduce exercise-induced muscle pain. In a study at the University of Illinois, caffeine was found to alleviate the soreness during, and up to 48 hours after, exercise. This reduction in discomfort could be beneficial for athletes who are returning from an injury.
Caffeine & Weight Loss
One of the perceived advantages of drinking coffee before working out is that it can promote weight loss. Caffeine does increase the metabolic rate, which helps burn more calories, but the effects are not so significant as to make a huge difference.
Additionally, caffeine can help control appetite and keep food cravings at bay. Studies have found that caffeine suppresses the production of the hunger hormone ghrelin. As a result, it may help reduce hunger before exercising.
Nevertheless, only relying on coffee to lose weight is not recommended. While coffee can aid weight loss, its effects are much more effective when combined with a healthy diet and physical activity.
Caffeine Tolerance & Overconsumption
Caffeine has a safe upper limit, meaning that it can become counterproductive to consume over a certain amount. Experts recommend consuming between 200mg to 300mg of caffeine before a workout. Caffeine beyond that amount can cause side effects such as feelings of anxiety and agitation.
It cannot be ignored that tolerance for caffeine may vary from one individual to another. Those with a low tolerance to caffeine may experience more adverse side effects and may not benefit from its performance enhancing effects.
Moreover, consuming caffeine on a regular basis can lead to a build up of tolerance. This means that the same amount of coffee will not be effective over time, and the body may need higher doses to feel the same effects.
However, most experts agree that caffeine tolerance can be managed. To reduce tolerance, it’s important to consume more caffeine, as needed, but only when absolutely necessary, and to reduce caffeine intake in between exercise sessions.
Bottom Line
Drinking coffee before working out can be beneficial for many reasons. Caffeine can help boost physical performance by stimulating the central nervous system and increasing the amount of adrenaline and serotonin in the body. It can also help reduce exercise-induced muscle pain and improve alertness, focus and motivation.
However, it’s important to note that caffeine has a safe upper limit, and that drinking more than this can have adverse side effects, as well as reduce its benefits. Most experts recommend consuming around 200mg-400mg of caffeine before a workout.
