Why caffeine for better workout performance

For many people, a cup of coffee is an essential part of their morning routine. But did you know that caffeine can also enhance your workout performance?

Caffeine is a naturally occurring stimulant that is commonly found in coffee, tea, and chocolate. It works by blocking the action of adenosine, a neurotransmitter that promotes sleep and suppresses arousal. This results in increased alertness, focus, and energy, which can help you power through a tough workout.

Here are some of the benefits of caffeine for workout performance, backed by research:

1. Increased endurance

Caffeine has been shown to improve endurance performance in both endurance and high-intensity exercise. A study published in Sports Medicine found that caffeine supplementation improved running performance by an average of 2.1% in elite athletes, and by 3.2% in recreational runners. Another study found that caffeine increased time to exhaustion during a cycling time trial by 15%.

2. Reduced fatigue

Caffeine can also help reduce feelings of fatigue during exercise. A study published in the Journal of Applied Physiology found that cyclists who consumed caffeine before a time trial had lower ratings of perceived exertion and greater power output compared to those who consumed a placebo. Similarly, a review of 21 studies found that caffeine reduced perceived exertion during exercise by about 5%.

3. Improved focus and concentration

Caffeine has been shown to improve cognitive function, including focus, concentration, and reaction time. This can be especially helpful during high-intensity or complex workouts where you need to stay focused on your form and technique. One study found that caffeine improved cognitive performance during a simulated soccer match, while another study found that it improved reaction time and accuracy during a basketball shooting test.

4. Increased fat burning

Finally, caffeine has been shown to increase fat burning during exercise. This is because it stimulates the release of fatty acids from fat cells, which can be used as fuel by the muscles. A study published in the Journal of Applied Physiology found that caffeine increased fat oxidation during a moderate-intensity cycling exercise by 44%.

Overall, there are many benefits of caffeine for workout performance. Whether you're a recreational athlete or a professional competitor, caffeine can help you push through your workouts and reach your fitness goals. Just be sure to consume it in moderation, as too much caffeine can cause jitteriness, anxiety, and other side effects.

References:

- Grgic, J., Trexler, E. T., Lazinica, B., & Pedisic, Z. (2018). Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 15(1), 11.
- Maridakis, V., O'Connor, P. J., Dudley, G. A., & McCully, K. K. (2007). Caffeine attenuates delayed-onset muscle pain and force loss following eccentric exercise. The Journal of Pain, 8(3), 237-243.
- Glaister, M., & Howatson, G. (2015). Effects of caffeine on sports performance: a critical review. Sports Medicine, 45(7), 939-971.
- Pickering, C., Kiely, J., & Grgic, J. (2018). What should we do about habitual caffeine use in athletes? Sports Medicine, 48(1), 7-16.
- Hodgson, A. B., Randell, R. K., & Jeukendrup, A. E. (2013). The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms. Advances in Nutrition, 4(2), 129-140.