I RUN ON COFFEE - coffee & workouts

What Can Coffee Do to Your Workout?

An article in Health.com says, “Several studies have shown that a small dose of coffee before exercising helps improve performance, and a few cups of the strong stuff after a tough workout can help your muscles recover more quickly.”

Here are the studies that prove that claim:

According to an Australian study of both recreational and advanced runners, those who took about 95 milligrams of caffeine improved their 5K times by an average of 10 to 12 seconds.

In a separate study, Spanish researchers reported that hot, dehydrated cyclists who downed caffeine with their water and carbohydrates could pedal harder for a longer time in steamy weather. The scientists think caffeine stimulates muscles, thereby helping to offset heat-related fatigue.

In the International Food Information Council website, consumption of caffeine has also been shown to improve endurance during physical exercise when consumed before the task. IFIC explains that, “caffeine may lower the threshold for exercise-induced β-endorphin and cortisol release. These hormones produce the so-called runner’s high, which may contribute to the reported caffeine exercise benefits.”

If coffee improves endurance and performance and offsets heat-related fatigue, there is one issue about coffee consumption that stops people from consuming it during exercise. It’s hydration.

Historically, athletes have been advised against consuming caffeine because of caffeine’s mild diuretic effect.

Staying hydrated is important for athletes during vigorous exercise. However, according to IFIC, a point often missed is that any fluid, including water, will also have a mild diuretic effect. In a review of hydration and caffeinated beverages, Lawrence Armstrong, PhD concluded that, “it is unlikely that athletes and recreational enthusiasts will incur detrimental fluid-electrolyte imbalances if they consume caffeinated beverages in moderation and eat a well-balanced diet.” In any case, rehydration is important after exercise.

As I continued with my research, I found out about the other effects of coffee - this time involving post exercise.

Before we learn about the study, the researchers at the University of Georgia warned that their findings may not be applicable to regular caffeine users. This is because they are less sensitive to its effects.

The study, which was published in The Journal of Pain, found that moderate doses of caffeine can cut muscle pain by up to 48%. A moderate caffeine intake is about 250 milligrams per day or roughly equivalent to two or three cups of coffee.

The study was conducted on nine female college students who were not regular caffeine users and did not engage in regular strength-building training. Within one to two days after an exercise session that caused moderate muscle soreness, the volunteers took either caffeine or a placebo and then, performed thigh exercises. The result was the volunteers who consumed caffeine had a 48% reduction in pain compared to the placebo group when performing maximum force thigh exercises.

The lead author of the study, Victor Maridakis said, "If you can use caffeine to reduce pain, it may make it easier to transition from that first week into a much longer exercise program."

Another author of the study, Professor Patrick O'Connor, said caffeine may work to reduce pain by blocking the body's receptors for adenosine. It’s a chemical released in response to inflammation.

If caffeine doesn’t work, then do stretching, ice-bathing or massage to alleviate muscle soreness.

Next time you see people at the gym, and bikers and runners in the streets drinking coffee – before, during or after exercise - you already know pretty much why and what it does to them. Caffeine complements their workouts and sports.