Having Caffeine Before a Workout?
Caffeine – sometimes known as “The World’s Most Popular Drug”
Caffeine is very popular with athletes to help them train, and keep their brain sharp. It is commonly found naturally and stimulates you ingested in foods and drinks.
Is it safe? —- hmmmm – to a certain extent. Here is some information on the details and benefits of caffeine and working out. Also we will include caffeine supplements, energy drinks, Tea, Coffee, as well as ephedrine.
CAFFEINE
What’s the number one reason you go for Caffeine? Probably – Alertness, Energy!! (Of course to reduce fatigue – the slumps….)
Coffee, Energy Drinks and Tea are in the top 10 drinks in the world.
Caffeine is so widely used the studies say that 80% of the world drinks a caffeinated beverage daily – mostly tea or coffee. These drinks have been consumed for thousands of years.
Caffeine also helps improve physical endurance – that’s why so many athletes love coffee, tea, energy drinks, chocolate, and supplements with caffeine.
In Canada they have supplements that are approved to:
- Promote endurance
- Promote wakefulness and alertness
- Relieve feelings of fatigue
- Enhances motor performance
- Promotes endurance
- And — a mild diuretic.
The benefits have been shown to improve sports training taking 100-200 mg 2-4 hours as needed.
The benefits of caffeine –
Increases metabolic rate
Lowers risk of Diabetes
Lowers risk of Cardiovascular disease
As stated above increases mind fullness and alertness.
Negative Effects of Caffeine
Can cause anxiety
Stimulates urination
Reduces fine motor control movements
May increase blood pressure.
SPORTS TRAINING AND CAFFEINE
Caffeine used in sports training and working out has been known to increase training volume (overall work performed) and been shown to decrease fatigue and increase a more powerful output. Yeah!
A study was done with a double-blind controlled study — effects of caffeine on Endurance, Graded, and short-term. The results showed that having caffeine increased exercise the most. Exhaustion was delayed.
The testing was done on Running, Cycling, and Cross-country skiing.
Overall the average improvement was 3.2% to 4.9%.
High Sustained – high intensity exercises such as running, rowing, cycling, and swimming — caffeine helped improve with all of them.
Hydration was a key factor, too. Study shows that ergogenic (enhancing physical performance) doses of caffeine did not dehydrate. The rate of change in sweat rates with urination, or other losses didn’t change. Meaning you do not need to keep drinking fluids with caffeine.
Best to drink 1 hour before you are ready to work out. Also effective during exercise or just when finishing up to control fatigue.
To high of doses of caffeine may cause jitters + Heart rate goes up.
CAFFEINE VS COFFEE/ENERGY DRINKS
Coffee has about 2% caffeine and other compounds. On cup of coffee will have 40 – 180 mg of caffeine while the same amount of tea – et’s say 150 mL 24 – 50 mg. If you still drink soda – a whole other topic – this even has less and cocoa products have less than fruit. Sweet potatoes even have caffeine.
So the studies come in mixed regarding sports performance and caffeine. There was a study published in 2013 that shows a cup of coffee had the same effect on cyclists as a coffee supplement. Both of these sources worked better than decaf coffee and or a placebo.
Energy Drinks? Have you read the ingredients? Well, they say that energy drinks have vitamins, minerals and carbs + taurine is added. Taurine is a (Protein) amino acid that our body makes naturally. By adding this the energy drink producers say it helps with inflammation and antioxidant properties – also suppose to improve cognitive and physical performance – but little research on this stuff.
In February 2017 there was a review of 34 studies looking at energy drinks on performance in sports. The study showed improvement in muscle strength, jumping, endurance, and certain sports improved. Conclusion was the benefits of taurine in the sports drinks and not the caffeine. The study was ONLY done on young athletes – not a overall study.
CAFFEINE AND EPHEDRINE
Ephedrine is an active component of an herb – ‘ephedra’ which is suppose to be an appetite suppressant and fat burning. When caffeine and ephedrine are taken together they are suppose to be have more fat burning than without.
Ephedrine is used in Canada for a nasal decongestant —- and comes with a whole host of warnings, caution, and contradictions.
Probably best to stay away.
CAFFEINE SAFETY
Caffeine is not recommended fr sleep. (Dah!)
Make cause your bladder overreact.
May increase blood pressure.
May cause anxiety, rapid heart rate, insomnia, restlessness, tremors, nervousness and headache.
IN SUMMARY
Caffeine helps with your mind and can increase memory.
Caffeine keeps you alert – especially in times when you really need to be alert.
Caffeine can stimulate hair growth.
Caffeine may help with Parkinson’s Disease.
Caffeine may help ward off Alzeimer’s.
Caffeine drinker have a lower risk of suicide.
Caffeine may reduce risk of skin cancer.
Caffeine can help with asthma – just stay away from dairy.
Please reply with some of your favorite caffeine drinks. My favorite is Fortune Delight especially with some Electro Sport and Evergreen.
REFERENCES
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Caine, J.J. & Geracioti, T.D. (2016). Taurine, energy drinks, and neuroendocrine effects. Cleve Clin J Med. 83(12):895-904. doi: 10.3949/ccjm.83a15050. Link: http://www.mdedge.com/ccjm/article/120413/adolescent-medicine/taurine-energy-drinks-and-neuroendocrine-effects
Doherty, M. & Smith, P.M. (2004). Effects of caffeine ingestion on exercise testing: a meta-analysis. Int J Sport Nutr Exerc Metab. 14(6):626-46. Link: htpps://www.ncbi.nlm.nih.gov/pubmed/15657469/
Examine.com, Supplements, Caffeine. Accessed March 11, 2017. https://examine.com/supplements/caffeine/
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