Caffeine for Performance
- Dr. Gregory Lowe PT, DPT, cert. MDT, CSCS
- 7 hours ago
- 3 min read
This week, we’re continuing a short series discussing performance-enhancing substances. In case you missed last week’s newsletter about creatine supplements, we’ve posted it to our blog here!
Another popular performance-enhancing substance includes caffeine.
And as always, we just want to acknowledge that we are not registered dieticians or nutritionists and this by no means acts as a supplement for personalized medical advice!
Now let’s discuss caffeine:
Did you know, your morning cup of coffee is not only helping you wake up, but actually improving your athletic performance as well!?
Runners, that includes you– caffeine can actually improve endurance!
Caffeine is one of the most popular drugs worldwide and it is widely used as a stimulant for enhanced athletic performance.
It’s extensively available and found in various food/drink items including coffee, tea, pop, and chocolate, to name a few.
So how does it work??
Caffeine stimulates the body’s central nervous system by acting on adenosine receptors (critical for energy, focus, and alertness) in the brain.
Research indicates that the following benefits may occur as a result of caffeine consumption (which ultimately improve athletic performance):
Increased mental alertness and concentration
Elevated mood
Delayed onset of fatigue and decreased overall fatigue (helps with endurance!)
Faster reaction times (beneficial for many types of athletes!)
Enhanced release of stress hormones like adrenaline (which you need during races and competitions!)
Increased fat oxidation (improving the body’s ability to break down stored fat into free fatty acids to be used for energy)-- this process is critical for long-distance running!
Lowered perceived effort while exercising (allows athletes to perform at higher intensity with lower perceived effort)
Caffeine is a well-researched performance enhancer that can help athletes endure longer, push harder, and feel less-fatigued while doing it!
However, be sure to work with your doctor and/or a registered dietician to learn what dosage and timing (if any) is most appropriate for you!
Besides its extreme addictiveness, potential risks/side effects of consuming caffeine include anxiety, GI distress, restlessness, insomnia, tremors, and heart arrhythmias. So just be careful, and make sure you talk to your medical provider and experiment with determining your best personalized approach.
Similar to the importance of individualized training, taking any performance-enhancing substances should be individualized as well.
Personally, I enjoy a couple cups of coffee before my morning run and have no problem with that; however, I do notice GI issues when consuming caffeine via energy gels during races/workouts or fizzy drinks before exercise.
So just test it out to see what works for you!
And if you're looking for other ways to improve performance, or if you have a nagging pain or injury getting in the way of it, WE CAN HELP!
It's our mission at AWAKEN to provide the highest level of care through our process of determining the ROOT CAUSE of your issue, then establishing an individualized plan to help you prevent recurrence and come back stronger than before!
We offer several specialized services including:
All of our services include one-on-one individualized care with a doctor of physical therapy.
Reach out via the link below today to request a FREE phone consultation and learn about how our services can help you AWAKEN YOUR POTENTIAL!!!
References:
Baechle TR, Earle RW. Essentials of Strength Training and Conditioning. 3rd ed. Human Kinetics; 2008.
W Larry Kenney, Wilmore JH, Costill DL. Physiology of Sport and Exercise. 6th ed. Champaign, Il [U.A.] Human Kinetics; 2012.
Written by: Mackenzie Lowe and Dr. Gregory Lowe PT, DPT
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