Caffeine is the most commonly used psychoactive (affects the brain) drug worldwide. As well as improving energy level, it can improve vigilance, mood, memory, reaction times and cognitive function.
Scientific evidence has shown it’s one of the most effective, legal performance enhancers: Use it before a workout or competition to improve sprint performance, power output, concentration levels, endurance in aerobic activity, muscular strength and also enhance fatigue resistance.
That’s why it’s used in most pre-workout drinks and supplements, which usually contain 250-400mg caffeine (approx 2.5 cups of coffee). Athletes may benefit more by cutting out caffeine 4-6 days before an event to optimise the ergogenic effect. Doherty & Smith (2005) found physical performance improved by 11-12% with caffeine consumption. (Peak plasma concentration is 40-60mins so have your caffeine half an hour before exercise!).
Also can be used as a fat burner as it boosts metabolic rate.
The mechanism of action of this is that it releases fatty acids from fat tissue to be used as an energy source, sparing carbohydrate reserves – which is good for endurance athletes. It improves brain function by blocking adenosine receptors which increases neurotransmitter release – increasing epinephrine (adrenaline) which is the fight or flight hormone. So you’re ready for action!
Also a dose-response inverse relationship has been found between drinking coffee regularly and lower rates of heart and respiratory diseases, stroke & Type 2 diabetes, from meta-analysis studies. Coffee contains antioxidants, B Vitamins and Magnesium – all important nutrients for healthy body function.
On the other hand too much caffeine can increase anxiety, increase blood pressure and negatively impact quality of sleep so you’re best to limit it to morning and/or pre-workout. And if you feel like you’ve built up a tolerance to caffeine then try to cut it out for a week to be able to feel the stimulant effect from it again.
