Caffeine and Exercise
What is caffeine? It’s an alkaloid found in cacao beans, cola nuts and other plants and is used in beverages such as coffee, tea and colas and foods such as chocolates. Caffeine is also found in numerous medications.
It stimulates central nervous system activating the adrenal glands to release adrenaline, resulting in an increase in heart beat, the release of glucose in the blood stream and an increase in dopamine levels which allows the individual to feel energetic and good.
Is it good or bad? No evidence to date proves that caffeine causes heart arrhythmia, hypertension, stomach ulcers or cancers. Some individuals, however, do experience withdrawal symptoms, such as headaches and fatigue, when they discontinue caffeine.
Caffeine increases the production of stomach acid which can be detrimental for stomach ulcers and cause acid reflux. It is a mild diuretic, causing insomnia, poor sleep and anxiety. This can affect the body’s ability to rest, thus resulting in fatigue. Caffeine is found to effect calcium absorption which means problems for post-menopausal women at risk of osteoporosis. Studies in America have also found caffeine to be anti-nutritient affecting the body’s ability to absorb minerals such as iron, magnesium, zinc, potassium and vitamins B.
How does it affect exercise? Evidence shows that both exercise and sports performance is enhanced by ingesting caffeine. It is believed to increase endurance but have no affect on maximal muscle force and short term high intensity exercise.
Caffeine is said to mobilise fat stores, encouraging working muscles to use fat as energy. It also has side effects on performance as caffeine is a mild diuretic causing dehydration, abdominal cramping and diarrhoea .The international Olympic committee consider urinary levels of caffeine exceeding 12 micrograms/ml as requiring a definite ban. This is equal to approximately 8 cups of coffee within half an hour.
Although caffeine has benefits in sports performance there are also many risks and problems tend to develop with high consumption. It is therefore important to remember that like with most things in life moderation is the key. -Gerhard