Does caffeine improve exercise performance?

This article explains the benefits of caffeine for physical performance.

How does caffeine work?

Caffeine is rapidly absorbed into the bloodstream, reaching a peak after 90 to 100 minutes. Caffeine levels remain high for 3–4 hours, then begin to decline (6, 7)

Unlike most substances and supplements, caffeine can affect cells throughout the body, including muscle cells and the brain (6).

This is why the effects of caffeine on the body are so varied.

Here are some of them:

•     The nervous system: Caffeine activates areas of the brain and nervous system to improve concentration and energy, while reducing fatigue (6 , 8 )

•     Hormones : Epinephrine (adrenaline) is the hormone responsible for the "fight or flight" response, which can increase performance (3).

•     Fat burning: Caffeine may increase the body's ability to burn fat through lipolysis, or the breakdown of fat in fat cells (3).

•     Endorphins: β-endorphins may increase the sense of well-being that people often experience after a workout (9, 10).

•     The muscles : Caffeine may affect the motor cortex, which is a part of the brain that signals muscle activation (11)

•     Body temperature : Caffeine has been shown to increase thermogenesis, or heat production, which helps you burn more calories (12 ).

•     Glycogen : Caffeine can also spare muscle carbohydrate stores, mainly by increasing fat burning. This can improve endurance performance (13 ).

Caffeine is ultimately broken down in the liver (6).

    In summary: Caffeine can easily travel throughout the body. It affects your hormones, muscles, and brain.

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Caffeine and endurance performance

Caffeine is the ideal supplement for many athletes.

Running:
One study showed that 4.45 mg/kg (approximately 400 mg in total) of caffeine increased athletes' endurance.
They were able to cover 2 to 3.2 km more than the placebo group (14 ).

Cycling:
In a study of cyclists, caffeine was found to be superior to carbohydrates or water. It increased workload by 7.4%, compared with 5.2% in the carbohydrate group (15 ).

Another study combined caffeine and carbohydrates, which improved performance by 9% compared with water alone, and by 4.6% compared with carbohydrates alone (16 ).

Other research has tested coffee because of its naturally high caffeine content.
In a 1,500-meter race, regular coffee drinkers were 4.2 seconds faster than those who drank decaf. Another study found that coffee helped reduce the perception of effort, allowing athletes to work harder(17, 18 ).

    In summary:    Caffeine and coffee have been shown to produce a major improvement in endurance athletes' performance.

Caffeine and high-intensity exercise

The evidence for caffeine's effects on high-intensity exercise is mixed.

Caffeine has impressive beneficial effects for trained athletes, but seems to have fewer beneficial effects for beginners or untrained individuals.

Two studies involving recreationally active men who performed cycling sprints found no difference between the effects of caffeine and water ( (19 , 20 ).

However, for competitive athletes, a similar cycling sprint established a link between caffeine and a significant improvement in power (21).

Another study examined the effects of caffeine on trained and untrained swimmers. Once again, a positive improvement in the trained swimmers group was observed, but no benefit was seen in the untrained swimmers (22).

In team sports, caffeine supplements improved passing accuracy in rugby, 500-meter rowing performance, and sprint times in soccer(23, 24, 25).

    In summary: for high-intensity sports such as cycling or swimming, caffeine may benefit trained athletes but not untrained individuals.

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Caffeine and muscle power

A comparison of 27 studies found that caffeine may improve leg muscle power by up to 7%, but has no effect on small muscle groups (26).

Caffeine may also improve muscular endurance, including the number of repetitions performed at a given weight (26).

Overall, current research indicates that caffeine may provide the greatest benefits for power-based activities that use large muscle groups, repetitions, or circuits.

    In summary: For strength or power exercises, research on the effects of caffeine is mostly positive but still mixed.

Caffeine and fat loss

Caffeine is a common ingredient in weight-loss supplements.

Early research showed that taking caffeine before exercise increases the release of stored fat by 30% (1).

Another study showed that caffeine supplements significantly increased the release of stored fat before and at the end of a workout (29)

Caffeine may also increase the amount of fat you burn during exercise. It increases heat production and epinephrine, which helps burn additional calories and fat (3 ,12).

However, there is currently no evidence that caffeine improves long-term weight loss in people who exercise.

    In summary: caffeine may help release stored fat from fat cells, particularly before and at the end of a workout. It may also help you burn more calories.

How to take a caffeine supplement?

There are several things to keep in mind when taking a caffeine supplement.

If you consume coffee, energy drinks, soda, or dark chocolate, you may get less benefit from supplements. This is because your body has developed a tolerance to caffeine (30).

The dose is often based on body weight, set at approximately 3–6 mg per kg. This amounts to approximately 200–400 mg for most people, although some studies use up to 600–900 mg (31 ).

Start with a low dose of 150–200 mg to assess your tolerance.

If you want to use caffeine for your athletic performance, you should also save it for key events or races to maintain your sensitivity to its effects.

For optimal performance, take it approximately 60 minutes before a race or event. However, be sure to test this protocol beforehand if you are not accustomed to taking caffeine.

   

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Caffeine side effects:

At a reasonable dose, caffeine can provide many benefits with few side effects. However, it may not be suitable for some people.

Here are some common side effects of too much caffeine:

•     Increased heart rate.
•     Anxiety.
•     Dizziness.
•     Insomnia or disrupted sleep.
•     Irritability.
•     Tremors.
•     Stomach discomfort.

High doses of 600 mg have been shown to increase tremors and restlessness, especially in people who are not accustomed to caffeine.

People prone to anxiety may also want to avoid high doses (28).

Additionally, caffeine is not recommended for people taking certain medications, or for those with heart problems or high blood pressure (6).

Timing may also be important, as caffeine taken late at night or in the evening can disrupt sleep. Try to avoid consuming caffeine after 4 or 5 p.m.

Conclusion:

Caffeine is highly effective

Caffeine is one of the most effective exercise supplements available. It is also very inexpensive and relatively safe to use.

Studies have shown that caffeine may benefit endurance performance, high-intensity exercise, and strength sports. However, it seems that trained athletes benefit the most.

The recommended dose varies depending on body weight but is generally around 200–400 mg, taken 30 to 60 minutes before a workout.

Caffeine is a fairly safe supplement at recommended doses. It may cause minor side effects in some people and should not be used if you have a heart condition or high blood pressure.