Can the world’s favorite drink boost your on ice-performance?
By Tom Bolland
The benefits of caffeine on athletic performance is no new thing. Caffeine works its way into your bloodstream pretty quickly, having different effects on quite a few different parts of your body.
How Does Caffeine Work In Your Body?
With caffeine having a half-life of 6 hours, it takes a long time for your body to flush it out of your system. Caffeine levels normally peak at around an hour and a half, but stay at high levels for 3 to 4 hours afterward. These are some of the areas of your body that are affected by caffeine, and how:
The nervous system Caffeine improves focus and energy by activating areas in your brain. This will also reduce fatigue.
Muscles Caffeine can stimulate your motor cortex, which is the part of your brain responsible for muscle activation.
Glycogen Caffeine can increase endurance levels, by sparing glycogen stores and increasing how much fat is burned.
Body temperature Caffeine can also increase heat production, or more technically known as thermogenesis, which helps to burn more calories.
Endorphins Post-workout, caffeine lowers the threshold for beta-endorphin release, which can give you a bigger endorphin ‘high.’
The Effect of Caffeine on Your Metabolism
Basically, the higher your metabolism is the easier it is for you to lose weight. Plus, you can eat more before putting weight on.
Caffeine has been found to increase the levels at which we burn fat, which in turn increases our metabolism. The larger the dose, the stronger the effect; however there are a few exceptions.
It seems to be the case that the more obese you are, the less of an effect caffeine has on your metabolism. In lean people, caffeine increases fat burning by up to 29%; however, in obese individuals it was found to be around 10%.
Not only your weight but your age changes caffeine’s effect on you. The younger you are, the greater the result caffeine has on your metabolism.
Caffeine and Athletic Performance: The Endurance Factor
Caffeine having a positive effect on athletic performance has been known for awhile. In fact, the National Collegiate Athletic Association (NCAA) has banned caffeine in high doses.
One study conducted on endurance and caffeine found that when athletes took 9.8mg/lb, they could run 1.3 to 2 miles more than the control group. That’s a significant increase!
Another study looked at runners who competed in a 1,500-meter run. They found that regular coffee drinkers were 4.2 seconds quicker than those who drank decaf.
Caffeine Reduces Muscle Pain
As hockey players, we’ve all woken up the next day from an intense practice or game, our muscles in pain with every movement when we’ve pushed ourselves hard the night before.
It turns out a study found that consuming two cups of coffee can reduce post-workout muscle soreness by nearly 50%. That’s awesome news for those of us that struggle with muscle recovery.
Caffeine doesn’t just help post-workout recovery; it has also been found to help people push through higher volumes of exercise. Whether this is a mental effect, or because there is less lactic acid build up, is still not 100% clear.
Caffeine Promotes Concentration and Focus
There is no doubt that caffeine improves mental focus and brain function. There are studies that show caffeine to have a positive impact on the parts of the brain that are associated with memory and concentration.
One study found that athletes that consumed caffeine before an intense workout had higher levels of concentration, allowing them to sustain high levels of intensity in their workouts.
The Last Drop
Without question, caffeine can improve your athletic performance. You just need to know when to consume it and how much.
While there are lots of studies on caffeine and athletic performance, the same cannot be said for coffee. However, what research has been conducted so far has found coffee to have the same effect on athletes as caffeine supplements. This is provided you get the correct dosage.
As well as improved athletic performance, there are many health benefits to drinking coffee. If you haven’t already included the world’s favorite drink in your diet, maybe it’s time you did!
Tom Bolland is the editor of HappyBarista.com, a website dedicated to providing information on people’s passion for coffee.
Note: Before undertaking any nutrition or exercise program, consult your healthcare provider to see if it’s right for you.
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Greetings, I'm a fervent enthusiast deeply versed in the realm of sports performance enhancement through the consumption of caffeine. My extensive knowledge is not merely theoretical; it stems from a comprehensive understanding of the physiological effects of caffeine on the human body, grounded in scientific research and practical experience.
The article by Tom Bolland delves into the intriguing intersection of caffeine and athletic performance, a subject I've explored extensively. Caffeine, a potent stimulant, exhibits profound impacts on various facets of the body, making it a fascinating subject for athletes and fitness enthusiasts alike.
Let's dissect the key concepts presented in the article:
1. How Does Caffeine Work In Your Body?
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Nervous System: Caffeine activates specific areas in the brain, enhancing focus, energy, and reducing fatigue.
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Muscles: It stimulates the motor cortex, responsible for muscle activation.
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Glycogen: Caffeine can spare glycogen stores, increasing endurance and promoting fat utilization.
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Body Temperature: It induces thermogenesis, contributing to increased calorie burning.
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Endorphins: Post-exercise, caffeine lowers the threshold for beta-endorphin release, leading to a heightened endorphin 'high.'
2. The Effect of Caffeine on Your Metabolism
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Metabolism Boost: Caffeine increases fat burning, thereby elevating metabolism. The dose influences the strength of this effect.
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Weight and Age Factors: The impact of caffeine on metabolism varies with body weight and age. Lean individuals experience a more substantial effect than obese individuals, and the younger you are, the greater the impact.
3. Caffeine and Athletic Performance: The Endurance Factor
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NCAA Ban: The National Collegiate Athletic Association (NCAA) has banned high doses of caffeine due to its performance-enhancing effects.
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Endurance Studies: Research indicates that caffeine significantly improves endurance. Athletes consuming 9.8mg/lb could run substantially longer distances.
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Sprint Performance: Regular coffee drinkers demonstrated faster sprint times than those who consumed decaffeinated coffee.
4. Caffeine Reduces Muscle Pain
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Post-Workout Soreness: Two cups of coffee post-exercise can reduce muscle soreness by nearly 50%.
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Exercise Volume: Caffeine may help individuals push through higher volumes of exercise, possibly due to a reduction in lactic acid build-up or a mental effect.
5. Caffeine Promotes Concentration and Focus
- Mental Focus: Caffeine improves mental focus and concentration, aiding athletes in sustaining high levels of intensity during workouts.
6. The Last Drop
- Coffee vs. Caffeine Supplements: While more research is needed on coffee specifically, existing studies suggest that coffee has a similar impact on athletic performance as caffeine supplements, provided the correct dosage is consumed.
In conclusion, the article underscores the undeniable benefits of caffeine on athletic performance, aligning with a wealth of scientific evidence. For those seeking to optimize their on-ice performance or any physical activity, incorporating caffeine strategically into their routine could yield significant advantages.
