Caffeine and endurance -
Caffeine in these conditions has been shown to enhance cognitive parameters of concentration and alertness. It has been shown that caffeine may also benefit endurance athletes both physically and cognitively.
However, the research is conflicting when extrapolating the benefits of caffeine to cognition and shorter bouts of high-intensity exercise. A discussion will follow examining the effects of caffeine and high-intensity exercise in trained and non-trained individuals, which may partially explain a difference in the literature as it pertains to short-term high-intensity exercise.
An extensive body of research has provided compelling evidence to support the theory that caffeine's primary ergogenic mode of action is on the CNS. However, caffeine may also be ergogenic in nature by enhancing lipolysis and decreasing reliance on glycogen utilization.
In , Ivy et al. Trained cyclists were subjected to two hours of isokinetic cycling and received three treatments on separate occasions: caffeine, glucose polymer, and placebo. Caffeine was consumed in an absolute dose of mg, mg one hour prior to cycling and the remainder in divided doses beginning 15 min prior to onset of exercise.
Results indicated a significant advantage in work produced following caffeine consumption. Specifically, work produced was 7. Midway into two hours of cycling, fat oxidation was significantly increased above that of the control and glucose trials. Fat oxidation was maintained during the last hour of exercise and it was suggested this substrate utilization was in part responsible for the increased work production.
Results of the Ivy et al. However, Ivy et al. Specifically, when subjects consumed caffeine, they began the exercise bout at a higher intensity, but perceived this effort to be no different than when they ingested the placebo and glucose conditions.
Furthermore, Ivy et al. In a study performed by Jackman et al. In total, subjects performed approximately min of high intensity work 2-min bouts of cycling interspersed with 6 min of rest and a final ride to voluntary exhaustion.
Results indicated an increase in plasma epinephrine for the caffeine treatment, which is consistent with other caffeine supplementation studies [ 8 , 29 , 46 , 51 , 52 ]. Even though epinephrine promotes glycogenolysis, the data from this study demonstrated an increase in both muscle lactate and plasma epinephrine without a subsequent affect on net muscle glycogenolysis following the first two bouts of controlled maximal cycling.
Epinephrine can up-regulate lipolysis in adipocytes as well as glycogenolysis in muscle and liver; therefore, a direct relationship between increases in the hormone and enhanced substrate catabolism is somewhat ambiguous.
Greer et al. Whereas adenosine can act to inhibit lipolysis in vivo [ 54 ], theophylline consumption at 4. Indeed, it is possible that both theophylline and caffeine act to regulate substrate metabolism via mechanisms other than those that are catecholamine-induced [ 53 ].
Hulston and Jeukendrup [ 55 ] published data that indicated caffeine at 5. Therefore, the results of some research studies lend substantiation to the premise that caffeine may act to increase performance by altering substrate utilization [ 16 , 18 ], while results of additional investigations serve to suggest other mechanisms of action [ 50 , 56 , 57 ].
Carbohydrate consumption during exercise can decrease the body's dependence on endogenous carbohydrate stores and lead to enhanced endurance performance [ 58 , 59 ].
Therefore, it is beneficial to determine an optimal method of enhancing rates of exogenous carbohydrate delivery and oxidation. Exogenous carbohydrate delivery is determined by various factors including, but not limited to, the rate of gastric emptying and intestinal absorption [ 58 ].
However, it has been suggested that during exercise intestinal absorption seems to have the greatest influence on the rate of exogenous carbohydrate oxidation [ 58 , 60 ]. In Sasaki et al. In addition, Jacobson et al. However, Yeo et al.
It was suggested by these authors [ 63 ] and others [ 64 ] that this was the result of enhanced intestinal glucose absorption. Finally, Hulston et al. However, it was also reported that caffeine consumption had no affect on exogenous carbohydrate oxidation [ 55 ].
In addition, Kovacs et al. In contrast, Desbrow and colleagues [ 65 ] found a low dose of caffeine 1. Strategies that may enhance exogenous carbohydrate absorption and oxidation during exercise are clearly defined in the literature [ 58 — 60 ].
The combined effect of caffeine and exogenous carbohydrate intake during endurance exercise is less understood. Therefore, future research should continue to investigate this potential ergogenic effect, as well as any corresponding physiological mechanisms.
Recently, the combination of caffeine and carbohydrate has been examined as a potential means to enhance recovery by increasing the rate of glycogen synthesis post exercise. In , Battram et al. It was postulated that the fractions respond differently to the recovery phase of exercise and thus glycogen resynthesis.
Following exercise and throughout the 5-hr recovery period subjects consumed in total g of exogenous carbohydrate. Muscle biopsies and blood samples revealed caffeine ingestion did not obstruct proglycogen or macroglycogen resynthesis following exhaustive, glycogen depleting exercise [ 66 ].
It is imperative to recognize that each person may respond differently to supplements and compounds containing caffeine.
An individual at rest, and even sedentary in nature, is likely to have a different response compared to a trained, conditioned athlete, or physically active person. According to the data presented by Battram et al.
In a more recent study, Pedersen et al. The data presented in these studies [ 66 , 67 ] indicate that caffeine is not detrimental to glycogen repletion, and in combination with exogenous carbohydrate may actually act to enhance synthesis in the recovery phase of exercise.
From a practical standpoint, however, it should be considered that most athletes or recreationally trained individuals would choose to supplement with caffeine prior to competition for the purpose of enhancing performance.
Moreover, clearance of caffeine in the bloodstream occurs between 3 and 6 hours, and may extend beyond that time point depending on the individual.
Therefore, caffeine consumption pre- and post-exercise would have to be precisely timed so as not to interrupt sleep patterns of the athlete, which in itself could negatively affect overall recovery. Various methods of caffeine supplementation have been explored and results have provided considerable insight into appropriate form and dosage of the compound.
One of the most acknowledged studies, published by Graham et al. Caffeine in capsule form significantly increased work capacity allowing them to run an additional km [ 26 ], as compared to the four other treatments.
It was also proposed by Graham and colleagues [ 26 ] that perhaps other indistinguishable compounds within coffee rendered caffeine less effective than when consumed in anhydrous form. This suggestion was supported by de Paulis et al. In turn, these derivatives may have the potential for altering the affects of caffeine as an adenosine antagonist, possibly reducing the drug's ability to diminish the inhibitory action of adenosine [ 68 ].
As such, McLellan and Bell [ 27 ] examined whether a morning cup of coffee just prior to anhydrous caffeine supplementation would have any negative impact on the compound's ergogenic effect. Subjects were physically active and considered to be moderate-to-high daily consumers of caffeine.
Subjects consumed one cup of coffee with a caffeine dosage that was approximately 1. The results indicated caffeine supplementation significantly increased exercise time to exhaustion regardless of whether caffeine in anhydrous form was consumed after a cup of regular or decaffeinated coffee [ 27 ].
While caffeine supplemented from a cup of coffee might be less effective than when consumed in anhydrous form, coffee consumption prior to anhydrous supplementation does not interfere with the ergogenic effect provided from low to moderate dosages. Wiles et al. This form and dose was used to mimic the real life habits of an athlete prior to competition.
Subjects performed a m treadmill time trial. Ten subjects with a VO 2max of In addition, six subjects also completed a third protocol to investigate the effect of caffeinated coffee on sustained high-intensity exercise.
Results indicated a 4. For the "final burst" simulation, all 10 subjects achieved significantly faster run speeds following ingestion of caffeinated coffee.
Finally, during the sustained high-intensity effort, eight of ten subjects had increased VO 2 values [ 69 ]. In a more recent publication, Demura et al. Subjects consumed either caffeinated or decaffeinated coffee 60 min prior to exercise.
The only significant finding was a decreased RPE for the caffeinated coffee as compared to the decaffeinated treatment [ 70 ]. Coffee contains multiple biologically active compounds; however, it is unknown if these compounds are of benefit to human performance [ 71 ]. However, it is apparent that consuming an anhydrous form of caffeine, as compared to coffee, prior to athletic competition would be more advantageous for enhancing sport performance.
Nevertheless, the form of supplementation is not the only factor to consider as appropriate dosage is also a necessary variable. Pasman and colleagues [ 28 ] examined the effect of varying quantities of caffeine on endurance performance.
Results were conclusive in that all three caffeine treatments significantly increased endurance performance as compared to placebo. Moreover, there was no statistical difference between caffeine trials. Navy SEAL training study published by Lieberman et al [ 40 ].
Results from that paper indicated no statistical advantage for consuming an absolute dose of mg, as opposed to mg. However, the mg dose did result in significant improvements in performance, as compared to mg, and mg was at no point statistically different or more advantageous for performance than placebo [ 40 ].
In response to why a low and moderate dose of caffeine significantly enhanced performance, as compared to a high dose, Graham and Spriet [ 8 ] suggested that, "On the basis of subjective reports of some subjects it would appear that at that high dose the caffeine may have stimulated the central nervous system to the point at which the usually positive ergogenic responses were overridden".
This is a very pertinent issue in that with all sports nutrition great individuality exists between athletes, such as level of training, habituation to caffeine, and mode of exercise.
Therefore, these variables should be considered when incorporating caffeine supplementation into an athlete's training program. Results were comparable in a separate Spriet et al. publication [ 18 ]. Once again, following caffeine supplementation times to exhaustion were significantly increased.
Results indicated subjects were able to cycle for 96 min during the caffeine trial, as compared to 75 min for placebo [ 18 ]. Recently McNaughton et al. This investigation is unique to the research because, while continuous, the protocol also included a number of hill simulations to best represent the maximal work undertaken by a cyclist during daily training.
The caffeine condition resulted in the cyclists riding significantly further during the hour-long time trial, as compared to placebo and control.
The use of caffeine in anhydrous form, as compared to a cup of caffeinated coffee, seems to be of greater benefit for the purpose of enhancing endurance performance. It is evident that caffeine supplementation provides an ergogenic response for sustained aerobic efforts in moderate-to-highly trained endurance athletes.
The research is more varied, however, when pertaining to bursts of high-intensity maximal efforts. Collomp et al. Compared to a placebo, caffeine did not result in any significant increase in performance for peak power or total work performed [ 46 ]. As previously stated, Crowe et al.
Finally, Lorino et al. Results were conclusive in that non-trained males did not significantly perform better for either the pro-agility run or s Wingate test [ 73 ]. In contrast, a study published by Woolf et al. It is exceedingly apparent that caffeine is not effective for non-trained individuals participating in high-intensity exercise.
This may be due to the high variability in performance that is typical for untrained subjects. Results, however, are strikingly different for highly-trained athletes consuming moderate doses of caffeine.
Swimmers participated in two maximal m freestyle swims; significant increases in swim velocity were only recorded for the trained swimmers.
Results indicated a significant improvement in swim times for those subjects who consumed caffeine, as compared to placebo. Moreover, time was measured at m splits, which resulted in significantly faster times for each of the three splits for the caffeine condition [ 74 ].
As suggested by Collomp et al. Participants in a study published by Woolf et al. A recent study published by Glaister et al. Subjects were defined as physically active trained men and performed 12 × 30 m sprints at 35 s intervals. Results indicated a significant improvement in sprint time for the first three sprints, with a consequential increase in fatigue for the caffeine condition [ 31 ].
The authors suggested that the increase in fatigue was due to the enhanced ergogenic response of the caffeine in the beginning stages of the protocol and, therefore, was not meant to be interpreted as a potential negative response to the supplement [ 31 ].
Bruce et al. Results of the study revealed an increase in performance for both time trial completion and average power output for caffeine, as compared to placebo mg glucose. Time trial completion improved by 1. Anderson and colleagues [ 75 ] tested these same doses of caffeine in competitively trained oarswomen, who also performed a 2,m row.
Team sport performance, such as soccer or field hockey, involves a period of prolonged duration with intermittent bouts of high-intensity playing time. As such, Stuart et al.
Subjects participated in circuits that were designed to simulate the actions of a rugby player, which included sprinting and ball passing, and each activity took an average seconds to complete.
In total, the circuits were designed to represent the time it takes to complete two halves of a game, with a 10 min rest period. An improvement in ball passing accuracy is applicable to a real-life setting as it is necessary to pass the ball both rapidly and accurately under high-pressure conditions [ 33 ].
This study [ 33 ] was the first to show an improvement in a team sport skill-related task as it relates to caffeine supplementation. Results of this study [ 33 ] also indicated that for the caffeine condition subjects were able to maintain sprint times at the end of the circuit, relative to the beginning of the protocol.
Schneiker et al. Ten male recreationally competitive team sport athletes took part in an intermittent-sprint test lasting approximately 80 minutes in duration. Specifically, total sprint work was 8. The training and conditioning of these athletes may result in specific physiologic adaptations which, in combination with caffeine supplementation, may lead to performance enhancement, or the variability in performance of untrained subjects may mask the effect of the caffeine.
In the area of caffeine supplementation, strength research is still emerging and results of published studies are varied. The protocol consisted of a leg press, chest press, and Wingate. The leg and chest press consisted of repetitions to failure i.
Results indicated a significant increase in performance for the chest press and peak power on the Wingate, but no statistically significant advantage was reported for the leg press, average power, minimum power, or percent decrement [ 30 ].
Beck et al. Resistance trained males consumed caffeine mg, equivalent to 2. Participants were also tested for peak and mean power by performing two Wingate tests separated by four minutes of rest pedaling against zero resistance. A low dose of 2.
Significant changes in performance enhancement were not found for lower body strength in either the 1RM or muscular endurance [ 35 ]. Results of the Beck et al. Findings from Astorino and colleagues [ 76 ] revealed no significant increase for those subjects supplemented with caffeine for either bench or leg press 1RM.
Astorino et al. The Beck et al. design included a 2. Indeed it is possible that the degree of intensity between the two protocols could in some way be a resulting factor in the outcome of the two studies.
Participants in this investigation [ 77 ] were considered non-habituated to caffeine and consumed much less than 50 mg per day. Research on the effects of caffeine in strength-power sports or activities, while varied in results and design, suggest that supplementation may help trained strength and power athletes.
Of particular interest, is the lack of significant finding for lower body strength as compared to upper body performance. Research investigations that have examined the role of caffeine supplementation in endurance, high-intensity, or strength-trained women is scant, especially in comparison to publications that have investigated these dynamics in men.
Motl et al. Moreover, there was no statistically significant difference between the 5 and 10 mg dose [ 78 ]. The lack of a dose-dependent effect is in line with previously published investigations [ 8 , 28 , 32 , 40 ].
In two different publications, Ahrens and colleagues [ 79 , 80 ] examined the effects of caffeine supplementation on aerobic exercise in women. In one study [ 79 ] recreationally active women not habituated to caffeine participated in moderately-paced 3.
From a research standpoint the increase in VO 2 0. Finally, no significant results were reported for caffeine and aerobic dance bench stepping [ 80 ]. Goldstein and colleagues [ 81 ] examined the effects of caffeine on strength and muscular endurance in resistance-trained females.
Similar to results reported by Beck et al. The research pertaining exclusively to women is somewhat limited and exceptionally varied. Publications range from examining caffeine and competitive oarswomen [ 75 ] to others that have investigated recreationally active individuals performing moderate-intensity aerobic exercise [ 79 , 80 ].
Taken together, these results indicate that a moderate dose of caffeine may be effective for increasing performance in both trained and moderately active females. Additional research is needed at all levels of sport to determine if caffeine is indeed effective for enhancing performance in women, either in a competitive or recreationally active setting.
It is standard procedure for a research protocol to account for the daily caffeine intake of all subjects included within a particular study.
The purpose of accounting for this type of dietary information is to determine if caffeine consumption a. has an effect on performance and b. if this outcome is different between a person who does or does not consume caffeine on a regular basis. Results demonstrated an enhancement in performance for both groups; however, the treatment effect lasted approximately three hours longer for those persons identified as nonusers [ 41 ].
Dodd et al. The only reported differences, such as ventilation and heart rate, were at rest for those persons not habituated to caffeine [ 82 ]. Van Soeren et al. Finally, it was suggested by Wiles et al. What may be important to consider is how caffeine affects users and nonusers individually.
Thirteen of 22 subjects in that investigation described feelings of greater energy, elevated heart rate, restlessness, and tremor. It should also be noted that these feelings were enhanced in participants who consumed little caffeine on a daily basis [ 76 ]. It would seem the important factor to consider is the individual habits of the athlete and how caffeine supplementation would affect their personal ability to perform.
It has been widely suggested that caffeine consumption induces an acute state of dehydration. However, consuming caffeine at rest and during exercise presents two entirely different scenarios. Specifically, studies examining the effects of caffeine-induced diuresis at rest can and should not be applied to athletic performance.
In a review publication on caffeine and fluid balance, it was suggested by Maughan and Griffin [ 85 ] that "hydration status of the individual at the time of caffeine ingestion may also affect the response, but this has not been controlled in many of the published studies".
Despite the unfounded, but accepted, notion that caffeine ingestion may negatively alter fluid balance during exercise, Falk and colleagues [ 86 ] found no differences in total water loss or sweat rate following consumption of a 7.
The authors did caution that exercise was carried out in a thermoneutral environment and additional research is warranted to determine effects in a more stressful environmental condition [ 86 ].
Wemple et al. In total, 8. Results indicated a significant increase in urine volume for caffeine at rest, but there was no significant difference in fluid balance for caffeine during exercise [ 87 ].
These results are noteworthy, because according to a review published by Armstrong [ 88 ], several research studies published between and reported outcome measures, such as loss of water and electrolytes, based on urine samples taken at rest and within hours of supplementation [ 88 ].
Kovacs and colleagues [ 56 ] published similar results in a study that examined time trial performance and caffeine consumption in various dosages added to a carbohydrate-electrolyte solution CES.
In total, subjects consumed each carbohydrate-electrolyte drink with the addition of mg, mg, and mg of caffeine. In regard to performance, subjects achieved significantly faster times following ingestion of both the CES mg and CES mg dosages, as compared to placebo and CES without addition of caffeine [ 56 ].
Finally, Kovacs et al. It should also be mentioned the authors reported wide-ranging post-exercise urinary caffeine concentrations within subjects, which could possibly be explained by inter-individual variation in caffeine liver metabolism [ 56 ].
Grandjean et al. An interesting study published by Fiala and colleagues [ 90 ] investigated rehydration with the use of caffeinated and caffeine-free Coca-Cola ®. In a double-blind crossover manner, and in a field setting with moderate heat conditions, subjects participated in three, twice daily, 2-hr practices.
Athletes consumed water during exercise, and on separate occasions, either of the Coca-Cola © treatments post-exercise. As a result, no statistical differences were found for measures such as heart rate, rectal temperatures, change in plasma volume, or sweat rate [ 90 ].
It should be noted, however, the authors also reported a negative change in urine color for the mornings of Day 1 and 3, which was a possible indication of an altered hydration status; although, it was not evident at any other time point during the experiment.
Therefore, Fiala et al. Roti et al. The study included 59 young, active males. The EHT consisted of walking on a treadmill at 1.
Millard-Stafford and colleagues [ 92 ] published results from a study that examined the effects of exercise in warm and humid conditions when consuming a caffeinated sports drink.
In conclusion, no significant differences in blood volume were present for any of the three treatments; therefore, caffeine did not adversely affect hydration and thus performance of long duration in highly trained endurance athletes [ 92 ]. In addition, heat dissipation was not negatively affected [ 93 ].
Therefore, while there may be an argument for caffeine-induced dieresis at rest, the literature does not indicate any significant negative effect of caffeine on sweat loss and thus fluid balance during exercise that would adversely affect performance.
Consequently, the International Olympic Committee mandates an allowable limit of 12 μg of caffeine per ml of urine [ 6 , 15 ]. Caffeine consumption and urinary concentration is dependent on factors such as gender and body weight [ 94 ].
Therefore, consuming cups of brewed coffee that contain approximately mg per cup would result in the maximum allowable urinary concentration [ 15 , 94 ]. In addition, the World Anti-Doping Agency does not deem caffeine to be a banned substance [ 96 ], but has instead included it as part of the monitoring program [ 97 ] which serves to establish patterns of misuse in athletic competition.
The scientific literature associated with caffeine supplementation is extensive. It is evident that caffeine is indeed ergogenic to sport performance but is specific to condition of the athlete as well as intensity, duration, and mode of exercise. Therefore, after reviewing the available literature, the following conclusions can be drawn:.
The majority of research has utilized a protocol where caffeine is ingested 60 min prior to performance to ensure optimal absorption; however, it has also been shown that caffeine can enhance performance when consumed min prior to exercise.
During periods of sleep deprivation, caffeine can act to enhance alertness and vigilance, which has been shown to be an effective aid for special operations military personnel, as well as athletes during times of exhaustive exercise that requires sustained focus.
Caffeine is an effective ergogenic aid for sustained maximal endurance activity, and has also been shown to be very effective for enhancing time trial performance. Recently, it has been demonstrated that caffeine can enhance, not inhibit, glycogen resynthesis during the recovery phase of exercise.
Caffeine is beneficial for high-intensity exercise of prolonged duration including team sports such as soccer, field hockey, rowing, etc. The literature is inconsistent when applied to strength and power activities or sports.
It is not clear whether the discrepancies in results are due to differences in training protocols, training or fitness level of the subjects, etc. Nonetheless, more studies are needed to establish the effects of caffeine vis a vis strength-power sports.
Research pertaining exclusively to women is limited; however, recent studies have shown a benefit for conditioned strength-power female athletes and a moderate increase in performance for recreationally active women.
The scientific literature does not support caffeine-induced dieresis during exercise. In fact, several studies have failed to show any change in sweat rate, total water loss, or negative change in fluid balance that would adversely affect performance, even under conditions of heat stress.
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Crowe MJ, Leicht AS, Spinks WL: Physiological and cognitive responses to caffeine during repeated, high-intensity exercise. A review of studies showed that consuming 1. For high intensity sports like cycling or swimming, caffeine may benefit trained athletes more than untrained individuals. Although several studies have found a positive effect, the evidence is inconclusive 23 , 24 , In one study, 12 participants performed bench presses after consuming 1.
After consuming caffeine, participants demonstrated significantly increased force and power output compared with a placebo In another study, 12 people who regularly consumed caffeine consumed either a placebo or 1.
Compared with a placebo, consuming caffeine increased mean power output and mean bar velocity when performing 5 sets of a bench press throw However, in one small but well-designed study, ingestion of caffeine prior to a workout did not significantly affect muscle strength, as measured by handgrip strength, among CrossFit athletes Another study looked at whether consuming a high dose of caffeine improves muscle strength in male athletes who regularly drank coffee.
Taking a high dose of caffeine did not significantly affect their maximum bench press strength compared with a placebo Overall, studies indicate that caffeine may provide benefits for power-based activities, but more research is needed to confirm this.
Caffeine may help improve performance in strength or power-based exercises, but study results are mixed. Caffeine is a common ingredient in weight loss supplements. Caffeine also modestly increases your daily calorie expenditure One review of studies showed that consuming 1.
However, no evidence suggests that caffeine consumption promotes significant weight loss. Caffeine can help release stored fat from fat cells, especially before and at the end of a workout. It can also help you burn more calories. If you regularly consume coffee, energy drinks, caffeinated soda, or dark chocolate , you may experience fewer benefits from caffeine supplements.
This is because your body has developed a tolerance to caffeine Research suggests both caffeine anhydrous supplements and regular coffee provide benefits for exercise performance When supplementing with caffeine, the dose is often based on body weight, set at around 1.
This is about — mg for most people, although some studies use up to — mg 1. Start at a low dose — around — mg — to assess your tolerance.
Then increase the dose to or even mg to maintain a performance benefit. Very high doses — 4. If you wish to use caffeine for athletic performance, you should also save it for key events or races to maintain sensitivity to its effects.
For optimal performance, take it about 60 minutes before a race or event. That said, the optimal timing may depend on the form of supplementation.
For example, caffeinated chewing gums may be taken closer to the start of a race or event. Consuming — mg of caffeine 60 minutes before a race or event can help maximize performance benefits. At a sensible dose, caffeine can provide many benefits with few side effects.
However, it may be unsuitable for some people. Here are some common side effects of too much caffeine :. High doses of mg — the amount in about 6 cups of coffee — have been shown to increase tremors and restlessness, especially for people who are not used to caffeine.
People who are prone to anxiety may also want to avoid high doses Those with heart disease, high blood pressure, gastroesophageal reflux disease GERD , and several other conditions, as well as people who are pregnant, should use caution when consuming caffeine and consult their doctor to determine whether caffeine is safe for them.
Timing may also matter, as late-night or evening caffeine can disrupt sleep. Try to avoid caffeine intake after 4 or 5 p. Finally, you could become ill, or even die, if you overdose on extremely high amounts of caffeine. Do not confuse milligrams with grams when using caffeine supplements.
Caffeine is a fairly safe supplement at the recommended doses. It may cause minor side effects in some people and should be used with caution in individuals with heart disease, high blood pressure, GERD, and several other conditions.
Caffeine is one of the most effective exercise supplements available. Studies have shown that caffeine can benefit endurance performance, high intensity exercise, and power sports.
However, it seems to benefit trained athletes the most. Both caffeine anhydrous supplements and regular coffee provide performance benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. Find out about the health risks of caffeine anhydrous, the powdered caffeine in supplements and energy drinks, and those of caffeine in general. Caffeine can have impressive health benefits, but high doses can also lead to unpleasant side effects.
Here are 9 side effects of too much caffeine. Caffeine can kick start your senses within 15 minutes. See exactly what caffeine does to your body with this interactive graphic.
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The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape?
Here are the pros and cons health experts say you should consider.
Caffeine is naturally anf chemical compound that functions Turbocharge business growth the body mainly as a mild endurnce system Caffeind. Caffeine and endurance has been emdurance to enhance performance in sprints, in all-out efforts lasting minutes, and in longer performance tests. It appears caffeine enhances performance in shorter events through four interrelated neuromuscular effects:. It increases the concentration of hormone-like substances in the brain called ß-endorphins during exercise. The endorphins affect mood state, reduce perception of pain, and create a sense of well-being. Caffeine is Caffeine and endurance endurajce supplement for athletes across many sporting disciplines, Sustainable Fishing Practices to its proven ajd legal dndurance effects the World Anti-Doping Caffeine and endurance approved its Cafffeine in sport in It especially lends itself to enhancing endurance performance but are athletes using it effectively? For many people, a caffeinated drink is the only way to get the day started on the right footing. Image credit: Maria Orlova via Pexels copyright free. That said, caffeine does have its pitfalls.
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