Researchers have found that men and women may be able to improve athletic performance by drinking caffeine, especially in coffee.
The study involved 38 people, half of them women, and investigated how drinking coffee before a 5-mile bike ride affected performance.
Participants were told not to consume caffeine, alcohol, and to perform vigorous activity for 12 hours before drinking a coffee providing 3 milligrams of caffeine for every pound they weighed; some were given water containing coffee flavorings (placebo); the others were given nothing.
They found that coffee significantly improved performance for both genders. The results show not only that men and women react similarly to caffeine, but also that coffee is a practical way to get caffeine before exercising to improve performance.
"Caffeine is a well-established ergogenic aid [boosting physical performance] and there has recently been debate whether the same ergogenic benefits observed from ingesting caffeine can be obtained from consuming caffeine in the form of coffee," he told Healthline lead author of the study Dr. Neil Clarke, Associate Professor at the School of Life Sciences, Coventry University, UK.
Taking caffeine - or drinking strong coffee - half an hour before aerobic exercise can increase fat burning, according to a new study published in the Journal of the International Society of Sports Nutrition.
Previous studies have shown that caffeine powder or pills can improve athletic performance, new research shows that taking the caffeine dose from drinking coffee also offers significant benefits.
Keep in mind that: Caffeine tolerance is very individual, so side effects are not excluded, such as anxiety, irritability, rapid pulse, stomach discomfort, tremors, insomnia, etc. In very rare cases, excessive caffeine intake (over 1,000 mg) accompanied by excessive exercise can lead to rhabdomyolysis, a condition that disrupts body muscles and can lead to kidney failure. Pregnant women should avoid it or not consume it without the approval of doctors in case of physical exercise.
To avoid side effects, it is best to limit your caffeine intake to no more than 400 mg per day, or about 3-4 cups of coffee.
The secret is: Listen to your body!
Sources: Healthline, WebMD
