Coffee is quite a popular beverage in the world prepared by roasting the coffee beans. It is dark in colour, acidic in nature and is slightly bitter in taste and has a stimulating effect on humans due to its caffeine content.
Caffeine Metabolism
Caffeine is one of the most studied drug. It’s effective, cheaper, readily available, and safer to use supplement. Caffeine has a performance enhancing ability hence is used as a pre-workout by many athletes.
Caffeine on consumption enters the human bloodstream through epithelial tissues of the mouth lining, throat, oesophagus and stomach and takes roughly 90-100 minutes to get absorbed into the bloodstream.
On catabolism, caffeine breaks down into three smaller molecules- Theobromine, Theophylline and Para xanthine. While most of the breakdown happens in the liver, some free caffeine present in the bloodstream can travel to the brain. As caffeine molecules are very similar to the shape of neurotransmitter adenosine molecules, it can easily bind to adenosine receptor sites thereby obstructing adenosine molecules from binding and doing their job.
Adenosine plays an import role in the sleep-wake cycle when it attaches to the receptors, it sends signals to the brain to rest or sleep.
Performance-enhancing benefits
It has been proven through various case studies that consuming coffee before training has been beneficial. It can significantly improve the performance by boosting brain capacity.
1. Brain and nervous system:-
When the caffeine molecules bind to adenosine receptors they conceal tiredness, this process interferes with the system thereby increasing the level of adenosine in the bloodstream due to which adrenal gland releases adrenaline -a fight or flight hormone that makes an individual feel more energised and active.
2. Fat metabolism:-
Caffeine helps release fats stored in the adipocytes. These fats get broken into fatty acid which is utilised by the body as an energy source during the training session. The stored glycogen can be used later on thereby increasing the endurance of an athlete. An individual can thus perform for longer periods of time before fatigue sets in.
3. Hormones
Another neurotransmitter called dopamine (the feel-good hormone) becomes plentiful when caffeine blocks adenosine. Increased Endorphins level gives the feeling of wellness and happiness after the exercise.
4.Muscle strength
On the breakdown, caffeine produces 3 molecules out of which theobromine increases the amount of oxygen and nutrients in the bloodstream that can be used directly by the brain and muscles. It also opens the blood vessels for greater blood flow these both activities enhances the muscle strength and movement.
5.Burning calories
Caffeine raises the body temperature a process known as thermogenesis during the workouts this induces more burning of calories due to body heat.
Consumption
On average, a person can have 4 cups of coffee a day considering a cup of coffee contains approximately 100-150mg of caffeine content. An athlete can take around 330mg of caffeine , 60 minutes before the training session to improve the performance.
Side effects and drawbacks
People suffering from heart problems, anxiety, high blood pressure and are on a certain medication should avoid taking too much caffeine.
High dose of caffeine, 600mg or above can lead to problems like increased heartbeats, dizziness, sleep disruptions, irritability, tremors. over dose can also result in death in extreme condition.
Suggestion:- try to avoid coffee intake after 4-5 pm evening or night as it may disrupt the natural sleep pattern.
Case Studies
Research-based on caffeine and strength training found that it benefits power-based activities that use larger muscle groups, repetitions or circuits. For high-intensity sports like cycling or swimming, caffeine may assist trained athletes but not untrained individuals.
My take on caffeine – Personally I like to sip dark coffee an hour before my scheduled workout session and found it helpful with metabolism. I also experienced increased muscle strength and reduced muscle exhaustion after using it as a pre workout.
What are your experiences with coffee? Have you ever used caffeine supplements or coffee as a pre-workout? Please leave your thoughts below. I’d love to hear from you.
References:-
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