As a fitness enthusiast, I have always started my day with a proper breakfast, high in protein and carbohydrates. And I always include a cup of black coffee to get a kick out of caffeine, to get my metabolism going! But I have always wondered about the effects of caffeine in sport and also how caffeine products affect our health, which is why I included both these sections.
What are the Effects of Caffeine on the Body
Caffeine affects the central nervous system, raising the heart rate and transporting an increased amount of oxygen to the brain. This makes you feel more awake and alert, and the effects last for about an hour or so, depending on how tolerant your body is to it. Caffeine is also classed as a drug, albeit perfectly legal – thank our lucky stars! And if it was illegal, I think the worldwide legal system would collapse!
It acts as ‘mind’ fuel and as an ergogenic aid (a product or physical aid to give better performance) and is used in many different sports, especially during training workouts to help endurance, enhance concentration and increase stamina. With the increase in concentration, comes a reduction in fatigue in athletes but studies have shown that it has no benefit to sprinters and swimmers looking for that ‘burst’ of energy.
Caffeine Intake V’s Dehydration
Although caffeine is a relatively inexpensive nutritional supplement available not just in our coffee, but also in tablets and in concentrated drinks like Redbull, it also has a diuretic effect. So is it actually any benefit to an athlete looking to increase performance during hours of running, or is it going to dehydrate you on a long run? What about adding to daily fluid intake? Does coffee or cola and any other product containing caffeine add to the total or have the reverse effect, dehydration?
It does have a diuretic effect depending on the amount of caffeine you ingest, but a sensible dose will count towards your daily fluid requirements. So if you are worried that by drinking coffee throughout the day, you may need additional water to replace its dehydrating effect, there is no real need to be concerned if you drink in moderation.
Caffeine and Weight Training
Many weight training enthusiasts, including myself regularly have a coffee about an hour before a workout. Not to increase strength, but because caffeine is an ergogenic aid it reduces the effects of fatigue, allowing one to perform and exercise more intensely in the circuit and weights room encouraging increased muscle stimulation.
Caffeine and Heart Disease
While researching this article, I found this study on caffeine and heart disease.
According to a Dr. Philipp A. Kaufmann, MD, a professor of nuclear medicine and cardiology at the university hospital Zurich in Switzerland, caffeine has links to heart disease when consumed by people with a family history of the condition. Recent studies have indicated that caffeine has been proven to decrease blood flow to the heart by a staggering 39%!
Source for Heart Disease article
