Her Active Life

Click here for the Lead Stories

Caffeine Perks Up Your Physical Performance

Posted April 8, 2008 at 04:00 PM by Kathleen Blanchard

Section: Her Fitness, Her Nutrition, Healthy Eating, Workout Fuel, Her News

Caffeine boosts physical performance even if you are dehydrated and overheated, according to a new study. 

Endurance-trained cyclists engaged in 120 minutes of rigorous pedaling in a hot, dry environment in order to test the effect of caffeine ingestion on fatigue. The cyclists were given either no fluid, water to replace 97% fluid loss, the same amount of a carbohydrate/electrolyte solution, or both in addition to caffeine.

Prior to, during, and after exercise, the cyclists underwent performance measurements of maximal cycling power, quadriceps contractility, and voluntary muscle contraction.

The group that received no fluids plus caffeine performed as well as the group who ingested the solution containing carbohydrates and electrolytes.  The group without caffeine underperformed by 3% in maximal cycling power.

The study is interesting because caffeine has long been considered a beneficial herb.  It has been speculated that caffeine produces dehydration, leading to the belief that it might cause poor athletic performance in a hot environment. This study defines the effect of caffeine for performance enhancement - even in hot, dry conditions.

According to Food and Nutrition

“To enhance performance, consume a cup of coffee or the equivalent amount of caffeine from a supplement or other food source (about 85 milligrams) an hour before endurance exercise. Larger amounts of caffeine are likely to be counterproductive.”

“Caffeine is available from food and beverage sources, but can also be found in pill form or even in a chewing gum in your local pharmacy. Check dosage information on the label to avoid taking too much.”

Even a small amount can help increase endurance.  Try one cup of your favorite coffee or tea, and remember to speak with your physician before taking supplements.  Avoid caffeine altogether if you are sensitive to the stimulating effects.

Source:  Medicine & Science in Sports & Exercise. 40(4):744-751, April 2008

2 comments, add yours | Permalink | Share this article

Tags: blanchard caffeine, cardio, cycling, endurance, fitness, health, improve performance, performance enhancement

Like what you see? Subscribe to our feed!

2 Responses to “Caffeine Perks Up Your Physical Performance” (Leave a reply)