Caffeine for Endurance?? Definitely...

Posted July 3rd, 2007 by Brian Zehetner

I've noticed some posts regarding caffeine lately, and with just finishing up a caffeine article for a running publication, I thought I'd provide some insight into caffeine's ergogenic benefits...

Caffeine really does benefit endurance performance, and there are many studies that provide the proof. Caffeine increases serum fatty acid concentrations, so the old mechanism of action revolved around increased fatty acid oxidation, thereby sparing muscle glycogen for when you needed it (toward the latter stages of competition). Unfortunately, recent research does not support this theory. Increased serum concentrations simply didn't translate into increased "fat burning." We now think that the primary mechanism stems from its effect on serotonin and other brain chemicals, in addition to a direct effect on muscle tissue via increased calcium release. Studies have shown that ratings of perceived exertion (RPE) drop when folks take caffeine, meaning they think their workout is easier than it actually is. This would obviously be advantageous to athletes, especially cyclists, runners and swimmers.

There are several review articles on Pubmed that provide some insight into caffeine's extensive effects on a number of different body systems.We really don't have the whole picture yet, but if you want to improve your endurance performance, you'd be hard-pressed to find a better ergogenic option.

Don't forget, more and more research is looking into caffeine's effects on strength and power sports, as well as other anaerobic events. The results are looking positive here as well...again, mechanism of action is being studied diligently. There are also numerous studies looking at caffeine's health benefits, including the likelihood of preventing Type II diabetes.

Keep an eye out for these new areas of emerging research!!

'Til tomorrow,

Brian Zehetner MS,RD,CSCS

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Useful article!

On July 3rd, 2007 Ravinous says:

... I'm really interested in what you said about caffeine & how it relates to type 2 diabetes. But in relation to what you mentioned earlier in the article, am I to understand that the caffeine actually bonds with EFA's (or is it just fatty acids in general), but there's research suggests othereise? Would you suggest caffeine to bodybuilders who are trying to cut for competition?

i would suggest caffeine.

On July 3rd, 2007 will_i_am says:

Caffeine the drug does in fact speed up your body's heart rate I believe, therefore more "energy" or faster metabolism, so if you are about to do cardio, it helps burn more fat. This is probably a more "indirect" relationship than a "direct" one. Meaning caffeine speeds up metabolism, which speeds up energy usage, which speeds up.... which does this... which then increases fat oxidation (which is fat loss).

None the less, even if you drink decaf, when you're trying to cut, you get 'hungry' a lot, and you also get carb cravings for sugars and sweets and you simply NEED to and HAVE to control them. This helps by drinking water, and calorie free drinks. Coffee, is a calorie free drink. So i tea which has caffeeine, so is decaf tea & coffee which are for those who are against caffeine, or those 'normal' caffeine users who are "taking a break" for their bodies.

~WiLL~
"Chest up, shoulders back. Head in line with your body."

You know why I asked...

On July 4th, 2007 Ravinous says:

... I begin a 4 day a week cardio regime up until the competition (3 weeks). Caf or de-caf? I really don't use coffee.

Caffeine for bodybuilders

On July 5th, 2007 Brian Zehetner says:

Hey Ravinous (I love calling people by their blog names)...

You can take or leave caffeine, but if you don't drink coffee, there isn't any reason to start per se, at least not in terms of your goals.
Caffeine doesn't bond to fatty acids of any kind, it simply stimulates the sympathetic nervous system (at the very least), causing a cascade of hormonal events. The hormone fluctuations lead to increases in serum free fatty acids (among numerous other things), but as I mentioned, this hasn't caused significant increases in fat burning (which is a surprise).

It may benefit anaerobic sports via direct muscle action (increased calcium release) and it likely also lowers RPE when exercising. The amount of caffeine in a cup of coffee isn't going to help with the cutting phase of bodybuilding however, though it may improve your energy levels, especially if you're light on rest and sleep (which you shouldn't be).

So it certainly has ergogenic potential, but if it was a miracle fat loss agent, I don't think we'd have the obesity problem we're currently dealing with.

Did I answer your question??

Brian Zehetner

Brian Zehetner MS,RD,CSSD,CSCS

What about pre workout drinks

On July 5th, 2007 fmaxs says:

I remember a few scary days years ago when being a bonhead and going for a long run right after pounding a "Ripped Force" when Ephedrea was in it. These days I enjoy a scoop or two of any of the popular NO/Caffeine pre workout products, are these OK pre- cardio???

LEAN INTO IT!

Thanks bro!

On July 5th, 2007 Ravinous says:

Yes, you answered my question. But now there's another - I wonder if the supermarket will take back the bottle I already bought... lol
Thanks again Brian.