The effects of coffee on your body, your brain and your workout.
A staple of the college experience is coffee. Whether it’s a cup o’ Joe to wake you up in the morning or a boost to get you through an all-nighter, coffee is a key part of many students' diets. But how does coffee impact your health? Specifically, what effect does drinking coffee have on exercise? Many effects of caffeine can include increased heartbeat, rapid breathing, and feeling jittery. Does this burst of energy from a morning cup of coffee improve the quality of your workout, or is it merely a crutch? As an avid coffee drinker myself, I researched the effects of coffee on the body, and how exercise is impacted as a result.
Caffeine is a well-known stimulant. It has a near-immediate effect on alertness, causing one to feel awake and energetic, while simultaneously suppressing feelings of fatigue. These effects can give the impression of a higher quality workout. The temporary elimination of pain and tiredness can result in delaying sore muscles after a workout, as well as burnout (EatRight). Caffeine also stimulates the production of epinephrine, or adrenaline, which in turn results in higher energy levels that can improve a workout. The physiological effects of caffeine make a strong appeal for its use in improving exercise performance.
A key aspect of caffeine use in exercise is its ability to target the burning of fat rather than glycogen. According to TIME magazine, “Muscles use glycogen, a stored version of glucose, for energy, and when glycogen stores run out, muscles get weaker and less efficient, leading to exhaustion. But muscles can also burn fat, and when they do, muscles don’t tire as easily.” This effect is most notable in strength training. Several studies have been conducted on the effects of drinking coffee on various types of workouts. Although the evidence is not definitive, it can be noted that caffeine appears to have a greater effect on the performance of long endurance workouts, rather than shorter workouts of high intensity. This can be accredited to the binding of adenosine receptors by caffeine, preventing the perception of pain.
The effects of caffeine are not immediate. Long endurance workouts are more likely to utilize the full effects of a cup of coffee. These workouts demand persistent focus, and the ability to manage discomfort for a longer period of time. Drinking coffee before your workout can be beneficial, as “caffeine also triggers the body’s release of the feel-good neurotransmitter dopamine as well as beta-endorphins, natural painkillers that can help you push harder with less discomfort” (US News). Thermogenesis, or heat production, is also stimulated by caffeine during a workout. This allows for more calories to be burned, taking you one step closer to your fitness goal.
Caffeine, like anything we consume, is best in moderation. Although research has shown positive effects of caffeine on exercise performance, it should not be consumed in high doses. Side effects of excess caffeine, or from withdrawal, can have a significant impact on physiological health. The recommended dose of caffeine varies by body weight but is typically about 200–400 mg, taken 30–60 minutes before a workout” (Healthline). So enjoy a cup o’ Joe in the morning, and then feel the burn.
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About the Author
Samantha Higley is a freshman who began writing for WVUGO in August 2019 with
an emphasis on Club and Intramural Sports. She plans to earn a degree in Neuropsychology
with a minor in History. Samantha is also on the Club Volleyball team at WVU.