There
is a spirited discussion on the Internet on whether endurance athletes would
benefit from taking coffee or caffeine. A google search shows thousands of
citations dealing with the pros and cons of coffee versus caffeine. Much of
this discussion may be a result of a personal bias, whether you own a Starbucks
or manufacture caffeine pills, or caffeine containing drinks or gels. The core
question is whether caffeine regardless of form improves endurance
performance.
Numerous studies, over the course of four
decades, have shown caffeine ingested before and during exercise enhances
performance. Whether this effect is a result of a glycogen sparing action,
improved energy transport to working muscles, improvement in muscle contraction
or a reduction in fatigue signals emanating from the brain, still has not been resolved. However, the positive benefits in terms of endurance
have been confirmed in multiple studies. So what the best form.
Fortunately we have an answer
to this earth shaking question. A leading exercise scientist decided to test
the hypothesis. He conducted an endurance trial in which subjects either
consumed coffee, caffeine, decaffeinated coffee or a placebo. Both
caffeine and coffee improved endurance parameters. There was no difference between
the two treatments. Neither decaffeinated coffee nor placebo showed any
effect. The practical advantage of caffeine over coffee is the caffeine
content of coffee can vary. In general, an 8 oz. cup of coffee contains 95 mg of caffeine. The bottom line – coffee should be part of the pre and during
exercise regimen of endurance athletes. And by the way let's also demolish
another myth. Caffeine does not cause dehydration.
Posted by Dr. Robert Portman on 1/13/2020 to
Performance Tip Of The Week