Should you consume caffeine before your workout?

We all turn to some form of caffeine to get an energy boost first thing in the morning or sometimes even before a run. Let’s see what the science says about the impact of caffeine on running and strength performance.

What is caffeine

Caffeine is a naturally occurring plant alkaloid found in 60 different plant species. It is classified as a stimulant and found in various beverages but the most common being coffee. Caffeine has long been considered an ergogenic aid i.e. it enhances energy production and for this reason it is popular amongst athletes. Caffeine has a host of physiological effects on the body such as:

• increase in physical and mental energy

• increased heart rate and breathing rate

• enhanced free fatty acids oxidation (i.e improving your body’s ability to breakdown fat)

• altering the rate of perceived exertion

Does caffeine assist both long aerobic activities such as running

Caffeine has consistently been shown to improve endurance by 2–4% across dozens of studies using doses of 3–6 mg/kg body mass. This is because caffeine enhances resistance to fatigue as it slows the depletion of glycogen by encouraging the body to use more fat as fuel, which helps to conserve energy over long periods of time.

Does caffeine assist with strength training performance

Strength and power development via resistance exercises are a significant component of fitness training. A study has shown that caffeine ingestion increases velocity and power output in both free weight bench press and back squat exercises.

Can caffeine consumption cause dehydration

Several studies show that caffeine ingestion did not lead to excessive fluid loss in healthy adults and the diuretic effect does not exist with exercise. Accordingly caffeine taken in moderation before your workout does not cause dehydration.

What does this all mean

If you feel like you need a “pick up” before your next workout, grab a cup of coffee and enjoy it!