Jillian Michaels said on her podcast recently that caffeine can help boost your athletic performance. Although, I should note that she doesn’t like the idea of getting your caffeine from coffee, but rather a supplement that also contains antioxidants and that helps slow the absorption of the caffeine in your system.
In the book, The Metabolic Effect Diet, the authors suggest that, for some people, a cup of coffee a half an hour before a workout can help improve workouts.
I will find any reason to have a cup of coffee during the day, so I wanted to know more.
But wait. Isn’t coffee dehydrating? That is a myth, according to Nancy Clark, M.S., R.D., who wrote an article, “The Facts About Caffeine and Athletic Performance,” for Active.com. So that’s good. But how does it help improve a workout?
In her article, she says there have been a lot of good studies on this topic, and that most of them conclude that caffeine helps improve athletic performance, and even makes the effort seem easier.
“The average improvement in performance is about 12 percent,” she writes, “with more benefits noticed during endurance exercise than with shorter exercise (eight to 20 minutes) and a negligible amount for sprinters.”
She also said more benefits have been noticed in athletes that rarely drink coffee. Darn.
By the way, coffee and caffeine react differently for everyone. Definitely experiment with caffeine in training, not on race morning. And use common sense when it comes to caffeine consumption, advises Clark. More caffeine is not better. Remember: If you choose to get your caffeine from coffee, steer clear of specialty coffees (i.e. lattes).
So, how much caffeine should you take if you want to enhance your workout?
“A moderate caffeine intake is considered to be 250 mg/day. In research studies, the amount of caffeine that enhances performance ranges from 1.5 to 4 mg/pound body weight (3 to 9 mg/kg) taken one hour before exercise. For a 150-pound person, this comes to about 225 to 600 mg.” (There’s about 200 mg of caffeine in a 16-ounce cup of Starbucks coffee, for reference.)
Let me know if you use caffeine in your workout? How has it helped you?