CAFFEINE AS A SUPPLEMENT

Posted byStrength Coach Fernando Rosete, MS, CSCS, USAWPosted insupplementsTags:, ,

The effects of caffeine have been studied for over 100 years is widely used as a supplement in many different forms. The most popular these days is in energy drinks. Caffeine supplementation has been associated with the following effects:

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  • Enhanced performance during 1 repetition max (1RM), vertical jump, increased power, improved aerobic endurance performance (2).
  • Effective enhancing lipolysis (fat burning) (1).
  • Reduces glycogen breakdown, that allows for greater energy levels (1).
  • Increased metabolic rate (higher heart rate, greater calory consumption), improving fat loss. That is, 8 mg of caffeine per kg of body weight increases metabolic rate, with a consequent higher fat burning effect in normal weight and obese individuals. In contrast, in trained men, only 4 mg of caffeine per kg of body weight had a greater increase on metabolic rate, excess post exercise oxygen consumption, and fat burning (EPOC) (1).

Caffeine interest has been focused on performance enhancement, yet it is important to consider caffeine could have detrimental effects that should be taken in consideration:

  • Elevated feelings of anxiety
  • Insomnia, headache, tachycardia, increased systolic blood pressure (all these factors could have detrimental effects on individuals with cardiovascular disease or/and high blood pressure) (1).
  • Caffeine could affect quality of sleep (400 mg of caffeine, 6 hours before bedtime)
  • Caffeine is a gastric irritant and could cause gastrointestinal discomfort.
  • Apparently, females do not metabolize caffeine as fast as males do. So, females could benefit from caffeine (2)

Conclusion

Caffeine usage could be beneficial but it should be properly dosed (3-9 mg per kg of body weight, about 1.5 to 3.5 cups of coffee in a 155 lbs. person), especially on over fat individuals or those with cardiac problems, or those exercising in the heat.

References:

Hoffman, J. R. (2010). Caffeine and energy drinks. Strength & Conditioning Journal, 32(1), 15-20.

Pickering, C., & Grgic, J. (2019). Caffeine and exercise: what next? Sports Medicine, 1-24.

Published by Strength Coach Fernando Rosete, MS, CSCS, USAW

● Tactical Strength & Conditioning Coach for Army, SWAT, firefighters and currently Air Force Special Tactics. ● Collegiate, DI strength & conditioning coaching and program design experience for football and Olympic sports. ● College level teaching experience (Exercise Physiology Laboratory). ● Highly versed on training periodization, science/technology driven training, and mental performance coaching. ● Proficiency in diverse biomechanical and fitness assessments, including FMS and laboratory techniques. ● Proven track record of success in creating and maintaining strong relationships with clients. ● Scientific research experience includes the completion of a Master’s Thesis study. ● Successful management and staff training experience (MyFitnessPT, 2008-2010, and 24 Hr. Fitness, 2000-2002). ● Proven track record of successful sales in diverse environments for over 15 years. ● Athletic experience: American football, ice hockey, Tae Kwon Do, marathon, and triathlon. ● Bilingual English-Spanish.

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