I… like 95% of Melbournian’s, love a great coffee. Not only do I love the taste, I love the social experiences, the killing time moments, the pick me up and excitingly…the effect it can have on my exercise performance. As we are well aware, coffee provides us with a source of caffeine. This little gem has been highly discussed and researched in the exercise and nutrition world, demonstrating some pretty cool performance improvements across a variety of sports and exercise activities.
Which exercise/sports can benefit?
- Intermittent exercise
- Endurance (swimming, running, cycling)
- High Intensity, short duration sports
- Team sports (basketball, soccer, rugby)
- Sadly, not many benefits currently found for resistance training.
How does it work?
- Caffeine stimulates the Central Nervous System (CNS). It is suggested that caffeine works in opposition to the chemicals in your brain that help you sleep. (This explains a lot!!)
- You may feel exercise is easier and seem less fatigued
- It helps to excite and contract your muscles
- Some researchers propose that caffeine can help to spare carbohydrates and extend fat burning for energy while exercising.
How much?
- 1-3mg/kg of body weight (BW) e.g. 1.5mg x 80kg/BW = 120mg
- Higher dosages of >6mg/BW and <9mg/BW have shown some enhancements. (It’s best to start small and adjust your intake over time, managing what works most efficiently with your body).
- Below is a quick table of food and beverages. This guide will make it easier to calculate your current intake or notice what is available at home. Please take time to read your product nutrition information panel for an estimated caffeine content.
Food and Beverages:
| Food | Caffeine content |
Percolated coffee |
60-120 mg/250 mL cup |
Instant coffee (1 teaspoon/cup) |
60-80 mg/250 mL cup |
Tea |
10-50 mg/250 mL cup |
Coca Cola |
48.75 mg/375 mL can |
Milk Chocolate |
20 mg/100g bar |
FSANZ- http://www.foodstandards.gov.au/consumer/generalissues/Pages/Caffeine.aspx
CAFÉ ESPRESSO:
- In Australia, we have a crazy amount of coffee bean varieties and even more cafés! It is difficult to get a clear indication of an espresso shot’s caffeine content. However, one estimated average is around 106mg/shot of coffee.
Supplements:
- There are loads of caffeinated supplements and sports drinks available for those that require it! If you are unsure, speak to a Dietitian or Nutritionist for extra professional advice.
When should you have it?
- 1 hour prior to exercise or during prolonged exercise
- Caffeine is released into the blood stream between 15-45 minutes after eating/drinking it.
- It works its best about 1hour in. Leaving the body around 3-6 hours later.
BE AWARE! You may experience some unpleasant side effects:
- Restless sleeping
- Increase heart rate
- Getting the shakes
- Upset gut
- Anxiety
Caffeine can be a wonderful boost for motivation and physical movement, encouraging you to feel great and help you push yourself to that next level!!
Have an AWESOME training session and LISTEN TO YOUR BODY, YOU KNOW IT BEST!!
Emily
Dietitian/Nutritionist
Fresh Start For Life
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