More Research into Caffeine and Exercise

More Research into Caffeine and Exercise

We've talked about caffeine and exercise before, but today I wanted to explore some more benefits and interesting findings into caffeine and exercise.

I'm getting pretty technical here, but these findings are pretty cool nonetheless!

Caffeine stimulates the release of fatty acids in fat cells by boosting the action of a hormone that is human lipase, which hydrolyzes triglycerides inside cells into glycerol and free fatty acids. Once in the bloodstream fatty acids used to generate ATP and could be consumed by the muscle. Studies reveal that drinking 330 mg of caffeine drank 1 minute before an endurance event, can improve endurance performance, and spare glycogen imbalance within the working muscles, further boosting the time length the tissue can perform at greater optimal power during sub-par, endurance events. Caffeine has been proven to inhibit the enzyme phosphodiesterase, thus elevating cAMP levels within fat cells along with other cells.

In cells, cAMP stimulates the activity of hormone lipase that is sensitive, which releases glycerol and free fatty acids. Blood levels of catecholamines also increase, such as epinephrine, which encourages mobilization of fat stores and act as stimulants of the nerve system. A review of the literature suggests that caffeine ingestion at 6 mg per kg of bodyweight enhances endurance performance, and this amount of intake would result in urinary caffeine concentrations beneath the current International Olympic Committee restricted level of 12 mg/L, and thus, consideration should be given to lower this level as caffeine really can kind of be a performance-enhancing drug!

Most research has found that caffeine intake doesn't enhance the performance of short duration, high-intensity exercise, though some evidence does support this application as well.

Health professionals should note that caffeine is banned by the IOC (International Olympic Committee) at urinary levels of 12 mg/L or higher, which would require an intake of several cups of coffee over a short period to reach the lowest threshold of restriction.

A typical cup of coffee contains about 250 mg of caffeine so it may not take much to fail the IOC's drug test.

Either way, in your own life - implementing caffeine into your exercise regimen can be an excellent idea.

Here's where I found my research for all this fantastic information:

Costill DL, Dalsky GP, Fink WJ. Effects of caffeine ingestion on the metabolic process and exercise performance.

Nehlig A, Debry G. Caffeine and sports action: a review


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