So, I think we all know that I love my coffee. I used to use a pre workout on a regular basis, I loved Jack3d before the formula got all messed up because people were having heart attacks and other crazy side effects. Well, since then I've given up on pre workouts and generally just make sure that I have enough time in the morning to pound coffee that is much too hot before the WOD or my workout start. I've been known to have both my water bottle and coffee on my cardio machine, next to the bench or next to my bar or kettle bell. Well, for my nutrition class I had to look into an article that was presented to everyone, in this case it was a blog for the New York Times, then I had to look into the research article that the author used to write their lay article. Pretty interesting! Apparently, coffee (caffeine) aids in releasing fatty acids into your system, letting your work harder and longer before tapping into your energy stores. Pretty sweet!
My tumbler of black coffee, to get me going, and then a mason jar of black iced coffee and a scoop of Vanilla Whey Isolate. It tastes just like a Starbucks Frappuccino!
How Coffee Can Galvanize Your Workout by Gretchen Reynolds discusses a handful of research studies that looked at whether or not caffeine has a positive effect on workout abilities. Reynolds begins with the idea that a cup of coffee may help you get motivated to make it to the gym during the cold winter; the article was written in December of 2011 for the New York Times. She goes on to mention a relatively well known concept about caffeine and workouts, caffeine has been used for years by endurance athletes, specifically runners and cyclists and triathletes to give them the boost to continue pushing through a grueling, long workout. The idea behind the usage of caffeine as a workout supplement is based on the release of fatty acids into the bloodstream following caffeine consumption, allowing the body to use the fatty acids for fuel instead of tapping into the body’s stored carbohydrates. This allows them to push past the limits that would be reached if they were relying on stored fuel alone. The issue that Reynolds hoped to illuminate was the effectiveness of caffeine outside of endurance events, like in a weight training regimen. (Reynolds, 2011)
How Coffee Can Galvanize Your Workout by Gretchen Reynolds discusses a handful of research studies that looked at whether or not caffeine has a positive effect on workout abilities. Reynolds begins with the idea that a cup of coffee may help you get motivated to make it to the gym during the cold winter; the article was written in December of 2011 for the New York Times. She goes on to mention a relatively well known concept about caffeine and workouts, caffeine has been used for years by endurance athletes, specifically runners and cyclists and triathletes to give them the boost to continue pushing through a grueling, long workout. The idea behind the usage of caffeine as a workout supplement is based on the release of fatty acids into the bloodstream following caffeine consumption, allowing the body to use the fatty acids for fuel instead of tapping into the body’s stored carbohydrates. This allows them to push past the limits that would be reached if they were relying on stored fuel alone. The issue that Reynolds hoped to illuminate was the effectiveness of caffeine outside of endurance events, like in a weight training regimen. (Reynolds, 2011)
Among the studies that Reynolds mentioned was one conducted at Coventry University in England. 13 men, identified as young and fit, were chosen for the study and asked to complete the same workout a number of times, an hour before one workout they received a drink containing caffeine, for other workouts they received a placebo drink. Following the workout with caffeine the young men reported being able to complete a higher number of repetitions before reaching exhaustion. They also claimed to feel substantially less tired during the workout and they felt ready to workout again sooner. While the physical aspect, being able to complete more repetitions before reaching exhaustion, was an important finding, it was the psychological effect that allowed the men to maintain their excitement and focus throughout and after the workout that the researchers found most exciting. It was theorized that adenosine is effected by the caffeine, and an increase in adenosine blunts the force of the muscle contractions, delaying fatigue. (Reynolds, 2011)
The original article from Dr. Duncan goes further in depth, indicating that the 13 young men received a caffeine drink containing 179 mg of caffeine, roughly equivalent to a little over two average cups of coffee, or one very strongly brewed cup. The participants performed bench presses, deadlifts, prone rows and back squats to failure, using a weight equal to sixty percent of their one repetition maximum weight. Despite what exercise was being performed, the participants were able to complete more if they had the caffeine supplement beforehand. The rating of perceived exertion was significantly higher amongst the placebo trials. The readiness to invest in physical effort (RTIPE) was also higher with the supplement, regardless of how much time had passed. (Duncan, 2012)
I think that Gretchen Reynolds did a great job of covering the information from Dr. Duncan’s study without going overboard on information or skimping on pertinent facts. Her use of supporting studies throughout the rest of her article helped to compound the information, and she left the reader with the idea that more research needs to be done to nail down the correct dosing and time span for caffeine supplementation, but “in the meantime, ‘probably everyone can get some’ fatigue delaying and mood enhancing benefits from caffeine”. (Reynolds, 2011)
Reynolds, G. (2011, December 14). How Coffee Can Galvanize Your Workout. . Retrieved June 25, 2014, from http://well.blogs.nytimes.com/2011/12/14/how-coffee-can-galvanize-your-workout/
The acute effect of a caffeine-containing energy drink on mood state, readiness to invest effort, and resistance exercise to failure. Journal of Strength and Conditioning Research,10, 2858-65. Retrieved June 25, 2014, from http://www.ncbi.nlm.nih.gov/pubmed/22124354
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