How Caffeine Can Benefit Your Training

by hannahandfitness

Caffeine. Oh sweet, sweet caffeine. There’s no doubt that we all enjoy a caffeine boost every now and then. In fact, most of us can’t start the day without it. Pass me the black stuff. But did you know that caffeine can actually help benefit your training?

If there’s one thing I learnt from my trip to Lanzarote with Red Bull, then it’s that caffeine can hugely benefit your training. That, and triathlete training is one heck of a life!

In my latest blog post, I went into detail how I got the chance to train with Triathlete Lucy Charles-Barclay. During my time with Lucy, we also got the opportunity to chat to her about her nutrition. And, being the nosey parker I am, I was curious to find out how Lucy 1) uses caffeine to fuel her training and 2) how regularly she relies on it.

Caffeine for training

We all know caffeine can be a pretty powerful source to boost our energy levels and increase our mental performance, but just how effective can it be for training?

Proven by studies, caffeine has huge benefits – from lowering RPE (the feeling of fatigue) to muscle activation. Here are a few more benefits it can provide for your training…

Activates areas of the brain

Thanks to the activation of the brain and nervous system, caffeine can help us to feel more alert, awake and reduce the feeling of tiredness. Hence why it’s so popular in the mornings!

Increases the hormone Epinephrine (adrenaline)

Epinephrine is the hormone responsible for the ‘flight or fight’ response and once the caffeine kicks in, it can boost this hormone to create much-needed adrenaline. Great for those workouts that need a little extra boost!

Promotes euphoria

It’s been known for many years that coffee stimulates the release of the neurotransmitter dopamine. Dopamine produces the euphoria and endorphins that many of us feel post-workout.

Activates muscle engagement

Thanks to the impact caffeine has on our motor cortex, it may help send signals to the brain to activate our muscles. The role of the primary motor cortex is to generate neural impulses that control the execution of movement.

Increases thermogenesis

Caffeine has been known to increase the temperature of the heat in our bodies, aka thermogenesis. And whilst this may not seem like a big deal, it’s known to help our bodies burn more calories – ideal for those looking to shift a little weight.

Enhances endurance performance

According to TrainingPeaks, caffeine may help mobilize fat stores and enable the body to use fat as its primary fuel source. By utilizing fat as fuel, this allows the body to spare glycogen, which is an additional fuel source for the body stored in the muscles and liver. By delaying muscle glycogen depletion, exercise can be prolonged enabling the athlete to go harder, longer, faster and perform more reps before fatigue.

So how long does caffeine take to affect the body? Many facts affect this, such as body weight, but on average it can take up to half an hour – 45 minutes. Once absorbed into the bloodstream, caffeine levels will remain high for roughly 3-4 hours before starting to drop. However, for the body to feel the effects of caffeine, it has to be at least 80mg of caffeine – the exact caffeine one can of Red bull contains.

Thanks to its positive effects, athletes and gym goers from all around the world rely on caffeine for their training. In fact, one study (this one here) found that 4.45 mg/kg of caffeine increased endurance in athletes. Compared to the placebo group, the athletes were able to cover 1.3-2 miles more.

Red Bull caffeine

So when it came to Lucy’s training and her consumption of Red Bull (like I said, read my latest post), she was pretty honest about how much she consumes in a day. Typically, Lucy will never start her day with a Red Bull. Instead, she’ll save a can for strength training sessions, long rides (6+ miles) and/or runs. As far as her mornings go, she’ll begin the day with a tea (true Brit), have a coffee for her 2nd session and consumes a can of Red Bull for the above sessions.

For Red Bull, caffeine isn’t the only thing athletes rely on. Sugar is their second best resource – which is why their original can contains the stuff. As it stands, sugar is the most efficient energy source for our bodies. When we don’t have enough sugar our bodies will slow down. Period. And as an athlete who trains daily and burns thousands of calories, sugar is indeed a substance that Lucy also relies on daily.

When glucose (a type of sugar found in Red Bull) is consumed, the brain tells the pancreas to create insulin. The glucose is then absorbed into the bloodstream through the small intestine. Glucose then uses the bloodstream to reach every cell in the body. The insulin then helps the glucose to enter the cells. Any excess glucose is stored in the liver and muscles and is converted to glycogen (a form of energy storage).

So when it comes to Red Bull, why are people still a little wary to knock back a can? Funnily enough, most people are still convinced that the energy drink we used to indulge in on a Friday night (hello vodka and Red Bull’s), are still dangerously high in caffeine but actually, they contain the exact same mg as your average cup of coffee. In fact, a Costa Coffee flat white has three times as much caffeine (227mg) than a can of Red Bull, yet you’re unlikely to bat an eyelid 3 pm on a Friday afternoon to that, are you?

The benefits are undoubtedly there. From increased endurance to alertness. And, from my recent experience with Red Bull, it’s certainly something that I now implement into my training to get maximal results.

Curious to see how caffeine will affect your training? Give it a whirl!

For personal reference, the sugar-free Red Bull is perfect for me and my sensitive stomach!



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25 comments

Amber Myers February 7, 2019 - 2:02 am

This is good to keep in mind! I love my caffeine, that’s for sure. But I drink Diet Coke, which I know isn’t the best for you, but I need it to remain friendly

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Alexandrsa February 7, 2019 - 2:05 am

Well, interesting! I must admit, I am a huge caffeine fan, but I had not realised about the benefits toward training. 🙂

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Stephanie | Adventures in Aussieland February 7, 2019 - 7:07 am

I have had so many trainers recommend black coffee for my pre-workout. Unfortunately, my body ultra sensitive to caffeine so if I have any it seriously messes with my heart rate throughout the workout. I have found if I have some after my workout it does aid with my recovery. Although I have no idea what the link is there lol.

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Cristina Petrini February 7, 2019 - 9:58 am

I did not think and did not know that caffeine really could be so useful during training. You opened my eyes!

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Joan February 7, 2019 - 10:13 am

Good to remember most people think it destroys us yet it really does help and assist us.

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Chelle Dizon February 7, 2019 - 1:00 pm

Wow this is really interesting. I have no idea that it’s also helpful for training.

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Sarah Bailey February 7, 2019 - 2:18 pm

It is good to hear how caffeine can help, of course you don’t want to overdo it but it is good to know it has it’s place within things like training.

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Cris February 7, 2019 - 2:23 pm

This is so amazing! I had no idea that caffeine can benefit a training! Great article!

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Melissa February 7, 2019 - 3:21 pm

I love caffeine, but I stick with coffee. Energy drinks are a bit much for me.

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Chad February 7, 2019 - 4:30 pm

I’ve read so much about how caffeine helps the workout, i usually have a shot of espresso before i work out, it is great.

Chad
http://www.mosaicslab.com

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Aishwarya Shenolikar February 7, 2019 - 6:04 pm

This is the best news I’ve heard all day. What’s better than to include coffee on your workout. Just amazing!!

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What Corinne Did February 7, 2019 - 6:16 pm

When I work out, I always have a cup of coffee before. It wakes me up and stimulate me but i did not know of all the other benefits!

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Tara Pittman February 7, 2019 - 6:57 pm

I love caffeine before I run. It helps me to be able to run fast and get the workout in.

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Georgina Nderitu February 7, 2019 - 7:14 pm

Wow… I had no idea that coffee could be so good for training. Thank you for letting us know.

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Patricia Que February 7, 2019 - 7:47 pm

how interesting! I actually workout a lot but have not tried this! im surely curious to give this a try!

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Nadj February 8, 2019 - 1:20 am

I’ve been thinking for quite some time if caffeine is good for workout. Reading these reasons make me consider drinking one before I hit the gym

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Heather February 8, 2019 - 2:21 am

I always thought caffeine was bad for you, until my cardiologist said a little is totally ok!

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Heidi February 8, 2019 - 4:32 am

This is interesting. I typically try to stay away from caffeine. I only use it for emergency long car rides.

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Bindu Thomas February 8, 2019 - 6:46 am

This is really interesting to hear. I love caffeine. I had no idea that it’s also helpful for training.

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Silvia Martinez February 9, 2019 - 3:49 am

Wow, I didn’t know all those things about caffeine and how good it was for training. I’ll give it a try.

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Monidipa Dutta February 9, 2019 - 3:14 pm

Caffeinated coffee cuts mouth and throat cancer risk by 50%. Coffee can reduce the risk of stroke as much as 22%. … Heart rhythm disturbance hospitalizations decrease with coffee drinkers.

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Lexi February 9, 2019 - 11:53 pm

Wow I always heard negative things about caffeine but never really
Much good! Thank you so mich for sharing

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Katie February 14, 2019 - 7:57 pm

Really interesting to read this. I’m not a tea or coffee drinker, but when I do my longer runs I always take gels with caffeine in to give me the best – they work like nothing else haha! Never really thought about trying energy drinks though – just has always been drilled in that they are bad for you! I know that caffeine definitely helps me on a run anyway.

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Nahid Akhter April 14, 2019 - 3:05 pm

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fitnesshealthforever May 18, 2019 - 11:07 am

Hey, very nice site. I came across this on Google, and I am stoked that I did. I will definitely be coming back here more often. Wish I could add to the conversation and bring a bit more to the table, but am just taking in as much info as I can at the moment. Thanks for sharing.

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