The basics:
- Caffeine is a diuretic. It robs your body of water. So, if you're going to drink it before exercise, be sure you make up for it by increasing water intake. A good rule to follow is one cup of water for each cup of coffee (or caffeinated beverage).
- Caffeine releases FFAs (free fatty acids) into your blood, which can help increase energy. The caveat to this is that your body needs to be "trained" to use fat as energy in order to do it efficiently. It's not difficult, but it takes time exercising at higher-than-normal intensity levels to "teach" your body how to use fat as fuel. If you want to learn more about this, read this article (science-speak alert).
- Once the body is trained to use fat as fuel, caffeine can be a great way to delay fatigue, as the body will burn the fat (released by caffeine into the blood) as fuel first, and glucose later (glucose depletion is the major cause of fatigue).
- Caffeine gives you energy! Duh. This is the reason people ask the question. But it's not stupid to look at the bottom line: if a cup of coffee or tea helps you get out of bed in the morning to exercise, that is a good thing!
- Recent studies have shown that caffeine increases nitric oxide levels, which promotes better blood flow to the muscles - this means better stamina during resistance training, and a boost in strength/power/endurance
What's your experience with caffeine and working out?? How much do you drink/how soon before you workout? What effects have you seen?
To answer your questions: 1 cup of coffee an hour before running, followed by a large glass of water (and time for a bathroom break) and then fluids while running. I also use Clif Shot gels with caffeine 15 min before a long run (and sometimes one during if I'm up to runs over 2 hours). I definitely have used caffeine before and/or during most distance races (say 10k to marathon). There are so many factors that affect how I feel during a run (including possible placebo effect), so it's hard to isolate caffeine, but I think that it does give me more energy & endurance compared with when I don't have it (besides the getting out of bed factor, which is a definite plus)... but maybe I just want an excuse to keep drinking coffee? :)
ReplyDeleteWell I'm right with you on the excuse for coffee! But, I have also used caffeinated supplements and gels during long-distance races and definitely felt the positive effects. Sounds like your strategy is working for you - so keep with it! Speaking of that - what's next on the distance running calendar for you??
ReplyDeleteNot sure yet. :) Big-time yoga focus for the next six months or so (will hopefully be doing a teacher training) so I have to ease up the mileage and probably keep it down to 15-20 miles a week. The old bod can only do so much. :) I think I'll aim for a fall half.
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