It’s not just called go juice. Caffeine is the most popular performance-enhancing drug in the world. It’s not a nutrient, but a drug, and it’s the most widely consumed psychoactive stimulant by humanity.
In the UK, 98 million cups of coffee are consumed every day. Apart from kickstarting your morning, it has been shown to enhance motor skills like muscle strength and endurance, as well as cognitive skills such as attention, reading speed, and problem-solving abilities.
“There’s a long list of substances believed to enhance performance,” says James Betts, Professor of Metabolic Physiology at the University of Bath. “But I would put caffeine at the top of that list because its effects are so powerful and consistent, affecting almost every tissue in the body.”
These effects are driven by a diverse biology. Caffeine stimulates the nervous system, increases adrenaline, reduces fatigue, promotes fat burning for energy, and helps conserve glycogen stores, thus improving endurance.
Additionally, it blocks adenosine receptors, a neurotransmitter promoting sleep. This is why coffee makes us feel alert and energized. However, excessive caffeine consumption can lead to irritability, anxiety, and insomnia.
It’s important to time your caffeine intake correctly for optimal effects. Research by Betts suggests that consuming strong coffee after a night of poor sleep can impair blood sugar control over time.
Poor blood sugar control can increase the risk of diseases like type 2 diabetes and heart disease, emphasizing the importance of strategic caffeine consumption.
For improved performance during workouts or activities, Betts recommends consuming coffee 45 to 60 minutes before starting. The effects of caffeine are long-lasting, lasting up to one to two hours in heavy consumers and four to six hours in moderate consumers.
While caffeine can enhance cognitive tasks, excessive consumption can lead to poor academic performance due to disrupted sleep quality and daytime sleepiness.
Overall, Betts believes caffeine consumption, especially in the morning, is beneficial for waking up and functioning well throughout the day. It has been linked to preventing various diseases and promoting a healthy, active lifestyle.
About our experts
James Betts is a Professor of Metabolic Physiology at the University of Bath with expertise in nutrition, exercise, and metabolism.
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Source: www.sciencefocus.com
