I was working out in my club recently and a guy who is there quite regularly asked me if caffeine would help his workouts — good question. I thought it was a fine time to research this a little more thoroughly because there are definitely two different camps on this.
Some people never indulge in caffeine, or like me, don’t anymore. Others are thrilled that the club has a complimentary coffee and tea bar available most of the day. Most clubs I have been to have coffee available to the members in some fashion. So what is the truth about caffeine?
We’ve all heard the warning: Coffee has a diuretic effect, is dehydrating, and doesn’t count as a fluid replacer. While once deemed true, we now know differently.
According to sports nutritionist and author, Nancy Clark, M.S. R.D., a moderate intake of coffee, cola and other caffeinated beverages does count towards fluid needs — particularly if you’re accustomed to consuming caffeine on a daily basis. (Don’t we all know someone who drinks only coffee — no water — and is fully functional?)
About 80 percent of Americans drink coffee and the average intake is about 200 mg. of caffeine per day. A generic brewed 8 ounce cup of coffee has about 95-150 mg. of caffeine, while a 1 ounce espresso or cola (regular or diet) has about half that. A decaffeinated coffee has 2-12 mg. and a 6-ounce green tea has about 26 mg.
Caffeine is one of the best-tested ergogenic aids (substances, devices or practices that enhance an individual’s energy use, production or recovery) and is known to help athletes train harder and longer. Caffeine stimulates the brain and contributes to clearer thinking and greater concentration. Caffeine also increases the heart rate and blood pressure in people who are not regular users, but after three or four days, that potentially negative effect is gone.
The vast majority of studies conclude that caffeine does indeed enhance performance and makes the effort seem easier (by about 6 percent).
Because each person responds differently to caffeine, don’t assume you’ll perform better with a caffeine-boost. You might just end up nauseated, coping with a “coffee stomach,” or suffering from caffeine jitters at a time when you’re already nervous and anxious.
Clearly, you have to learn through trial and error the amount of caffeine that works best for your body — if any at all. Perhaps more sleep could be the better energizer for some low-energy athletes!
So should clubs offer caffeinated beverages and market them as safe and effective for the members?
Caffeine is legal, one of the few performance enhancers that is not banned by the World Anti-Doping Agency. So there is no prohibition to having it, although proper training and nutritional habits are just as sensible and productive approaches. And these have clear benefits without the side effects. But I don’t see clubs taking away coffee from members soon, do you?
Judith Samuels, M.A. is a certified nutrition and wellness consultant and master personal trainer at Sport&Health Clubs in the Washington D.C. Metro Area. She can be reached via e-mail at judi@judisamuels.com.
