Does drinking coffee help with exercise?
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THE caffeine is a compound present in foods such as coffee, tea, the chocolate and the energy drinks. And it's not just known for its ability to perk us up and keep us alert.
Caffeine is also considered an ally in the context of physical performance. Its role is fundamental in energy metabolism and fat oxidation during exercise.
How does the body use energy from food?
To understand the effect of caffeine, we must first understand how and where the body gets energy from.
In short, the cells of the muscle fibers extract energy from carbohydrates, fats and proteins. They transform all of this into one of the "currencies" that the cells understand: ATP or adenosine triphosphate.
The energy density of different "natural fuels" is different and fats provide the most energy per gram of weight.
The body's tendency is to seek maximum efficiency. And, since we are able to store more fat than carbohydrates, our body will turn to fat for energy whenever possible.
But there is a drawback. Since fats are large, complex molecules, their breakdown to obtain ATP is slower than with other substrates.
Therefore, when we need a lot of energy in a short space of time, our body prioritizes the use of carbohydrates, which can be broken down more quickly to satisfy immediate energy needs.
Using carbohydrates has a major limitation. Their reserves in the body are limited, especially in the form of glycogen in the muscles and liver.
We store enough energy for about 60 minutes of high-intensity work if we don't take supplements during exercise.
During prolonged or high-intensity exercise, such as in a marathon or in cycling, the rapid depletion of reserves can lead to fatigue, reduced physical and mental performance and, sometimes, muscle pain and exhaustion.
Furthermore, as the brain needs glucose constantly, low availability can affect concentration and the ability to make fundamental decisions during physical activity.
Caffeine makes us turn to fats
In addition to its well-known stimulating effect on the central nervous system, caffeine is of particular interest due to its ability to positively influence the oxidation of fats during exercise.
This means that under the effect of caffeine, our body tends to consume more fatty acids as a source of energy during low and moderate intensity physical exercise. This reduces the rate of oxidation of carbohydrates or muscle and liver glycogen.
This mechanism is particularly advantageous in sports such as cycling, marathons or triathlons. In these sports, preserving glycogen allows athletes to maintain a high level of performance for longer.
Also if discovered that caffeine helps to preserve glycogen reserves in the muscles, delaying exhaustion and enabling improved performance.
We don't necessarily lose weight
After drinking a cup of coffee, the dark-colored beverage begins its journey through the stomach and then travels through the bloodstream to the brain. There, it has the effects that help keep us awake. state of alert.
But, in addition to keeping us awake, coffee has physiological effects related to use of energy substrates during physical exercise.
The first effect is related to adrenaline, the hormone that prepares us to run faster or jump higher, in "fight or flight" situations.
Under the influence of caffeine, adrenaline activates enzymes called lipases, which are responsible for breaking down stored fats (triglycerides). These fats are transformed into energy. ready for use by the muscles.
By increasing the concentration of fatty acids in the blood, the use of fats as an energy source also increases.
At the same time, caffeine acts as a blocker of adenosine cellular receptors, which allows us to delay the feeling of fatigue. This way, we can maintain high energy levels and exercise for longer before feeling tired.
As a result, we make better use of fats as a fuel source.
Does this increased fat oxidation cause weight loss? Not necessarily.
To produce weight loss, there must be a negative energy deficit – that is, calorie intake must be lower than calorie consumption. Furthermore, we are talking about a complex process that is affected by many variables, such as hormones, psychological factors and lifestyle aspects.
Caffeine and fat oxidation
Several studies confirm that caffeine increases fat oxidation in different populations, both among men as between the women.
The effective dose typically starts at 3 mg/kg of body weight, but the response may vary depending on each person’s individual sensitivity. This fact highlights the importance of personalizing the dose to maximize metabolic benefits without compromising overall well-being.
Interestingly, recent studies indicate that caffeine intake increases fat oxidation in the morning and afternoon, with just 3 mg/kg of body weight.
But here comes the surprise: studies indicate that believing that we ingest caffeine can promote fat oxidation almost as much as actually taking it.
This placebo effect teaches us something fascinating, not only about the power of caffeine, but also about how our expectations can enhance physical performance.
Moderation is key
Everything indicates that caffeine is a valuable tool for those looking to optimize fat oxidation and improve their athletic performance. It acts not only as a powerful stimulant, but also as an effective promoter of the use of fats as an energy source.
But, despite its benefits in sports performance, it is essential carefully control your caffeine consumption. In excess, the substance can trigger side effects such as nervousness, insomnia and increased blood pressure.
The key to success lies in balance and personalization of consumption, always taking into account individual reactions and needs. This allows the dosage to be adjusted to find the perfect balance and increase physical performance, without compromising health.
And it is also important to remember that caffeine consumption is just an extra help. The most important thing is to train well, as well as eat healthy foods that help you achieve your goal. rest properly and keep the mental health.
This article was originally published on the academic news website The Conversation and republished on BBC under a Creative Commons license. Read the original version here in Spanish.
