Caffeine has both positive and negative effects on the body, and the effects can vary depending on the individual and the amount of caffeine consumed. Caffeine is a natural stimulant found in a variety of plants, including coffee beans, tea leaves, cacao beans, and kola nuts. It is also added to some soft drinks, energy drinks, and medications.
Caffeine is one of the most widely consumed psychoactive substances in the world, and it has a long history of use as a stimulant and performance enhancer. It works on the body by blocking the action of a neurotransmitter called adenosine, which is involved in the regulation of sleep and wakefulness. Adenosine builds up in the brain throughout the day and binds to adenosine receptors, signaling to the brain that it’s time to sleep. This leads to increased neural activity in the brain and the release of other neurotransmitters such as dopamine and norepinephrine, which can improve mood and cognitive performance.
Athletes may benefit from caffeine in several ways
Caffeine is a stimulant that can help increase alertness and focus, which may be particularly useful for athletes who need to stay sharp during competition. Some research also point out that caffeine can help increase endurance by enhancing the body’s ability to use fat as fuel, which can help conserve glycogen stores and delay the onset of fatigue.
Getting some caffeine after workouts could improved recovery. Caffeine has also been shown to help improve muscle recovery after exercise by reducing muscle soreness and increasing glycogen synthesis. There has also been findings on improved reaction time when consuming caffeine, which can be important for athletes who need to react quickly to changing situations during competition.
It’s important to note that while caffeine can provide these benefits, athletes should still consume caffeine in moderation and be mindful of their overall caffeine intake, as consuming too much caffeine can have negative side effects.
Watch out for the side effects
While caffeine can provide some benefits, consuming too much caffeine can have negative side effects, including:
- Anxiety: Caffeine can increase feelings of anxiety, jitters, and restlessness, particularly in people who are sensitive to caffeine.
- Insomnia: Caffeine can interfere with sleep, making it difficult to fall asleep or stay asleep, which can lead to feelings of fatigue and daytime sleepiness.
- Increased heart rate: Caffeine can increase heart rate, which may be problematic for people with certain heart conditions.
- Digestive issues: Caffeine can cause digestive issues such as heartburn, acid reflux, and stomach upset.
- Headaches: Caffeine withdrawal can cause headaches, particularly for people who regularly consume large amounts of caffeine and then abruptly stop.
- Dehydration: Caffeine is a diuretic, which means it can increase urine output and contribute to dehydration if not consumed in moderation.
- Interference with medication: Caffeine can interfere with the absorption and effectiveness of certain medications, such as antibiotics and some antidepressants.
- The effects of caffeine on cognition and mood – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/
- Caffeine and athletic performance – https://pubmed.ncbi.nlm.nih.gov/19088794/
- Caffeine consumption and sleep – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777290/
- Caffeine and cardiovascular health – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616086/
- The effects of caffeine on muscle recovery – https://pubmed.ncbi.nlm.nih.gov/29527137/
- Caffeine and headache – https://www.webmd.com/migraines-headaches/triggers-caffeine