Can coffee increase your fitness regime?
Coffee and physical performance
Evidence has shown that caffeine leads to an increased production of adrenaline, which stimulates energy production and improves blood flow to the muscles and the heart. As a result, caffeine could modulate fatigue and influence ratings of exertion, perceived pain and energy levels, all of which are likely to lead to improvements in performance.
Drinking a cup of coffee about 20-30 minutes before you exercise can allow you to exercise for up to 30% longer. The most notable impact of caffeine on performance is in sports such as swimming, cycling and tennis. It is however important to note that such benefits are observed in trained athletes when caffeine is consumed in low to moderate dosages (2-3 cups of coffee). Higher dosages of caffeine (5-6 cups of coffee) do not result in further enhancement of performance.
Dr John Stanley, Lecturer in Biochemistry, Trinity College, comments: "The ability of caffeine in coffee to improve physical performance during aerobic exercise and to restore mental performance when it has been impaired by fatigue deserves wider recognition.”
Coffee, alertness and concentration
Evidence shows that moderate coffee intake can help improve alertness and concentration, due its caffeine content. Caffeine is well known for its stimulating effects, which have proven benefits for mental performance. In fact, the European Food Safety Authority (EFSA) has concluded that there is sufficient evidence to support a cause and effect relationship for the effect of caffeine on alertness and attention (concentration).
Coffee can also help alleviate driver fatigue. Recent research among long-distance commercial vehicle drivers demonstrated that drivers who consume caffeine with the specific purpose of helping them stay awake were 63% less likely to have a crash, compared with drivers who did not use any caffeinated substances. This supports previous research which showed that caffeine can help in the maintenance of alertness for driving.
Many road traffic accidents occur as a result of a driver falling asleep at the wheel, so any research on how to address this is welcomed. The UK Department of Transport’s Think! Road Safety Campaign advises drivers to ‘Drink two cups of coffee or a high-caffeinated drink, then take a short nap to allow the caffeine to kick in before driving’. Indeed many driving safety organisations around the world recommend the approach of combatting tiredness by pulling over, drinking a cup of coffee and waiting for the caffeine to boost your alertness levels.
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