In a recent study published in the journal Nutrients, researchers have found that coffee and caffeine have a positive impact on metabolism and exercise performance. The study, titled Extrapolating the Coffee and Caffeine Effects on Exercise and Metabolism – A Concise Review, explored the mechanisms of caffeine’s action, its metabolism and pharmacokinetics, and its effects on physical performance, insulin sensitivity, and thermogenesis.
Caffeine acts as a neurostimulant, increasing energy levels and enhancing exercise performance. It mainly works by raising catecholamine levels and inhibiting adenosine receptors. These actions lead to increased heart rate, energy expenditure, lipolysis, hyperinsulinemia, and hyperglycemia. Moreover, long-term effects of caffeine consumption include weight loss, fat loss, improved insulin sensitivity, and muscle hypertrophy.
The study also examined the impact of caffeine on exercise and metabolism in different individuals. Obese participants were found to have a different response to caffeine compared to non-obese individuals. Their absorption rate constant was higher, half-life longer, and elimination rate constant lower. Additionally, exercise was shown to decrease the maximum serum concentration of caffeine in obese individuals, suggesting that obesity and physical activity can alter the pharmacokinetics of caffeine.
Athletes have been aware of the benefits of caffeine for a long time and often consume it before competitive events. Several studies have shown that caffeine ingestion increases exercise endurance and plasma epinephrine levels. In one study, caffeine capsules were found to increase endurance time by 31% compared to a placebo and 22.8% compared to decaffeinated coffee.
Insulin sensitivity is another area where coffee and caffeine have a significant influence. Acute doses of caffeine can impair glucose tolerance and insulin sensitivity, even after exercise. Chronic coffee consumption, on the other hand, has been shown to increase energy expenditure by approximately 100 kcal per day.
In addition to their impact on metabolism and exercise, coffee and caffeine have been associated with anti-inflammatory properties. Coffee constituents such as caffeic acid, ferulic acid, caffeine, chlorogenic acid, and trigonelline have been found to reduce inflammatory markers in clinical studies.
Overall, the study emphasizes that caffeine, whether consumed as a supplement or in coffee, can have numerous benefits for metabolism, cognition, physical performance, insulin sensitivity, and thermogenesis. It is important to note that while caffeine is generally safe at low and moderate doses, the lack of standardized doses and genetic variability can lead to divergent results. Therefore, defining caffeine supplementation protocols and dosages is crucial for investigating its effects on metabolic diseases.
The findings of this study provide valuable insights for individuals looking to enhance their exercise performance and improve their metabolism. Incorporating coffee or caffeine into their routine may offer potential benefits, but it is important to consult with a healthcare professional to determine the appropriate dosage and ensure individual needs are met.
