Caffeine makes morning workouts easier: Study
When it comes to morning workouts, many of us struggle to get motivated and energized. The morning hours can be a challenging time to get moving, especially after a night of sleep. However, a new study suggests that a small dose of caffeine may be just what you need to boost your performance and make those morning workouts easier.
The study, published in the European Journal of Applied Physiology, found that a small dose of caffeine (3 mg/kg) improved strength, power, and endurance in resistance-trained men. But what’s even more interesting is that this improvement was most notable in the morning, when performance tends to dip.
The Study
The study, conducted by researchers at the University of Sao Paulo in Brazil, involved 12 healthy men who were regular resistance trainers. The men were randomly assigned to either a caffeine group or a placebo group. The caffeine group received 3 mg/kg of caffeine, approximately the amount found in a single cup of coffee, while the placebo group received a dummy pill.
The men then performed a series of exercises, including squats and bench presses, before and after the caffeine or placebo dose. The researchers measured the men’s strength, power, and endurance during each exercise, as well as muscle activation using electromyography (EMG) sensors.
The Results
The results of the study were impressive. The men in the caffeine group showed significant improvements in strength, power, and endurance compared to the placebo group. Specifically, the caffeine group was able to lift more weight and complete more reps during the exercises.
But what’s most interesting is that the caffeine didn’t seem to have any significant effect on muscle activation. This means that the caffeine wasn’t simply increasing muscle strength by stimulating muscle fibers, but rather was having a central effect on the brain and nervous system.
How Caffeine Works
So, how does caffeine improve performance? The researchers suggest that caffeine works by increasing the release of neurotransmitters such as dopamine and norepinephrine in the brain. These neurotransmitters play a key role in regulating movement, motivation, and attention.
Caffeine also increases the release of cortisol, a hormone that helps to mobilize energy stores and increase alertness. This means that caffeine can help to increase energy levels and reduce fatigue, making it easier to push through a tough workout.
Morning Workouts
The study’s findings are particularly relevant for morning workouts, when performance tends to dip. Many of us struggle to get motivated and energized in the morning, and it can be hard to muster the energy to get through a tough workout.
But with a small dose of caffeine, it may be possible to boost performance and make those morning workouts easier. The study’s findings suggest that caffeine can help to increase strength, power, and endurance, making it easier to complete exercises like squats and bench presses.
Conclusion
In conclusion, the study’s findings suggest that a small dose of caffeine can improve strength, power, and endurance in resistance-trained men, especially in the morning when performance tends to dip. The caffeine didn’t seem to have any significant effect on muscle activation, suggesting that it enhances performance through central effects.
For those who struggle with morning workouts, a small dose of caffeine may be just what you need to boost your performance and make those early morning sessions easier. Just be sure to consume the caffeine in moderation, as excessive caffeine intake can have negative effects on performance and overall health.
Source:
https://thepfc.club/blogs/news/can-caffeine-help-you-lift-more
