Caffeine is a substance that is naturally produced by many types of plants, and its use in foods, drinks and supplements is common in American society. Because caffeine can stimulate your nervous system, it is officially classified as a drug, and its effects can be felt for up to six hours. Caffeine has many potential uses, but you should consult a medical professional before consuming any supplements.
Energy
Caffeine is most commonly used to enhance energy levels. Caffeine provides energy by stimulating your central nervous system and providing an increased feeling of alertness. For this reason, caffeine is a central ingredient in energy drinks and supplements, but it is also found in many other products, such as soda and coffee.
Endurance
Although you may drink coffee or an energy drink simply to provide yourself with a quick burst of energy, the effects of the drug may last for a considerable length of time. Research published in the January 2009 issue of the "Journal of Strength and Conditioning Research" found that caffeine consumption can significantly improve athletic endurance, although regular caffeine use in the days leading up to events may reduce the effects.
Exercise Recovery
If you participate in multiple sporting events each day or have regular daily practice or training sessions, caffeine may help you recover better. A study from the March 2007 issue of "The Journal of Pain" found that consumption of caffeine 24 hours after an exercise session helped participants produce more strength than those who did not consume caffeine between sessions. This indicates that caffeine can improve recovery and reduce loss of strength from training.
Caffeine and Muscle Soreness
Another way in which caffeine may improve exercise recovery is that it can help reduce muscle pain and soreness after training. Research from the March 2007 issue of "The Journal of Pain" indicates that consumption of caffeine between training sessions can reduce feelings of soreness and muscle pain caused by resistance exercise.
References
- Kids Health: Caffeine
- "Journal of Strength and Conditioning Research"; Effect of Caffeine on Sport-Specific Endurance Performance: A Systematic Review; M.S. Ganio et al.; January 2009
- "The Journal of Pain"; Caffeine Attenuates Delayed-Onset Muscle Pain and Force Loss Following Eccentric Exercise; V. Maridakis et al.; March 2007
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