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Negative Effects of Caffeine in Bodybuilding

Oct 12, 2011 | By Rick Rockwell

Caffeine, taken as a weightlifting supplement, may provide positive effects on performance – but there are negative aspects of caffeine use as well. Effects vary depending on the person, diet, metabolism, and amount of caffeine ingested. Speak to your doctor before using caffeine as an exercise supplement, to ensure it is safe for you to use.

Dehydration

For people not accustomed to caffeine, it may have a diuretic effect, which can lead to dehydration if you’re not careful. If you do drink a lot of coffee, and tend to sweat a lot during your workouts, be sure to drink a lot of water to restore fluids. The good news is that as you become accustomed to caffeine, or if you’ve used it for a long time, dehydration should become less of a risk as your body learns to tolerate it. To ensure you replace your body with the proper amount of fluid, drink before and during exercise. Weigh yourself before and after a workout, and drink three cups of water for every pound lost.

Cramps and Nausea

Because caffeine increases gastric acid production, it can cause nausea, upset stomach, or even vomiting. Any of these side effects would put a serious cramp on your bodybuilding regimen, so if you notice any of these side effects after caffeine consumption, reduce or limit your intake before a workout. You could also try to eat a small meal with your caffeine to see if that helps.

Increased Urination

Tied in with the diuretic effect of caffeine is its tendency to make you urinate more frequently. You can’t get much done at the gym if you’re constantly running off to the bathroom, so if you notice your rest room breaks are more frequent when you’ve had caffeine, cut back on your intake. This effect may lessen as your body becomes accustomed to the drug, but everyone is different.

Increased Blood Pressure and Heart Rate

A study published in “The New England Journal of Medicine” in 1978 looked at the effects of caffeine on blood pressure and heart rate in nine healthy participants. One hour after ingestion, mean blood pressure rose 14/10 mm Hg, and heart rates experienced a fall and rise during this time. An increase in blood pressure and heart rate can cause shakiness, lightheadedness, dizziness, and shortness of breath. People with low or high heart rates should avoid caffeine, as the rise and fall after consumption might cause your heart rate to drop below or go above safe numbers. If you have high blood pressure, talk to your doctor to make sure it’s safe for you to use.

References

Article reviewed by Mia Paul Last updated on: Oct 12, 2011

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