Caffeine benefits body building

By: DANIEL HANNA For The Red & Black

Posted: 1/30/07

Caffeine has gained a bad rep over the past decade and has been associated with a slew of health-related problems, including cardiovascular ailments and insomnia.

But, before you throw away your cup of java, you should take a look at the numbers.

Caffeine's adverse effects are most prevalent when three or more cups are consumed. In fact, when timed correctly, your daily cup actually may improve your workouts, rather than hurt them.

According to an August 2006 article in the Journal of Strength and Conditioning Research, caffeine has been shown to increase upper-body strength when consumed prior to training.

Researchers Terry Housh and Jared Coburn, among others, discovered a statistically significant increase in the one-rep bench max of the caffeinated subjects when compared to the placebo group.

The researchers concluded caffeine "may be an effective supplement for increasing upper-body strength."

However, caffeine has no significant effect on the lower-body strength of the subjects.

In other words, if it's leg day at the gym, don't fret if you forgot your cup of joe.

Apart from boosting strength, caffeine may increase endurance in prolonged aerobic activities like running and cycling.

In a 1995 article in the International Journal of Sports Medicine, researchers discovered an increase in the stamina of nine experienced cyclists due to caffeine consumption. Specifically, the researchers discovered

that caffeine is an effective "aid that stimulates endurance performance."

The cyclists were able to cycle longer thanks to the caffeinated beverages they consumed.

That said, too much of anything can be detrimental. Limit your caffeine intake to a cup of coffee thirty minutes to an hour before training and enjoy the rewards of caffeine: cycle longer, run harder and lift more than ever before.

Certified personal trainer Jason Mathew, a senior from Dublin, never drinks coffee. He said that drinking two cups of green tea allows him to feel "a big difference" in his workouts, particularly in strength.

Similarly, John Weatherford, a graduate student from Decatur, drinks a Diet Coke before every water polo practice. He said it "definitely helps" him do "interval workouts faster" when he drink caffeinated beverages.

Take it from these guys: You don't have to drink coffee to reap the rewards of caffeine. Grab a mug of green tea or a Coke about an hour before training and who knows, you might end up fit like Weatherford or Mathew.