Caffeine is the most widely acceptable and readily available stimulant in the world. It powers the 9 to 5 workforce so we can all reach the weekend without falling asleep at our desks. It has also been rumoured that it can be used as an aid in weight loss… is it true?
First let me tell you a story about how I used to be hooked on energy drinks… I would have an energy drink when I got to work first thing in the morning. The afternoon would roll around and… BOOM! Sugar Crash!
How did I beat the sugar crash? I had the bright idea to have another energy drink! It was a vicious cycle. Do I still drink caffeine? Yes but definitely without the sugar. Green tea contains small amounts of caffeine and I use caffeine pills as a pre-workout… yes you read that right! Caffeine has several benefits worth knowing about.
Does caffeine help with weight loss?
Caffeine is found in coffee, tea, energy drinks, soft drinks and products containing cocoa or chocolate. It also exists in a variety of medications and dietary supplements. Most fat burners and pre workouts have caffeine. I challenge you to find me one that does not!
It seems habitual green tea (low intake caffeine) has beneficial effects on weight loss. The Bradzter truly believes that it helps based on past experience! This could also be due to increased water consumption or the poly-phenols in the tea.
- Calorie burning/Metabolic Rate. In a series of four trials Caffeine was found to stimulate the thermic effect of the body digesting food and to increase metabolism.
- Energy Drinks role in weight loss. More research is needed to determine whether daily use of Energy Drinks would affect long-term energy balance and body composition. There is a short boost in energy expenditure which could be explained by the caffeine content. This benefit is however cancelled out by the sugar insulin response.
- Caffeine was found to directly affect leptin levels (Leptin is the magical fat burning hormone most people ignore) by increasing fat oxidation.
Effects on weight training
Most studies state that caffeine reduces the pain felt during a training session. The Bradzter agrees and can definitely go longer with the right dose of caffeine. The placebo effect of taking the caffeine could be closely related to pain perceived but it is still debated.
The American Journal of sports Nutrition has concluded that caffeine definitely helps when the right intensity, duration and type of exercise is performed. It can also depend on the condition of the athlete.
It was also proven that taking caffeine in capsule or powder form was more powerful when compared to coffee.
Blood Pressure and Heart Rate
Caffeine is a stimulant, no matter what you are using it for. Be aware that in most people caffeine raises both heart rate and blood pressure. Since exercise, including weight training also increases heart rate and blood pressure, you should be aware of how much caffeine you are taking in and how much your body can handle. Everyone is different and some people just don’t mix with caffeine. If you are one of those people then don’t force caffeine upon yourself!
Conclusion
Caffeine is a cheap pre-workout that is proven to work and may give you just that little extra edge! So if you want to maximize your performance, you should use the pill form. It’s a lot cheaper and you know your exact dosage. You can pick up 200 tablets/doses for under $20. When you look at most pre-workout supplements on the market you can pay $50-$80 for 50 doses. That’s a big cost saving and you know it’s safe! If anything it could be just the placebo or real kick you need to boost energy levels and we know it does boost metabolism even if only slightly or short lived.
If you are at work and want a steady buzz of energy all day without the crash then Green Tea may be your answer. It is only a small amount of caffeine per cup and it allows you to add to your daily water intake without even knowing you are drinking water! Just be careful drinking green tea on a empty stomach as it can cause discomfort in some people. If this happens just eat something small and you’ll be sweet as bru! If you love coffee then the good news is you don’t have to give it up and as long as you don’t pile on the sugar it may even benefit your weight loss goals.
Stay safe out there and don’t get hooked! Caffeine isn’t the most widely used stimulant in the world by coincidence!
References:
http://ajcn.nutrition.org/content/33/5/989.short
http://www.ncbi.nlm.nih.gov/pubmed/24206825
http://onlinelibrary.wiley.com/doi/10.1038/oby.2005.142/full
https://www.thieme-connect.com/ejournals/abstract/10.1055/s-2007-972996
http://dopingjournal.org/content/7/2/dopingj032008-01.html
http://www.ncbi.nlm.nih.gov/pubmed/19757860
http://www.ncbi.nlm.nih.gov/pubmed/19834348
http://www.ncbi.nlm.nih.gov/pubmed/16937961
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