Want to slice time off your personal best run, or maximise your lifting efforts on the weights? Then caffeine can offer you some benefits; these are the scientifically proven effects and also what you should be aware of.

Effect on recovery after exercise

Let’s start with recovering after exercise. There have been numerous studies that have shown caffeine ingestion, alongside carbohydrates, strongly affects muscle recovery, getting the energy back into tired muscles much faster than otherwise. Positive news for those looking to train harder by increasing their frequency – although as a caveat it must be said that some studies involve some pretty hefty caffeine ingestion.

For example, one trial supplemented 8mg per kg of bodyweight – for this writer that would be 800mg of caffeine, around eight cups of proper coffee – oof! Probably quite hard to consume alongside a big bowl of oats too, if carb-loading, prior to a training session or particular sporting event.

However, the good news is that an intake of just 2mg per kg of body weight (two cups of coffee) was sufficient to see extra benefits to glycogen replenishment in the muscles, although at reduced levels – glycogen is stored in the muscles and is their main fuel source and comes from the food we eat.

The trial studied endurance-trained cyclists and triathletes in a randomised, double-blind trial and showed that participants’ muscles regained 66% more glycogen in the four hours after intense exercise when combining caffeine with carbohydrates during recovery (subjects were administered caffeine before and during exercise, which indicates caffeine exerts its effect best on muscle glycogen synthesis when consumed at the same time as carbs).

The believed mechanism for this faster replenishment was that caffeine can play a role in stimulating intestinal glucose absorption, meaning the recovery cycle is accelerated.

So, the bottom line is, consuming caffeine alongside your carbs post-exercise, can quicken your muscles’ recovery time, allowing for higher training frequencies.

Performance enhancement

The strength and endurance-enhancing properties of caffeine have been long known, with many trials and studies being dedicated to its benefits over the years. Many of the trials have shown that simple coffee ingestion can greatly improve an athlete’s performance above their own baseline abilities and that cognitive performance improvements are also reported in test subjects.

One study found that combining caffeine and carbs improved performance by 9% compared to water alone, and 4.6% compared to carbs alone.

Another study found that in a 1,500-meter run, regular coffee drinkers were 4.2 seconds faster than those drinking decaffeinated coffee.

Another linked study found that coffee helped reduce the perception of effort, allowing athletes to work harder, for longer. In a study of cyclists, caffeine was shown to outperform carbs or water in increasing workload.

The cyclists ingested 250mg (2.5 cups of coffee), of caffeine an hour prior to their ride and this was followed by an additional loading of 250mg, at 15min intervals, over the first 90min of the ride. This consumption of caffeine boosted endurance performance by 7.4% and their Vo2 by 7.3% (Vo2 is the maximum amount of oxygen that your body can use during exercise).

The other significant thing to note about this is that alongside the comparatively large increase in the cyclists’ performance, the subjects’ perception of their own exertion remained unchanged, which is a key psychological effect that caffeine can cause in the user – you are working harder, but don’t actually feel like you are.

So, the bottom line is that caffeine really can help in allowing users to maximise their workout and training sessions or achieve those personal bests, training harder, for longer.

In a systematic review, found that while there is a significant impact of coffee on the cardiovascular system, and on the metabolism of carbohydrates and lipids (in muscle recovery and fat breakdown): “Coffee is associated with a reduction in the incidence of diabetes and liver disease. Protection seems to exist also for Parkinson’s disease among neurological disorders, and its effect on cancer risk appears to favour risk reduction. Coffee consumption seems to reduce mortality.”

Effects on iron absorbtion

One thing to be aware of with coffee intake is potential iron deficiency, as coffee and other caffeinated drinks (especially teas) have been shown to inhibit iron absorption in the digestive system.

A study found that drinking a cup of coffee with a ‘hamburger meal’ reduced iron absorption by 39%. In the same study they found that drinking tea, a known inhibitor of iron absorption, with the same hamburger meal reduced iron absorption by 64% – and the stronger the tea or coffee, the less iron was absorbed by the participants.

Alongside caffeine the polyphenols and tannins found in tea and coffee are also thought to be inhibitors of iron absorption. A study found that these substances include chlorogenic acid, which is found mainly in coffee, cocoa, and also some herbs, and the tannins found in black tea and coffee, inhibit iron absorption in humans.

These compounds were found to bind with iron during the digestion process, making it more difficult for the body to absorb, with the levels of iron absorption decreasing as the polyphenol content of the food or beverage increased.

For those with specialised diets, vegan or vegetarian diets, who may have lower iron intakes, it would be considered wise to reduce caffeinated drink intake, or to take other measures such as supplementation – but always consult your doctor first.

However, the good news is that the study also found that the effects of coffee and caffeine on iron absorption were dependent on when it was consumed alongside food. Drinking your morning coffee one hour before breakfast should have no effect on iron absorption.

To see your company in any upcoming features we are arranging please email laura@hurstmediacompany.co.uk or editorial@hurstmediacompany.co.uk

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1. Jimmy’s Coffee subscription

Jimmy’s offer the UK’s first iced coffee subscription service. The ready-to-drink iced coffees only contain Rainforest Alliance Certified Arabica coffee and are poured into all aluminium cans and the UK’s first BottleCan which will recycle forever.

People across the UK can sign up for a two, four, or six weekly supply of iced coffee, delivered straight to their door, making it easy for people to get their daily caffeine fix while saving money.

The range includes a choice of Jimmy’s Original, Mocha, Skinny, Extra Shot, or opt for the dairy-free, vegan choice with their Oat Iced Coffee.

Find out more at jimmysicedcoffee.com

2. TOPL Spill-Safe Travel Cup

TOPL have finally created what they describe as a guaranteed non-spill reusable travel cup. Their SpillSafe technology ensures that the safety valve shuts when the cup is knocked over, so you will never have to worry about spraying coffee across your desk again.

Their ergonomic and stylish cup is available in a variety of colours, and can be engraved with your name or a personal message.

Find out more at toplcup.com

3. The Adventurer Kit by Modern Standard Coffee

The ultimate on-the-go coffee kit for those that like their coffee brewed wherever they may be. Designed to be packed away in a pannier or backpack, coffee-loving adventurers can have their fix whenever their travels find them far from their favourite coffee shop.

This compact and efficient kit contains all you need to get sipping a delicious roast as soon as possible. This set contains an Aeropress Go, Aeropress papers, a Rhinogear hand grinder, and a bag of customisable coffee of your choice.

Find out more at modernstandardcoffee.co.uk

4. Özerlat Turkish Coffee

We all deserve a little indulgence, especially at Christmas.  Family business Özerlat delivers on that with its range of premium Turkish coffees and sumptuous, sweet treats from traditional Turkish Delights to authentic Tahin Helva; all perfect gifts for the food lover in your life.

Turkish coffee is the original gourmet; the beans are ground finer even than espresso, and Turkish coffee is made using a ritual that dates back centuries. 

Find out more at ozerlat.co.uk

5. Odd Coffee Company subscription

With thousands of tonnes of coffee discarded each year, The Odd Coffee Company rescues surplus coffee pods and tonnes of ground coffee to help reduce waste. 

Despite having minor imperfections that don’t impact the quality or taste, the coffee is often rejected due to strict cosmetic and quantity requirements set by supermarkets and retail trade.  

The Odd Coffee Company repackages the rejected and surplus coffee in fully recyclable packaging for customers to enjoy sustainably sourced, quality roasted beans or pods at a fraction of the price. 

Find out more at oddcoffeeco.com

6. Hundred House Coffee

Hundred House offers gift subscriptions of their characterful speciality coffee delivered monthly, direct to your door. They provide complimentary brewing guides with the first delivery; perfect for those wanting to master the art of creating a barista-style coffee at home.

There’s also a new Christmas blend with notes of figgy pudding, gingerbread and chocolate. Plus for the more adventurous, they offer Freak & Unique, a curiosity collection of some of the world’s most bizarre and extraordinary coffees.

Find out more at hundredhousecoffee.com

7. Contigo Travel Mug range

Contigo’s recently launched its new-and-improved Byron 2.0 travel mug which is 100% leak-proof and keeps drinks warm for up to seven hours or cold for up to 18 hours ideal for on-the-go.

Simply press its Snapseal lid and it opens for easy one-handed drinking, rather than having to unscrew or remove lids when out and about. At 590ml in size, it’s perfect for keeping up a caffeine fix all day. The lid is also dishwasher safe, making it easy to keep clean.

Designed to look the part, the Byron 2.0 combines fashion and practicality and is available in a range of eye-catching colourways.

Find out more at amazon.co.uk

8. Presto gift set

Give the gift of choice with three premium coffee blends from sustainable coffee producer Presto.

A thoughtful gift for the eco-conscious caffeine head, this trio of Rainforest Alliance Certified blends stars Presto’s new silky smooth Fireside Blend and is accompanied by two of its award-winning sisters.

The House Espresso is the brand’s signature coffee, a medium roast ground coffee oozing with rich chocolate undertones. While the Brazilian Blend offers a slightly lighter roast ground coffee that’s smooth and creamy.

Find out more at presto-coffee.com

9. London Nootropics

Fancy a caffeine kick with benefits? London Nootropics have designed three blends of coffee uniquely suited to provide different effects suited to your caffeine needs.

They give you all the parks of regular coffee whilst aiming to minimise caffeinated jitters.

London Nootropics are made with the highest-quality medicinal mushrooms and each blend is designed for a specific purpose; Grind for mental focus, Zen to create a sense of calm and Mojo for a natural boost.

Find out more at londonnootropics.com

10. Perky Blenders Winter Blend

Perky Blenders are a family business, roasting Great Taste Award-winning specialty coffee and serving up daily brews in their coffee shops across east London.

The small, highly-caffeinated team have launched their yearly Winter Blend, featuring a beautifully illustrated pouch. Freshly roasted in east London, the Winter Blend is centred around rich and inviting Christmas cake flavours.

Find out more at perkyblenders.com

To see your company in any upcoming features we are arranging please email laura@hurstmediacompany.co.uk or editorial@hurstmediacompany.co.uk

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