In this article about the science behind caffeine: Can you still remember what you felt when you had your very first cup of coffee this morning? An improved focus and perhaps even euphoria. But that third, fourth, or fifth cup you drink thoughtlessly without experiencing any particular feeling. Dutch people drink an average of 2.4 cups of coffee per day, which is the highest average in the world. We know how to do it. But what is the actual effect of coffee on your body? We looked into it.
The science behind caffeine explained
Caffeine tolerance
The active substance in coffee is caffeine, the most popular stimulant worldwide. Some people may experience tension or anxiety from caffeine consumption, but most people primarily experience happiness, relief, and/or alertness from caffeine. Unfortunately, you will only experience these euphoric effects if you hardly drink coffee. Drinking just one cup of coffee already increases your caffeine tolerance, causing your body to get used to these effects.
The effect of caffeine
Caffeine can block various receptors in the brain. The so-called A1 receptor in your brain increases sleepiness; caffeine blocks this receptor and increases alertness. Additionally, the A2 receptor is blocked, which increases dopamine levels. Dopamine has a stimulating effect on your mood.
The proven effects of caffeine
Besides the fact that coffee is part of our daily life and most of us cannot imagine a day without it, there are also several (positive) effects that have been scientifically researched and proven.
Caffeine can enhance cognition
Because caffeine increases the production of adrenaline and dopamine, improved focus and mood can be experienced. However, when you regularly drink coffee, your body becomes accustomed to these amounts, and consuming it will only keep your adrenaline and dopamine levels stable. Additionally, caffeine can stimulate memory, even in people who are not used to drinking coffee. Overall, it can be concluded that caffeine can improve the cognitive performance of occasional coffee drinkers and ensures that the cognitive performance of heavy coffee drinkers remains 'normal'.
2. Caffeine can increase strength output
A caffeine dose of 400-600 mg can temporarily increase your strength level. People who hardly consume caffeine will experience a significant difference in strength output during strength training. Furthermore, the intake of caffeine alongside carbohydrates can promote the absorption of glycogen, which is particularly important if you train multiple times a day.
3. Caffeine can help burn fat
There are two determining effects for fat burning in which caffeine can play a role. The thermic effect of food is the extra energy the body uses to digest and absorb food. Caffeine increases the body's heat production, which can temporarily enhance the thermic effect and stimulate fat burning. Additionally, caffeine can increase the levels of cAMP, a substance that lowers triglyceride levels (fats) in your fat cells and improves protein synthesis in muscle cells.
Caffeine consumption
Well, the science behind coffee and the active ingredient caffeine is clear. There are several potentially positive effects of caffeine, but these will mainly be experienced by occasional coffee drinkers. Heavy coffee drinkers build a tolerance to caffeine, and coffee consumption will only serve to maintain levels in the body. Is caffeine bad for you then? Those who regularly consume too much caffeine may experience insomnia, restlessness, and an increased feeling of tension. What is too much, however, varies for everyone. The advice is to listen to your body and do what feels right for you. After reading this article, you will at least be a bit wiser about the effects of caffeine. If you have any further questions, you can always visit the coffee corner of Daadkracht ;-).
Source: “The science behind caffeine”. Examine.com.
Also read: 5 breakfasts with more than 25 grams of protein · more articles on our blog · personal training at Daadkracht.
