Caffeine and Exercise Performance • Hacker News Board

Re: Caffeine and Exercise Performance

#31

Post by amelius » Thu, Sep 29, 2022, 10:34 AM UTC

jtwaleson wrote: post #10

I've recently started taking 200mg caffeine pills in the morning instead of coffee. A very cheap and easy way to boost energy in the morning, within about 15 minutes you really want to get out of bed, and no need to walk to the coffee machine. 200 pills are about $5, which is a lot cheaper than coffee. I'll probably tone down the dose, because it's the equivalent of 3 espressos, which is a bit much. I would normally…

Note:

If you drink more than three cups of coffee a day, you may need five to 10 times the amount of vitamin B1 than other people. That’s largely because you’ll excrete more of the nutrient through your kidneys and into your urine.

https://www.sheknows.com/health-and-wellness/articles/808646...

Re: Caffeine and Exercise Performance

#32

Post by nicoburns » Thu, Sep 29, 2022, 10:36 AM UTC

eptcyka wrote: post #29

glogla wrote: post #2

Wasn't caffeine combined with contact sports linked to some brain damage? I remember this being a thing going around - the proposed mechanism was that while caffeine helps in general, it constricts brain blood vessels making blows to head more dangerous, since blow to head "spills" stuff from neurons and due to the constriction they take longer to be resupplied. I remember some scientific articles on this but I don't…

> Wasn't caffeine combined with contact sports linked to some brain damage? Contact sports and oats will be linked to some brain damage. Contact sports and listening to seagulls in the evening too will lead to brain damage.

I mean that’s true, but it’s still entirely possible that something like caffeine could make it worse.

Re: Caffeine and Exercise Performance

#33

Post by SpaceInvader » Thu, Sep 29, 2022, 10:38 AM UTC

I'm an avid runner (50-70km/week) and I've been running for 5 years. I run long distances on trail.

Seems that although it increases performance and stamina for me it also brings my heart rate up, which is not desirable in most cases since I'm training ~80% of the time in zone 2 (aerobic). At given pace I can have few bits higher HR when caffeinated (between 5 and 10 bpm) which means that I need go go slower in order to stay in zone 2.

For me it's a tool that I'm using during races. Also worth noting is that caffeine works on me really well.

Re: Caffeine and Exercise Performance

#34

Post by ehnto » Thu, Sep 29, 2022, 10:41 AM UTC

pmontra wrote: post #27

One data point: I can drink 3 espressos at midnight, go to bed and fall asleep. Apparently I'm immune to caffeine which is both good (I can have a coffee at any time of the day) and bad (if I'm sleepy and I have to drive a coffee won't wake me up.) Maybe I also won't get any of those exercise performance effects.

Caffeine doesn't necessarily stop everyone from sleeping, but it has been shown to still affect sleep quality if you do manage to get to sleep. It also might be that you're falling asleep before the caffeine has a chance to interrupt your sleepiness.

I felt the same way as you and would often have coffee before bed, but since stopping that practice I feel much, much more rested. I stop 6 hours before intending to go to sleep, since that's about the half-life of caffeine in the body. Everyone is probably a little different in their ability to process caffeine, but this has been working for me.

Re: Caffeine and Exercise Performance

#35

Post by brailsafe » Thu, Sep 29, 2022, 10:44 AM UTC

marban wrote: post #18

I work out 2h/d/365d and used to take 450mg boosters, incl. the usual suspects like Citrullin, β-A, etc. every morning. Went cold turkey and I'm now at a single shot of Espresso pre-workout — and the best shape of my life (mid-40). Sleep and nutrition are key; don't get dependent on whatever supplement you think is necessary.

What do you mean you work out for 2h literally every day?

Re: Caffeine and Exercise Performance

#36

Post by patpatpat » Thu, Sep 29, 2022, 10:45 AM UTC

pelasaco wrote: post #28

being an old bjj black belt (4th degree), I loved to see it here. I'm training bjj/grappling for more than 30 years right now. I'm 40, and started it when I was 10. I did the math and I drink around 6mg-8mg/kg/day. My question is regarding the caffeine tolerance. Should I reset it from time to time? Never did it, but I'm curious if it exists and its necessary or if that's just a myth. OSS

You can definitely cycle caffeine. If you want to experience that amazing caffeine high.

There is also some guidance that you should give it 3-4 hours after waking to have your first coffee, as it gives your natural cortisol a chance to do it's thing (caffeine supposedly uses similar mechanisms and blocks your cortisol).

Re: Caffeine and Exercise Performance

#37

Post by [deleted] » Thu, Sep 29, 2022, 10:49 AM UTC

fegu wrote: post #21

bheadmaster wrote: post #15

Earlier quoted context omitted.

> I stopped taking L-Theanine because I would experience a noticeable comedown of apathy two days later. This was also my experience, but not two days later - the same day. I'd take L-Theanine, feel okay for a few hours, then feel extremely irritable and anxious for the rest of the day. More L-Theanine didn't help.

Is there any statistics on whether women drink more green tea than men? It certainly seems that way.

[deleted]

Re: Caffeine and Exercise Performance

#38

Post by idontwantthis » Thu, Sep 29, 2022, 10:52 AM UTC

tomalaci wrote: post #19

Caffeine combined with L-Theanine does seem provide slight boost for focus to me. That said, I think biggest mood/focus/energy difference (besides a nice workout which is also important) for me was getting vitamins and other micronutrients in order. I highly suggest you to do a blood test or two per year for all the common vitamins/micronutrients to see which you need to fix. For men, I think it is especially importa…

Was your diet deficient in those vitamins for some reason?

Re: Caffeine and Exercise Performance

#39

Post by Xamayon » Thu, Sep 29, 2022, 11:02 AM UTC

idontwantthis wrote: post #38

tomalaci wrote: post #19

Caffeine combined with L-Theanine does seem provide slight boost for focus to me. That said, I think biggest mood/focus/energy difference (besides a nice workout which is also important) for me was getting vitamins and other micronutrients in order. I highly suggest you to do a blood test or two per year for all the common vitamins/micronutrients to see which you need to fix. For men, I think it is especially importa…

Was your diet deficient in those vitamins for some reason?

I know mine was chronically low in Magnesium. The first indicator which got my attention and pointed to a potential problem was that taking a multi vitamin would make me feel _much_ better than normal the next day.

Re: Caffeine and Exercise Performance

#40

Post by 6stringmerc » Thu, Sep 29, 2022, 11:05 AM UTC

pgt wrote: post #4

mckirk wrote: post #3

For people interested in using caffeine for tasks that don't provide an outlet for the jitteriness in the form of physical exercise: Check out L-Theanine[1], it works wonders for keeping caffeine's focus, but dampening the anxiousness. [1]: https://examine.com/supplements/theanine/

L-theanine is the active non-sedative anxiolytic in green tea that gives it such a "smooth high" when combined with its methylxanthine stimulants, theobromine and caffeine - which are natural pesticides, by the way. Anecdote of one: I stopped taking L-Theanine because I would experience a noticeable comedown of apathy two days later.

Just a quick note of appreciation regarding the come down observation - I’ve been weaning down my caffeine to minimal but do want to keep the option open and not get too amped if I decide to have a caffeine day.