Caffeine has been widely used within the athletic world for decades. There are individuals who swear by it and feel as though they cannot perform without it, as well as individuals that claim not to notice any benefits. For those of you who are believers in the use of caffeine to enhance exercise, how do you determine when the correct time for intake is? Do you simply read the directions on the pre-workout supplement you are taking, and abide by the “drink 1 hour prior to activity”? Well what if there was more benefit to be had, by changing the timing of the caffeine you are ingesting?
There was a recent study published in the Journal of the International Society of Sports Nutrition, titled "Muscle contraction time after caffeine intake is faster after 30 minutes than after 60 minutes”. The title does appear to give away the answer to the question previously posed, however let’s dig a little deeper into how the study was performed, and what the results actually say.
This study set out to determine the optimal time at which human muscle reacts greatest to caffeine, focusing on pre-caffeine intake, 30 minutes following caffeine intake, and 60 minutes following caffeine intake. This study differed from many others in the fact that it focused on the reaction within the muscle fibers themselves, specifically using tensiomyography (TMG - a measuring method for detection of skeletal muscles’ contractile properties). Many other studies have had the tendency to focus on the response of the nervous system, and not the actual muscle itself.
The TMG measurements were performed on the gastrocnemius medialis muscle (commonly known as the bulk of the calf muscle) of 42 male athletes who regularly consumed caffeine. The 42 male athletes were given 6 mg of caffeine per kg body weight, and TMG measurements were taken at three separate points; prior to caffeine intake, 30 minutes afterward, and 60 minutes afterward.
So what did the results find?
Analysis of TMG parameters looked at three separate variables; time to contraction (Tc), time delay (Td), and maximal displacement (Dm). All three variables revealed that muscles exhibited faster contractions and greater stiffness at the 30-minute mark, compared to both pre-caffeine intake, and the 60-minute mark. Without getting too far into the technicalities, all three (Tc, Td, and Dm) demonstrated a significant main effect. No significant effect of body side was observed.
So what is the take-away?
The findings of the study suggest that muscle contraction time as well as muscle delay time are both influenced by caffeine intake, and they are likely influenced greater 30 minutes after ingestion, as compared to 60 minutes after ingestion. So, it may be helpful for you to take a look at the timing of your caffeine intake in relation to your activity, exercise, or sporting event. If you’re one of those individuals who is set on the need for caffeine, you might as well get the most benefit from it!
Read the Article Yourself: Muscle contraction time after caffeine intake is faster after 30 minutes than after 60 minutes
REFERENCE:
(2024) Muscle contraction time after caffeine intake is faster after 30 minutes than after 60 minutes, Journal of the International Society of Sports Nutrition, 21:1, DOI: 10.1080/15502783.2024.2306295