Caffeine May Lessen Pain during Intense Exercise

Muscle pain and discomfort are a major limiting factor to high intensity exercise efforts. Previous attempts to reduce or minimize muscle soreness during exercise have produced relatively little practical benefit. A recent study published in the International Journal of Sports Nutrition and Exercise Metabolism suggests that caffeine may provide a solution.

Twenty-five college-aged men who were either low or high-caffeine consumers ingested caffeine or a placebo followed by 30 minutes of cycling one hour later. The experimental beverage contained 5mg caffeine per kg of bodyweight, or the equivalent of 3 to 4 cups of coffee or Red Bulls. The researchers assessed the participants perceived level of quadriceps muscle pain along with exercise oxygen consumption, heart rate, and cycling work rate.

Following testing, participants in the caffeine group reported a moderately significant reduction in quadriceps muscle pain. The effects were consistent for both habitually high and low-caffeine consumers. The researchers postulate that the effects of this study indicate that caffeine remains effective as an analgesic even in persons with a tolerance for caffeine.

Past research has identified the performance enhancing benefits of caffeine, but its effect on muscle pain during exercise had not been studied. This study indicates that pre-exercise ingestion of caffeine might reduce the soreness associated with a particularly intense training session or a change in the routine. However, caution is advised because as a stimulant caffeine can have negative side effects in some individuals.

Gliottoni, R.C., et al (2009) Effect of caffeine on quadriceps muscle pain during acute cycling exercise in low versus high caffeine consumers. International Journal of Sports Nutrition and Exercise Metabolism. 19(2).