Hormonal Health and Wellness of the Female Athlete: The Effect of Caffeine on Hormones and Athletic Performance

Drew Mulvey MS, CDN, CNS, CLT, PnL1 

Caffeine
Caffeine is a compound that “stimulates the central nervous system.” 1 This helps to give us that burst of energy in the morning when we are getting sluggish or as that pre-workout push before a tough gym or training session. Commonly, caffeine is used in many pre-workout drinks and can be found also in coffee, tea, and cacao. It’s commonly used for that first-morning perk but is it beneficial for us? Let’s read on.

How Caffeine Affects Hormones

Energy can neither be created nor destroyed, just transferred.2 When you get that burst of energy it is not the type of energy your body would draw from food. This release of adrenaline and noradrenaline stimulated by caffeine intake can increase lipolysis ( which I will cover more of shortly) but it can also increase the release of cortisol. If this energy is not used right away in the form of exercise, cortisol can stimulate the liver to release glucose into the bloodstream and may decrease insulin sensitivity. Too much caffeine without this energy having an effective outlet can also affect the production of sex hormones, such as progesterone and estrogen, the hormones responsible for reproduction, mood, and focus, as it is shunted into cortisol production. In a recent study, findings demonstrated that women drinking 200 mg or more a day of caffeine had lower estrogen levels than those who drank less.3

What Can This Do First Thing in the Morning?

Your body has been fasting for about 8-10 hours and is thus in need of fuel. To have that first-morning joe without the intention of working out can put a bit of a strain on the adrenals. Yet, if there is the intention of working out this can be an excellent addition to your routine as it can increase fatty acid oxidation. Do you find it hard to lose weight, that your energy spurts and then decreases and you are not working out after that morning joe? This could be the explanation.

As mentioned above, caffeine increases the production of noradrenaline and adrenaline, which have the capability to increase lipolysis or break up fat. This can impact cortisol levels, which if left unattended can impair the insulin response and potentially lead to weight loss resistance. Elevated cortisol levels also decrease the production of sex hormones such as progesterone and estrogen. Therefore, if you are going to have that morning Joe, make sure that you add some movement afterward or do this. (See next point)

The Power of Carbohydrates

If you are not working out in the morning, it would be best to add a source of carbohydrates. Carbohydrates are not only important as the primary source of fuel for your workouts but they also help with decreasing cortisol levels. For that athlete looking for a performance boost in the morning, straight coffee will not fuel an effective workout. Personally, I use a source of EAAs to prevent muscle breakdown, healthy fats, fruit, and caffeine before morning workouts. (Link below!) It is important to fuel the body within 1-1.5 hours after the workout to prevent further stress placed on the body and help to speed up the recovery process. Therefore, a pre-workout and recovery meal should have adequate amounts of carbohydrates and protein, and some fats.

Pure Encapsulations Essential Aminos

https://wellevate.me/drew-mulvey-1  

Adaptogens

CBD-infused or reishi mushroom-infused coffee has now become somewhat of a popular thing recently. Why is that? Both are considered adaptogens, substances that help the body better adapt to stress which helps to improve immune function and “normalize” natural processes in the body. They do this by “increasing” resistance to a wide array of physical, chemical, and biochemical influences. 4 These in turn are beneficial for decreasing cortisol and anxiety levels and improving energy production. Therefore, coupling these with your morning joe or tea may decrease the stress response and deliver a slow release of energy while keeping your stress hormones balanced. Pair some green tea with ashwagandha, lion’s mane, or I personally do maca powder in a cacao latte. Why will this be beneficial? Less stress placed on the body can spare muscle proteins, improve one’s mood, enhance recovery and maintain insulin sensitivity. 

What are Some alternatives to Caffeine?

Proteins are made up of small building blocks called amino acids. One, in particular, L-tyrosine is the precursor to our thyroid hormone and is excellent for our metabolism. This can also be used as a pre-workout boost. Why is that? Tyrosine is said to increase dopamine levels which can improve focus and motivation as well as the release of epinephrine and norepinephrine.5 Tyrosine can also be found in protein powders. Usually between 500 mg – 2000 mg is often consumed before a workout.6,7 Personally, I have been taking 500 – 1000 mg tyrosine plus 500 mg L-Acetylcarnitine before mine.

Other alternatives to caffeine include turmeric. As mentioned before, noradrenaline is important for lipolysis. Turmeric is also responsible for decreasing inflammation, and increasing serotonin and melatonin levels. This is important for mood and sleep. Getting better sleep leads to better mood and energy and this leads to better training sessions. 

(I just did a Live about that! Check it out here)