In the fitness world, there is a common belief that the more exercise accomplished before over-training, the better the progression will be. For example, any experienced athlete would tell you that completing 10 good reps in a set would be more beneficial than completing 8 good reps. They would also tell you that having soreness diminish in 2 days, as opposed to 4, would allow you to stimulate the muscle sooner and speed up progress. (NOTE: we are discussing prior to the threshold of over-training).
Viewing longer lasting soreness as detrimental, there are several approaches to decrease it (ice baths, foam rollers, supplementation), but only one will be discussed in this article – Caffeine.
In a study published and accepted to NIH.gov’s Pubmed section, the authors suggest that caffeine ingestion prior to a workout “decreased perception of soreness in the days after a strenuous resistance training workout,” and “may allow individuals to increase the number of training sessions in a given time period.”
Many athletes already consume caffeine supplements prior to workouts for the performance boosting effect, yet the impact on Delayed Onset Muscle Soreness (DOMS), is a less known benefit. The researchers claim to prove, at (p ≤ 0.05) caffeine significantly decreases DOMS at one, two, three, four and five days after the training session.
If you accept this research, you should draw the inference – caffeine shortens the time needed between resistance training sessions, which could lead to faster progression in physical fitness. Employed in the right way, caffeine could help you get to where you want to be quicker. However, your fitness and health are your decision, so it’s your choice to make.
Link out to the study discussed: http://www.ncbi.nlm.nih.gov/pubmed/24164961
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