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Koffein und Muskelaufbau: das sagen die Studien Zum Inhalt springen
Koffein und Muskelaufbau sind für sich genommen schon zwei emotional aufgeladene Themen, bei denen die Sachlichkeit oftmals erster Verlierer der Diskussion ist. Versuchen wir es trotzdem mal mit klaren und faktenbasierten Hinweisen für oder gegen die Nutzung von Koffein beim Muskelaufbautraining.
Kaffee im Alltag Ich stoße gerne Leute vor den Kopf, verbal natürlich. Deswegen schaue ich Menschen abschätzig an, die behaupten, sie könnten ihren Arbeitsalltag nur mit jeder Menge Kaffee erledigen und putzigerweise ihren Arbeitstag zu nicht geringen Teilen mit Kaffeepausen verbringen.
Dann versuche ich zu erklären, dass Koffein bei (Alltags-) Stress nur kontraproduktiv sein kann. Kaffee ist streng genommen nichts anderes als flüssiger Stress, deswegen entfaltet er seine wunderbare Wirkung vor allem bei Nachteulen und Morgenmuffeln.
Koffein eignet sich hervorragend, um schnell von einem Zustand der Inaktivität in einen Zustand der Aktivität zu gelangen. Um einen hohen Level an Aktivität im Alltag aufrecht zu halten, ist Kaffee eine denkbar schlechte Idee.
Koffein blockiert die Verarbeitung von Adenosin , ein Nukleosid, dass Neutrotransmitter regulieren kann und so den Schlafzyklus mitverantwortet. Adenosin baut sich tagsüber im Körper auf, um uns gegen Abend auf die Reise ins Traumland zu schicken. Der Konsum von Koffein blockiert zwar die Verarbeitung des Adenosin an den Rezeptoren, aber nicht die Produktion.
Entsprechend hart fällt der Hammer, wenn mal kein Koffein verfügbar ist und der aufgestaute Stoff seine volle Wirkung entfaltet.
Kaffee und Leistungsfähigkeit beim Krafttraining Daraus lässt sich vorläufig folgende Schlussfolgerung ziehen: wer ohnehin den Tag über viel Kaffee trinkt, der sollte nicht zwei Stunden vor dem Training damit aufhören. Die Halbwertszeit von Koffein im Körper beträgt zwei bis sechs Stunden . Man könnte also in eine Situation geraten, in der gerade zu Trainingsbeginn das Adenosin wieder anfängt, seine Arbeit zu verrichten.
Dazu eine weitere Erkenntnis: wenn abends trainiert wird, dann sollte der Kaffee vor dem Training definitiv der letzte des Tages sein. Zur Korrelation zwischen Schlafqualität und Muskelkraft gibt es genug Studien. Kurz zusammengefasst, wer weniger als sechs Stunden qualitativen Schlaf pro Nacht bekommt, der muss mit weniger leistungsfähigen Muskeln leben.
Noch effektiver wäre es allerdings, tagsüber weitgehend auf Kaffee zu verzichten und diesen ausschließlich zu Trainingszwecken und vielleicht noch morgens zum Wachwerden einzusetzen.
Der Körper reagiert auf ständigen Kaffeekonsum mit der Ausbildung neuer Rezeptoren (ja, Neurotransmitter sind wichtig für den Körper). Hieraus folgt ein immer höherer Kaffeebedarf, um den gleichen Effekt zu erreichen, beziehungsweise echte Entzugserscheinungen, wenn der Stoff mal nicht verfügbar ist.
Ähnlichkeiten zu Drogenkonsum sind nicht zufällig.
Studien zu Koffein und Krafttraining Die gute Nachricht: Koffein kann die Kraftentwicklung im Muskel positiv beeinflussen , diese Erkenntnis ist relativ gesichert. Verantwortlich dafür ist weniger eine direkte Auswirkung auf die mechanische Kraftentfaltung der Muskelfasern als vielmehr ein neuronaler Effekt, der die gefühlte Belastung mindert und den Sportler schmerzunempfindlicher macht.
Ein vorläufiges, aber erwartbares Ergebnis, das auch in einer deutschen Studie festgestellt wurde:
“Explosive voluntary strength and voluntary activation at the onset of contraction were significantly increased following caffeine ingestion. Changes in spinal reflex responses and at the muscle level were not observed. Data suggest that caffeine ingestion induced an acute increase in voluntary activation that was responsible for the increased strength regardless of the contraction mode.”
Behrens M, Mau-Moeller A, Weippert M, Fuhrmann J, Wegner K, Skripitz R, Bader R, Bruhn S. Caffeine-induced increase in voluntary activation and strength of the quadriceps muscle during isometric, concentric and eccentric contractions. Sci Rep. 2015 May 13;5:10209. doi: 10.1038/srep10209. PMID: 25969895; PMCID: PMC4429543.
In einer Metastudie der International Society for Sports and Nutrition konnte ebenfalls ein “signifikanter ergogener Effekt” durch Koffeinkonsum festgestellt werden, vor allem die Kraftentfaltung im Oberkörper betreffend.
Viele der Studien beziehen sich auf Krafttests nahe der Maximalkraft. Allerdings konnten in anderen Untersuchungen auch positive Effekte hinsichtlich der Energiebereitstellung identifiziert werden, so zum Beispiel bei Kampfsportlern:
“Supplementation with 3-6 mg/kg of caffeine was found to increase the glycolytic contribution to energy metabolism during the execution of real or simulated combats, as indicated by elevated blood lactate concentrations. Caffeine intake was also noted to improve levels of strength, power and upper arm muscular endurance.”
López-González LM, Sánchez-Oliver AJ, Mata F, Jodra P, Antonio J, Domínguez R. Acute caffeine supplementation in combat sports: a systematic review. J Int Soc Sports Nutr. 2018 Dec 29;15(1):60. doi: 10.1186/s12970-018-0267-2. PMID: 30594211; PMCID: PMC6310931.
Randnotiz: Hinsichtlich der Tatsache, dass der Kampfsportler für die erhöhte Leistungsfähigkeit einen Preis in Laktat zahlt, ist es meines Erachtens zweifelhaft, wie lange die Bilanz von Koffein im Kampfsport positiv bleibt. Das wäre im Training zu beobachten, bevor man Koffein vor einem Titelkampf einsetzt.
Darüber hinaus existiert ein “umbrella review”, sozusagen eine Studie der Metastudien, des British Journal of Sports Medicine , an der unter anderem Brad Schoenfeld mitgewirkt hat. Diese kam abschließend zu dem Ergebnis, dass die Mehrzahl der Untersuchungen einen signifikanten positiven Einfluss von Koffein über die ganze Bandbreite leistungsorientierter, physischer Aktivitäten feststellen konnte:
“Ergogenic effects of caffeine on muscle endurance, muscle strength, anaerobic power and aerobic endurance were substantiated by moderate quality of evidence coming from moderate-to-high quality systematic reviews.”
Grgic, Jozo & Grgic, Ivana & Pickering, Craig & Schoenfeld, Brad & Bishop, David John & Pedisic, Zeljko. (2019). Wake up and smell the coffee: caffeine supplementation and exercise performance—An umbrella review of 21 published meta-analyses. British Journal of Sports Medicine. 10.1136/bjsports-2018-100278.
Randnotiz: Es soll nicht verheimlicht werden, dass das Review die dürftige Studienlage, beziehungsweise die wissenschaftliche Verwertbarkeit vorhandener Studien kritisiert.
Ich möchte hinzufügen, dass meines Wissens keine Langzeitstudie existiert und dass die vorhandenen Studien lediglich einen positiven Effekt auf die Leistungsfähigkeit beim Training festgestellt haben. Die Frage, inwieweit Koffein beim Muskelaufbau hilft, ist damit nicht abschließend geklärt.
Kaffee und Muskelaufbau: so wird’s gemacht Für alle Sportler, die Kaffee zur Verbesserung der Trainingsleistung in Erwartung eines positiven Effekts für den Muskelaufbau einsetzen möchten, haben wir folgendes bereits etabliert:
Kaffee verbessert die Trainingsleistung durch neuronale Effekte Der Effekt ist mutmaßlich umso höher, je weniger der Körper an Kaffee gewöhnt ist Zur Erhaltung der Schlafqualität sollte Kaffee nicht zu spät am Abend eingesetzt werden Es bleiben Fragen offen.
Wie viel Koffein für Muskelaufbau? Ein weiterer Punkt, der beim Einsatz von Koffein für den Muskelaufbau immer beachtet werden sollte: die Menge an Koffein, die in den Studien verabreicht wurde, ist mutmaßlich weit jenseits handelsüblicher Mengen. Um es mal vorsichtig auszudrücken.
In der eingangs beschriebenen deutschen Studie wurde den Probanden zum Beispiel 8mg Koffein pro Kilogramm Körpergewicht verabreicht.
Ein 80 Kilogramm schwerer Sportler müsste etwa 0,8l Kaffee trinken, um auf vergleichbare Werte zu kommen. In Studien werden so hohe Konzentrationen durch Koffeintabletten erreicht.
Getränk Koffeingehalt / 100ml Kaffee 80mg Cola 10mg Energydrink 32mg
Mal abgesehen von der nicht unerheblichen Zufuhrmenge und der Tatsache, dass man einen signifikanten Anteil der Trainingszeit für WC-Aufenthalte einplanen sollte: viele Menschen vertragen so große Mengen Kaffee vor dem Training schon aufgrund der enthaltenen Gerbsäuren nicht.
Hier kann allerdings Abhilfe geschaffen werden. Wenn man nicht allzu sehr am Geschmack interessiert ist.
Natriumhydrogencarbonat, landläufig auch als Natron bekannt und in vielen Küchen zu finden, neutralisiert die Säure im Kaffee recht gut. Auch mit Natron in großen Mengen wäre ich eher vorsichtig, gerade wenn es auch beim Kochen und Backen zum Einsatz kommt. Gegen 5 bis 10 Gramm zur Neutralisierung der Säure in großen Mengen Kaffee ist aber wahrscheinlich nichts einzuwenden.
Zumal dem Natriumhydrogencarbonat durchaus auch leistungssteigernde Effekte beim Training nachgesagt werden. Mutmaßlich durch eben jenen Effekt der Säureneutralisierung, was natürlich auch eine Übersäuerung des Muskels hinauszögern könnte.
Leider ist auch hier die Studienlage dürftig und für Genießer gibt es auch einen klaren Nachteil. Mit der Neutralisierung der Säure geht immer auch ein Geschmacksverlust einher.
Man hätte also die Wahl, entweder in hochwertigen, schonend zubereiteten Kaffee zu investieren oder mit Hilfe von Natron, das allerdings fast nichts kostet, weitgehend auf den Geschmack zu verzichten.
Wann sollte man Koffein vor dem Training einnehmen? Die Halbwertszeit von Koffein von bis zu 6 Stunden hatte ich bereits angesprochen, es ist also sinnvoll, das Training nicht zu spät zu beginnen. Aber wann ist der ideale Einnahmezeitpunkt?
In flüssiger Form benötigt das Koffein etwa 15 bis 30 Minuten , um im gewünschten Maß bioaktiv zu werden. Die höchste Wirksamkeit ist nach etwa 60 Minuten erreicht.
Man sollte den Zeitpunkt der Koffeinzufuhr an der Länge der Trainingseinheit ausrichten.
Ich bin ein großer Fan von kurzen Trainingseinheiten von 30 bis 45 Minuten Länge. In diesem Fall sollte sich das Koffein vor Trainingsbeginn schon eine halbe Stunde oder länger im Körper befinden. Unter ambitionierten Bodybuildern sind aber auch Trainingseinheiten von 90 Minuten oder länger üblich.
In diesem Fall gilt es zu vermeiden, dass die Wirkung des Koffeins schon während des Trainings deutlich nachlässt und damit eventuell das Adenosin an den freigewordenen Rezeptoren die aufkommende Müdigkeit in der zweiten Trainingshälfte noch verstärkt.
Kurz gesagt, ich würde den Kaffee in diesem Fall unmittelbar vor dem Training zu mir nehmen.
Wie oft sollte man Koffein zum Training einnehmen? Zu empfehlen ist ein begrenzter Einsatz des Koffeins, abhängig von der Tagesform und der jeweiligen Aufgabe in der Trainingseinheit. Auch dem oftmals verbreiteten Tipp, Koffein im Wechsel mit anderen stimulierenden Stoffen einzusetzen, würde ich nicht zustimmen.
Letztendlich docken die meisten dieser Stoffe an den selben Rezeptoren an und ein übermäßigen Einsatz kann schnell zu einer chronischen Müdigkeit beim Training führen, mit der letztendlich nichts gewonnen ist.
Es gilt, den Gewöhnungseffekt zu vermeiden.
Aber, wie gesagt: hat man bereits einen langen Tag hinter sich, dem man schon mit reichlich Koffein auf die Sprünge geholfen hat, dann wäre es unklug, direkt vor einer schweren Trainingseinheit damit aufzuhören.
Fazit Ich habe versucht mit dem Thema Koffein und Muskelaufbau vorsichtig umzugehen, wie mit jeder Substituierung von psychotropen Substanzen im Sport. Das soll nicht darüber hinwegtäuschen, dass ich selbst seit meiner Jugend täglich Kaffee trinke und mein Alubecher mich wahrscheinlich ins Grab begleiten wird.
Allerdings bin ich auch alt genug, um nicht auf diese “Mehr ist besser” – Mentalität hereinzufallen, die in Zusammenhang mit solchen Substanzen oft verbreitet wird.
Ja, man hat einen zunehmenden Effekt der Einnahme von Koffein auch in den genannten Mengen festgestellt, das heißt aber nicht, dass man das auch genauso machen muss.
Koffein sollte ein Werkzeug im Arsenal sein, mit dem voraussichtlich unterdurchschnittliche Trainingstage gerettet werden können. Dieses Werkzeug wird aber stumpf, wenn man es zu oft einsetzt. Deswegen sollte man nicht versuchen, die Motivation an guten Tagen mit Hilfe von Koffein noch weiter zu steigern.
Wer es mit der Leistungssteigerung beim Training wirklich ernst meint und den maximalen Effekt herausholen möchte, der sollte eben auch seinen Kaffeekonsum im Alltag überdenken, um den Gewöhnungseffekt gering zu halten und an der Hantel die volle Wirkung zu spüren.
Spätestens bei dieser Lebensumstellung im Alltag stellt sich dann heraus, wer es mit Koffein und Muskelaufbau wirklich ernst meint.