Caffeine and Athletic Performance
Introduction:
Caffeine is a tool that many athletes use to boost performance. You may know that coffee contains caffeine, but what is caffeine exactly? How does it work? What role does caffeine play in athletics?
What is caffeine?
Caffeine is a drug that stimulates the brain and nervous system. It is found naturally in coffee beans, tea leaves, kola nuts, cacao pods, and numerous other plants. Additionally, synthetic caffeine is created and used in some foods, drinks, and medicines.
Caffeine works by blocking sleep-promoting adenosine receptors in the brain. Adenosine regulates the body’s sleep/wake cycle and fluctuates throughout the day. Adenosine levels in the brain are low when you wake up, slowly increasing as you stay awake. After being awake for several hours, there is enough adenosine to start making you tired. However, caffeine can block adenosine receptors and temporarily keep you awake and alert.
Effects of caffeine on the body:
Caffeine is absorbed very quickly by the body, with short-term effects experienced 5-30 minutes after consuming it. In controlled amounts, the effects of caffeine consumption include increased:
Mental alertness
Respirations
Heart rate
Physical energy (feeling more awake)
For most people, it is recommended that caffeine intake be limited to 400 mg per day. Consuming more than 400 mg of caffeine can result in the following problems:
Insomnia
Restlessness/shakiness
Headaches
Dizziness
Rapid heart rate
Dehydration
Anxiety
Chest pain
Regulating caffeine intake:
Consuming caffeine too close to bedtime can make it difficult to fall asleep and impact its quality. Caffeine tolerance and daily schedules vary from person to person, but in general, it’s not a good idea to have caffeine past 2-3 pm to ensure quality sleep. Caffeine can have noticeable effects for up to 6 hours and may impact sleep for up to 12 hours, although studies have shown varied results.
Those who consume caffeine regularly may develop a dependency, where they need more caffeine to feel the same effect. They can develop a higher caffeine tolerance and become resistant to its stimulant effects unless more is taken.
Taking large doses of caffeine can be very dangerous. Irregular heartbeat and even death can result from a caffeine overdose. Energy drinks and similar products can contain unsafe levels of caffeine, so it’s important to read the nutritional labels to ensure that you are not consuming too much. Keep track of your caffeine intake throughout the day to prevent endangering your health.
Caffeine sources:
Here are some common sources of caffeine:
Coffee (95 mg in 1 cup/8 oz)
Espresso (65 mg in 1 shot/1.5 oz)
Tea
Black tea (47 mg in 1 cup/8 oz)
Green tea (28 mg in 1 cup/8 oz)
Soda
Regular/diet dark cola (40 mg in 1 can/12 oz)
Mountain Dew (55 mg in 1 can/12 oz)
Chocolate/cacao
Dark chocolate (24 mg caffeine in 1 oz)
Milk chocolate (6 mg caffeine in 1 oz)
Guarana: seed from a South American plant processed as an extract in foods, energy drinks, and energy supplements, some drinks with guarana seed extract can contain up to 125 mg caffeine per serving
Energy drinks (~170 mg in 16 oz)
Energy shots (200 mg in 2 oz, very concentrated)
Supplements (~200 mg in 1 tablet)
Caffeine for athletes:
Athletes across many different fields utilize caffeine to boost their performance. Caffeine has been shown to benefit endurance athletes the most. For high-intensity athletes, the benefit of caffeine may vary based on training level. Research is still being conducted on strength-based athletes, with mixed results on whether it makes a difference in performance.
When supplementing with caffeine, 1.4-2.7 mg/lb (3–6 mg/kg) of body weight is recommended. If you are just starting out using caffeine, begin with a lower dose to assess your tolerance and build up if needed. Very high doses of 4.1 mg/lb (9 mg/kg) of body weight or more do not provide additional benefits and can cause unpleasant side effects (mentioned above).
If you plan on supplementing with caffeine, save it for key events, such as a race or a game. This way, you can keep your caffeine tolerance low and receive the most benefit from it. Consuming caffeine about 60 minutes before the activity allows it to peak at the right time and give you the best performance.
Conclusion:
Caffeine is a popular supplement choice for athletes to give them more energy and alertness during exercise. It is important to regulate the amount and timing of caffeine so that you can enjoy the benefits of caffeine and avoid its negative effects. Ultimately, caffeine can help you perform better on the track, field, or court and keep you awake throughout the day.
Sources:
“Caffeine.” Better Health Channel, Department of Health & Human Services, www.betterhealth.vic.gov.au/health/healthyliving/caffeine. Accessed 7 Jan. 2024.
“Caffeine.” MedlinePlus, U.S. National Library of Medicine, medlineplus.gov/caffeine.html. Accessed 7 Jan. 2024.
“Caffeine.” The Nutrition Source, www.hsph.harvard.edu/nutritionsource/caffeine/. Accessed 7 Jan. 2024.
“Caffeine: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews.” WebMD, WebMD, www.webmd.com/vitamins/ai/ingredientmono-979/caffeine. Accessed 7 Jan. 2024.
Mawer, Rudy. “How Caffeine Improves Exercise Performance.” Healthline, Healthline Media, 9 Sept. 2021, www.healthline.com/nutrition/caffeine-and-exercise.
McCallum, Katie. “Caffeine & Sleep: How Long Does Caffeine Keep You Awake?” Caffeine & Sleep: How Long Does Caffeine Last & Keep You Awake? | Houston Methodist, 7 July 2023, www.houstonmethodist.org/blog/articles/2021/oct/caffeine-sleep-how-long-does-caffeine-keep-you-awake/. Accessed 7 Jan. 2024.