Could caffeine supplementation improve athletic performance?
Key Points:
· The main objective of this article is to provide a deep overview of caffeine’s role in athletic performance.
· We will look at how caffeine exerts its effects on athletes and the scientific evidence supporting its use in sports.
· The potential limitations and side effects associated with consuming caffeine.
In Brief:
Athletes are always looking for a competitive edge, a way to get ahead. A way to make performance easier, or at least feel easier than what it actually is. One of the ways that athletes can ethically get a boost is through caffeine. Caffeine is a natural stimulant and is commonly found in coffee, tea, and energy drinks. It has been shown to have a positive impact on physical performance. This article delves into the science behind caffeine supplementation and its effect on athletic performance, providing an overview of its benefits and limitations in sport.
In Depth:
So how does caffeine enhance athletic performance? Well, there are a few things that caffeine does within the body to achieve this.
The Mode of Action for Caffeine
Caffeine’s primary mode of action is to block adenosine receptors in the brain[1]. Adenosine is a neurotransmitter that promotes relaxation and drowsiness. When caffeine hits our bloodstream it competes with adenosine for receptor binding, therefore increasing alertness and reducing our perception of fatigue. Caffeine also triggers the release of dopamine and norepinephrine. The release of these neurotransmitters enhances mood, focus and cognitive function. Athletes may find these effects handy when training and competing in high-intensity activities.
Caffeine has been found to increase the rate of fat oxidation in some athletes[2]. This makes it easier for athletes to dip into their fat stores which allows them to spare their glycogen reserves for later use. This particularly benefits endurance athletes, as it can delay the onset of fatigue. With a clever combination of enhanced fat oxidation, increased alertness, and a reduction in perceived effort[3] – caffeine can lead the athlete to much improved endurance performance. As an athlete who participates in Ironman events and other long-distance running, cycling, or other multi-sport events you may decide to strategically include caffeine supplementation to extend your endurance limits.
Caffeine and Endurance Performance
Scientific studies have shown support for caffeine supplementation in the enhancement of endurance performance. Research has found that caffeine can increase time trial performance, time to exhaustion, and endurance capacity[4]. The timing and dosing of caffeine is important for athletes, while aligning with the individual’s circadian rhythm to maximise effects. Dosing varies, but studies have shown benefits with doses of 3-6mg of caffeine per kg of body weight, and ingestion of 30-60 minutes before an event[5].
How would an athlete use caffeine? Usually through means such as coffee, tea, energy gels, sports drinks and electrolyte fuelling mixes. The individual needs to consider their own tolerance to caffeine as excess consumption can lead to gastrointestinal issues (also known as ‘GI issues’)[6], feelings of nervousness, feeling ‘jittery’ or ‘shaky’, and most importantly, could lead to multiple trips to the bathroom! Which leads to the point that caffeine is a diuretic, so it is important to stay well-hydrated during exercise.
While caffeine can offer many benefits to athletes, it is important to also consider potential side effects to its use. Excessive intake can cause anxiety, feelings of restlessness and even heart palpitations. As the old saying goes “try nothing new on race day” therefore athletes should practice their caffeine strategies in training to discover their personal tolerance levels.
Utilising Caffeine for Strength and Power Performance
Caffeine is not just beneficial for the endurance athletes. Martial arts athletes, strength, and power athletes and even sprinters can experience improvements in their performance[7]. Caffeine improves neuromuscular function which leads to enhanced muscle contractions and strength gains. The effects of caffeine supplementation are most noticeable in our activities that are performed in short bursts of maximum effort, such as high intensity interval training and sprinting. Athletes participating in these activities under the influence of caffeine consumption may experience increased power and force.
Timing and dosing are also important for strength and power athletes. Athletes may find that 15-30 minutes before a training session or competition is optimal for their performance, and the same 3-6mg of caffeine per kg of body weight dosage.
Team Sports and Caffeine Use
Team sports such as football, basketball and soccer all require sprinting, changing directions and the ability to maintain focus throughout the entire game. Basketball and volleyball require quick reactions, mental sharpness and jumping ability, where caffeine can be beneficial[8]. Overall team sports often require complex strategies and caffeine can assist with better execution of these plans due to enhanced cognitive function. Consumption would usually be recommended 30-60 minutes before the game and the usual 3-6mg dosage[9].
Cognitive Benefits of Caffeine
For athletes who require quick decision-making and fine techniques, caffeine is known for its ability to enhance focus and alertness. Another cognitive benefit is a reduced perceived effort. This means the activity will feel easier than what it actually is. The perception of effort can often be a barrier for endurance athletes, just like when we get to the 30km mark in a marathon! Here we can find that caffeine is something that can assist with that mental fatigue of the constant pounding of our feet kilometre after kilometre.
For sports like tennis and combat sports like martial arts, caffeine has been shown to improve decision-making and reaction time. The short sharp decisions and rapid reflexes can be the difference between winning and losing the competition.
The Benefits of Caffeine for Weight Management
Caffeine can temporarily supress appetite, which may be useful for those who are trying to lose weight. It has a thermogenic affect and may increase the metabolic rate in some individuals, increasing the chances of fat loss[10]. This can be helpful for athletes who need to be a certain weight, such as wrestlers, cyclists, or those in a martial arts sport.
When combined with the right training and nutrition regime, caffeine may assist in achieving the desired body composition for athletes in weight-sensitive sports.
Conclusion:
Whether you are an endurance athlete, a player in a team sport such as soccer, or a strength athlete - caffeine is a handy versatile tool for those who are looking to enhance performance – when used wisely!
As we have discovered, caffeine can also be a useful strategy for cognitive function and weight management in some people. Responsible and informed use is the key to maximising its benefits while minimising potential side effects.
Caffeine supplementation should be approached cautiously and practiced in training. An individual athlete needs to discover and recognise their own personal needs and physical tolerance levels. Experimentation during training sessions is important to get the dosage and timing right.
With the right knowledge and strategy, caffeine may be a successful tool for athletes looking for that competitive edge in their respective sporting disciplines. It is recommended that if you are looking to use caffeine supplementation as part of your fueling and performance strategy; that you consult a sports nutritionist who has the knowledge and experience to assist you implement this safely and successfully.
[1] Jodra, P., Lago-Rodríguez, A., Sánchez-Oliver, A. J., López-Samanes, A., Pérez-López, A., Veiga-Herreros, P., San Juan, A. F., & Domínguez, R. (2020). Effects of caffeine supplementation on physical performance and mood dimensions in elite and trained-recreational athletes. Journal of the International Society of Sports Nutrition, 17(1). https://doi.org/10.1186/s12970-019-0332-5
[2] Ramírez-Maldonado, M., Jurado-Fasoli, L., del Coso, J., R. Ruiz, J., & Amaro-Gahete, F. J. (2021). Caffeine increases maximal fat oxidation during a graded exercise test: is there a diurnal variation? Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-020-00400-6
[3] Hussain, N. (2022). The Effect of Caffeine on Athletic Performance. Biomedical Journal of Scientific & Technical Research, 44(1). https://doi.org/10.26717/bjstr.2022.44.007008
[4] Goldstein, E. R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., Taylor, L., Willoughby, D., Stout, J., Graves, B. S., Wildman, R., Ivy, J. L., Spano, M., Smith, A. E., & Antonio, J. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1). https://doi.org/10.1186/1550-2783-7-5
[5] Kreutzer, A., Graybeal, A. J., Moss, K., Braun-Trocchio, R., & Shah, M. (2022). Caffeine Supplementation Strategies Among Endurance Athletes. Frontiers in Sports and Active Living, 4. https://doi.org/10.3389/fspor.2022.821750
[6] Cappelletti, S., Daria, P., Sani, G., & Aromatario, M. (2015). Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug? Current Neuropharmacology, 13(1), 71–88. https://doi.org/10.2174/1570159x13666141210215655
[7] López-González, L. M., Sánchez-Oliver, A. J., Mata, F., Jodra, P., Antonio, J., & Domínguez, R. (2018). Acute caffeine supplementation in combat sports: a systematic review. Journal of the International Society of Sports Nutrition, 15(1). https://doi.org/10.1186/s12970-018-0267-2
[8] Apostolidis, A., Mougios, V., Smilios, I., Frangous, M., & Hadjicharalambous, M. (2020). Caffeine supplementation is ergogenic in soccer players independent of cardiorespiratory or neuromuscular fitness levels. Journal of the International Society of Sports Nutrition, 17(1). https://doi.org/10.1186/s12970-020-00360-x
[9] Mielgo-Ayuso, J., Calleja-Gonzalez, J., Del Coso, J., Urdampilleta, A., León-Guereño, P., & Fernández-Lázaro, D. (2019). Caffeine Supplementation and Physical Performance, Muscle Damage and Perception of Fatigue in Soccer Players: A Systematic Review. Nutrients, 11(2), 440. https://doi.org/10.3390/nu11020440
[10] Tabrizi, R., Saneei, P., Lankarani, K. B., Akbari, M., Kolahdooz, F., Esmaillzadeh, A., Nadi-Ravandi, S., Mazoochi, M., & Asemi, Z. (2018). The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition, 59(16), 2688–2696. https://doi.org/10.1080/10408398.2018.1507996