Caffeine is consumed by millions every day as part of a normal routine, but it can also be used to help athletes in competition. There have been many studies on the use of caffeine before aerobic events, and even some on how caffeine affects anaerobic performance. While there is some evidence that caffeine improves weight training and bench presses, there is much more conclusive evidence on how it improves running and team sports.
Ergogenic Benefits
Caffeine is very water soluble and disperses throughout the body shortly after consumption. This means that taking caffeine has an effect on many different systems in the body. Some of these which improve sport performance are:
- lowered rate of perceived exertion
- lower threshold for endorphin release
- blocks adenosine receptors (adenosine slows nerve cell activity), which leads to increased mental alertness and decreased fatigue
- increase in intracellular Ca++ and Na+ - K+ pump activity.
- increase in oxygen uptake
- increase in cardiac output
The correct dose of caffeine taken at the correct time can lead to the athlete performing better while feeling like they are working less hard. The physical and mental benefits are advantageous in any sport.
Side Effects
Like any drug, caffeine has side effects, usually when taken in very large doses. Such side effects include:
- tolerance after three to five days of moderate intake (~5mg/kg-1)
- jitteriness, nervousness and insomnia in high doses (7-9mg/kg-1 for nonusers and 9-12mg/kg-1 for heavy users)
- withdrawal symptoms, mainly headaches, which peak after two days, then will be gone after five to seven days and can be immediately relieved by taking caffeine
The side effects are mild and not life threatening – the lethal dose of caffeine is roughly equivalent to 100 cans of Red Bull for the average sized woman. However, taking too much caffeine can actually be detrimental to sport performance. It is important for any serious athlete to know what the appropriate dose is for them, as it varies greatly between individuals.
How to Take Caffeine
The most popular forms of caffeine intake are pills or capsules and drinks. Coffee has been shown to "block" the ergogenic effects of caffeine; however, drinking coffee in the morning will not stop other forms of caffeine from working later in the day.
Studies that have been done on the effects of energy drinks such as Red Bull show no significant benefit from the drinks. This is believed to be due to the low dose of caffeine which is in energy drinks (roughly 3mg/kg-1).
The ideal dose varies greatly individually (from 3 to 10mg/kg-1) due to differences in habituation and tolerance. Athletes should start on small doses (1-2mg/kg-1) and gradually build up to moderate doses over a week.
Caffeine and Competition
Caffeine can be used both for aiding strenuous training sessions and as an ergogenic aid during competition.
The ergogenic effects of caffeine are more pronounced in those who are moderate users. For this reason, it may be beneficial for heavy caffeine users to cut back the week before competition (gradually to avoid withdrawal symptoms) and then take a larger dose on the day of competition.
Best results are achieved when caffeine is taken one to three hours before exercise.
Caffeine in ProductsHere is a table of common products and the amount of caffeine in each, along with the dosage that it equates to for each product.
Drink, Mg, caffeine Mg/100mls ,mg/kg-1 For a 65kg person
- Coca-Cola, 35, 9.7, 0.54
- Diet Coke, 34, 9.6, 0.52
- Coffee (brewed), 108, 45.4, 1.7
- Coffee(instant), 57, 24.1, 0.87
- Lucozade, 46, 12.1, 0.7
- Red Bull, 80, 32.0, 1.2
- Red Bull Energy Shot, 80, 133.3, 1.2
- Relentless, 160, 32.0, 2.5
- Tea (brewed), 47, 19.9, 0.7
- Pro Plus Tablets, 50, n/a, 0.77
- Excedrin Tablets, 65, n/a, 1.0
- No-Doz Pills, 100, n/a, 1.54
A Note on Caffeine Use
Caffeine is a safe and legal ergogenic aid, however no drugs should be taken without due care. Reactions to caffeine vary greatly, especially when caffeine is taken in large doses (see How to Take Caffeine, above). While caffeine can be a very effective ergogenic aid it is important to be aware of the athletes' total caffeine intake, particularly if said athlete is not used to taking caffeine.
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