It is probably fair to say that we all enjoy our training sessions more when we feel energetic and able to access our hard earned fitness.
Unfortunately there are some days, when we are simply unable to perform well. This could be due to poor sleep, overtraining, injury or a buffet of reasons. For many of those reasons, caffeine will be unable to assist. But for others, caffeine may give us the “kick” to either get out the door, or enhance our session in its entirety.
There are not many individuals who do not consume caffeine in one form or another.
Whether you are in Italy, the UK, Thailand or Canada, there are coffee shops ranging from generic multinationals to gourmet coffee houses where the serving of the cup is an artform.
Whether we ingest our caffeine in the form of coffee, a variety of teas, hot or cold, or even in tablet form, caffeine is proven to enhance short and long-term athletic performance.
Caffeine is a natural stimulant.and commonly used ergogenic aid that is widely used within the endurance sport arena, with numerous studies having proven performance benefits following ingestion.
Caffeine is a natural chemical compound that functions in the body as a mild nervous system stimulant.
It enhances performance through 4 correlated neuromuscular effects:
- Lowers the threshold for muscle recruitment.
- Alters excitation contraction coupling.
- Facilitates nerve impulse transmission.
- Increases ion transportation within muscles.
In endurance events, caffeine delays fatigue by reducing an athlete’s perception of effort.
It increases ß-endorphins which affect an athlete’s mood, reduces perception of pain, and creates an overall sense of well-being.
Caffeine also blocks adenosine receptors’ effects on fat cells.
This is crucially important, as it increases the level of free fatty acids in the bloodstream, increasing fat burning during training, or racing.
As caffeine is a diuretic, increasing urine production, it may potentially negatively affect hydration status. Fortunately, exercise suppresses this diuretic effect to an extent.
Caffeine dosage
To enhance performance, caffeine should be ingested 30 > 60 minutes prior to racing.
For maximum ergogenic effect, doses in the 5-6 milligrams per kilogram are recommended.
This translates to roughly 350-420 mg for a 70 kg cyclist.
Heavy caffeine usage may contribute to, or cause headaches and/or insomnia, and in severe cases, potential physical dependance.
The ergogenic effects of caffeine consumption decrease with usage so a pre race strategy may be wise.
I personally have refrained from caffeine for one month in years past, prior to “A” race, although studies conclude that 4-7 days are usually sufficient for most athletes.
Caffeine consumption does not cause any health problems when consumed in moderation.
Studies have shown that caffeine actually has health benefits originating from its antioxidants.
Coffee has been known to reduce the risks of developing Parkinson’s disease, gallstone development, minimize the development of colon cancer,reduce liver damage risks for susceptible individuals, as well as improve overall cognitive function.
Case studies supporting Caffeine usage in Sports Drinks
Caffeinated sports drinks have wisely included caffeine in some of their pre race and race formulas.
A recent study,originating from the University of Birmingham in England,analyzed the effects of caffeine on exogenous carbohydrate oxidation ( the rate carbohydrates in a supplement are burned) during exercise.
During a 2 hour indoor cycling test, cyclists received either;
– a 6% glucose solution
– a 6% glucose solution plus caffeine
– or plain water
Researchers used indirect calorimetry to measure the data related to fat and carbohydrate oxidation during the test.
They concluded that the rate of exogenous carbohydrate oxidation was 26% higher in the cyclists receiving carbs with caffeine, than in those receiving carbs without caffeine.
This may be translated as caffeine potentially increasing the rate of glucose absorption within the intestine, providing fuel to the working muscles faster.
From an endurance athlete perspective, this is very beneficial.
This basically indicates that caffeine ingestion increases our ability to work harder for a longer period of time, without becoming fatigued.
A separate recent study analyzed the performance effects of ingesting a caffeinated sports drink in a warm environment.
16 highly trained cyclists completed three trials.
Participants cycled for 2hr 15 min, alternating between 60% and 75% VO2max every 15 min for the first 2 hours.
This was followed up by a 15-min performance ride.
– In one trial they consumed flavored water
– in another, a conventional carbohydrate sports drink without caffeine
– and in another, a caffeinated sports drink.
The cyclists completed 15% > 23% more work during the caffeine trial, than the other two trials.
Ratings of perceived exertion(RPE) were lower with caffeinated sports drink than with the placebo and the conventional sports drink.
In addition, post event, maximal strength loss was two-thirds less for the caffeinated drink than the other beverages.(910)
Due to its positive effects on exercise performance, some organizations — such as the National Collegiate Athletic Association (NCAA) — have started to ban it in high doses.
In additional studies, trained cyclists who consumed either 100 and 200 mg doses of caffeine along with a carbohydrate-electrolyte solution late in exercise completed a time trial faster than those who consumed only the carbohydrate-electrolyte solution.
What’s more, cyclists who consumed the 200-mg dose of caffeine completed the time trial faster than those who consumed the 100-mg dose
Some research indicates that a genetic variation that affects individual metabolization of caffeine may determine the extent to which caffeine improves endurance performance.
Studies indicate that some individuals with a genetic variation experienced significantly greater dose-dependent improvements in endurance performance than those without a genetic variation
Caffeine and high intensity exercise
Caffeine’s effects on high intensity exercise have generated mixed results.
Caffeine has impressive benefits for trained athletes, but may produce less significant benefits for beginners or untrained participants.
In summary, if you are not already ingesting caffeine prior to training, you may wish to start supplementing in a structured manner and measuring results.
Should these prove worthy in training, in specific climates and intensities, test in alternate climates and intensities.
Good luck and enjoy your caffeine !
