Caffeine intake for sports performance
Caffeine is one of the widest known stimulates around the world. It is in energy drinks, pre workout, mouth strips as well as our daily tea and coffee. You've probably utilised caffeine's golden goodness today at some point and your work, performance and the people around you are singing your praises because of it.
What about caffeine's effect on performance?
Caffeine is one of the most researched ergogenic aids in sport. An ergogenic aid is any chemical compound or substance which has the capacity to enhance performance. There are many of these that sit on either side of the legal fence but for this article, I'll focus on caffeine.
How does it work?
Caffeine works by inhibiting adenosine from binding to its receptor in our central nervous system which is usually something that would make us sleepy. As it affects our central nervous system, it allows athletes to have a lower rate of perceived exertion (RPE) during a workout. This is how easy an exercise feels to us. This has flow on effects for a reduced perception of fatigue and hence potential performance outcomes. Good news so far.
Are there any downsides?
Large caffeine doses around sports performance can lead to some undesirable side effects including gastrointestinal issues, anxiety, confusion and sleep disruption. This last one is especially important because caffeine is seen as less important than a good sleep routine leading into a competition. Being conscious of using pre workout or caffeine for evening sessions can help balance sleep and caffeine intake, especially in race week.
How do I use caffeine for training or racing?
It's important to note that there is a synergistic effect of caffeine when taken alongside carbohydrates. That means they work well together in relation to power output and endurance. A lot of caffeinated sports gels will tick this box but really any combination of carbohydrate and caffeine is going to work (redbull and a sandwich, banana and a long black…. choose your own adventure). At this point it doesn't really matter about which is the 'best option'. As long as you're combining carbohydrates and caffeine, you're going to have a good time.
The recommended dose is a bit of a range and it also depends on the athlete. With caffeine, keep in mind more doesn't always equal better.
1-3mg/kg of body weight (70-210mg for a 70kg athlete)- effects are seen for performance.
3-6mg/kg of body weight (210-420mg for a 70kg athlete)- can improve sustained efforts but be wary of dose.
>9mg/kg of body weight has no further performance benefits and may lead to undesirable side effects like GI issues or anxiety in a race.
For reference a red bull can has 80mg, a Maurten Gel contains 100mg and a cup of coffee has roughly 90-100mg (this is highly variable).
Taking roughly 1-3mg/kg 30-90 minutes prior to exercise and topping up every 1-2hours is a simple guide to test out in training. Performance enhancement benefits are seen at the lower doses and athletes should find the balance between dose and any side effects. The tip is to start low and train to a point you feel comfortable.
It is also worth noting that caffeine coupled with carbohydrate post exercise enhances glycogen repletion so those coffee rides are both enjoyable and beneficial to your body.
What about caffeine tolerance leading into a race if I drink coffee regularly?
Some athletes have played around with the idea of decreasing their daily caffeine intake leading up to a race in order to get more benefit on race day. The research at this stage suggests there is no real noticeable change when doing this. If you consume a higher than normal amount on race day then it will negate this issue and most people’s habitual coffee drinking should sit under that 3mg/kg a day. You'll still get performance benefits without having to disrupt your morning coffee or race week rituals so this decision is completely up to you.
Bottom line
Caffeine is a great addition to any training and racing plan when used effectively. It's easily accessible and has multiple research backing its use in an athletic setting. Again, this is something you need to work on over time to find the right balance for you.