Caffeine and Sports Performance

Caffeine and Sports Performance – Sweden is from what I heard, is one of the Countrys that consumes the most coffee in the world. Although I haven’t done research on this and I could be wrong. But talking about coffee, brings me into this discussion about caffeine and affects on Sporting performance.

Caffeine and Sports Performance – Caffeine has been studied by many high performance facility’s around the world and I also have been involved in some testing protocol’s many years ago and has been used (and abused) as an ergogenic aid for years, especially with endurance athletes with sports like Cycling, Triathlon and Running to name a few.

Once caffeine is consumed, it is absorbed and metabolized by the liver within 15-45mins, with 45mins-1hr being at its peak levels. While at its peak levels Caffeine decreases in the blood stream by 50-75% within 3-6 hours of consumption. Once consumed caffeine works as a nervous system depressant, which promotes arousal and alertness which has been noted by the “International Journal of Sport Nutrition and Exercise Metabolism” that it may influence exercise performance in endurance athletes.

Studies have shown that Caffeine helps decrease the body’s reliance on glycogen utilization with endurance athletes, and increase dependence on free fatty acid mobilization, which has been noted to reduce time to exhaustion in endurance events.

Caffeine and Sports Performance

Caffeine dosage.

Caffeine and Sports Performance – The majority of studies on caffeine and effects on endurance performance saw a significant effect on performance with a dosage range of (3-5mg per kilogram of body weight. Consuming more than 5mg/kg in the past has been recognized by WADA as an illegal sports supplement. WADA and the IOC set a base limit of 12 micrograms per milliliter in urine. Which was later dropped in 2004.

References:

Caffeine and Sports Performance – International society of sports nutrition position stand: caffeine and performance. Journal of the international society of sorts nutrition, 7(5). Goldstein, E.R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., et al. (2009).

Effects of caffeine on neuromuscular function. Journal of applied physiology. 87: 801-808.
Higgins, S. Straight, C.R., Lewis, R.D. (2016).

The effect of preexercise coffee ingestion on endurance performance. International journal of sport nutrition and exercise metabolism, 26(3): 221-239.

Chronic injestion of a low dose of caffeine induces tolerance to the performance benefits of caffeine. Journal of sports sciences, 1-8. Beaumont, R., Cordery, P., Funnell, M., Mears, S., James, L., et al. (2016).