Does Caffeine Help To Improve Exercise Performance?
The ergogenic (performance enhancing) effects of caffeine has been well documented in recent years and the evidence to support its positive influence on athletic performance is so compelling that the International Olympic Committee have made caffeine a restricted substance. Athletes with a high level of caffeine in their urine are assumed to have used been doped and can be banned for years from competition.
Remember that coffee is not the only drink that contains caffeine. Tea, Stimulant drinks and Cola all contain large amounts of caffeine as well
Cases of athletes exceeding this level are rare, as the amount of coffee needed to be ingested to reach the banned limit is so excessive that the athlete’s performance is likely to be impeded by gastrointestinal discomfort brought on by over 10 cups of coffee. However, the advent of caffeine tablets which can provide up to 200mg of caffeine per pill, now make ingestion of caffeine easier.
Despite high does of caffeine being deemed illegal for competition, many runners swear by caffeine as an essential supplement to increase performance. Although the placebo effect may play a role in this enhancement of performance, research does suggest that caffeine does have a significant impact on the way we metabolise fats and carbohydrates during exercise.
The Physiological effects of caffeine during exercise
Although research is ongoing, there is evidence to support the following facts about caffeine supplementation in the athlete.
- Varying doses of caffeine can have differing effects on the body but ranges of 3 -6 mg/ per kg of bodyweight appear to be optimal.
- Caffeine is believed to increase fat oxidation, increasing the amount of fat available to be used as an energy source during exercise,
- Glycogen stores are thought to be spared by using caffeine, due to it’s ability to free up more of the body’s fat stores
- The optimum timing of caffeine intake is thought to be 60mins before exercise
Negative aspects of caffeine supplementation
It is clear that caffeine can certainly provide significant benefits to a caffeine responsive runner if the correct doses and timing of caffeine intake are followed. There are however a number of negatives that caffeine can have on the body which could have a detrimental effect on performance. If you are considering using caffeine as an ergogenic aid, it is worth bearing in mind the following:
- Caffeine, like alcohol, has a diuretic effect on the body. If timed incorrectly, you find yourself needing the bathroom early on in a run.
- Irrespective of the benefits that caffeine can provide, if you choose coffee, it must not be at the expense of water or a sports drink. This could mean you begin a run dehydrated.
- Excessive amounts of coffee can cause gastrointestinal discomfort, so care must be taken to ensure that your stomach is not uncomfortable at the beginning of a run.
- Coffee interferes with the absorption of iron, so if you are a regular coffee drinker make sure you consume iron rich foods at a different time to your coffee intake.
Using caffeine as an ergogenic aid is an individual one but the decision to use it to aid your training performance must not be taken lightly. Caffeine affects everyone slightly differently and some are more sensitive to its effects that others. Migraines, anxiety and nervousness are just some of the symptoms that excessive levels of caffeine can have on people.
If you want to experiment with caffeine supplementation, always practise during your training and discover the effects that caffeine has on you. It is strongly advised to take extreme caution when dosing with high levels of caffeine. Remember that it is a drug and in some cases it does not agree with some people. If in doubt, read more about the effects of caffeine consumption and if necessary consult your physician.