Caffeine and athletic performance -
Some studies have shown that caffeine can benefit overall health. However, others suggest that it may be harmful in excess.
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Related Coverage. To qualify for the Ironman World Championship, athletes must finish in a qualifying slot in a full-distance triathlon; while the number of qualifying slots differs from race to race based on the number of competitors racing in each age group, qualifying often requires athletes to finish in the Top 3 in their age group.
Thus the sample in Desbrow and Leveritt might have had an overrepresentation of those who supplement with caffeine. It stands to reason that those who pursue success at the highest level in their division are more likely to supplement with caffeine compared with those who do not.
In a survey study similar to ours, Chester and Wojek reported that caffeine intake with the goal of performance improvement was greater among cyclists We found no difference in caffeine supplementation prevalence when comparing cyclists, runners, and triathletes.
However, the overall prevalence of caffeine supplementation was closer to the one reported here. In the present study, caffeine supplementation was more prevalent in men compared with women.
Aguilar-Navarro et al. It is possible that in our sample the greater prevalence for supplement use in men extended to caffeine as well. While limited research investigating the ergogenic effects of caffeine in women exists, it appears that these effects might be smaller and less consistent than in men Mielgo-Ayuso et al.
Thus, women might be less likely to use caffeine for performance improvement because they are unable to find research showing its efficacy for them. Additionally, the study by Aguilar-Navarro et al. Collegiate athletes in our study were significantly less likely to report the use of caffeine supplements compared with professional and recreational athletes.
Thus, it stands to reason that collegiate athletes might be hesitant to report caffeine supplementation in a survey, even if they take caffeine in amounts that are allowed according to NCAA guidelines Fralick and Braun-Trocchio, Interestingly, in a study by Froiland et al.
Thus, the prevalence reported in the present study might be an underrepresentation of actual caffeine supplement use among collegiate athletes. The types of caffeinated beverages preferred was also similar between our study and that of Frary et al. Caffeinated soft drink consumption was slightly higher in the study by Frary et al.
This could be because our sample was highly educated and highly active; thus, our participants may have been particularly health conscious and aware of the negative health impacts of soft drink consumption in general. Several studies have investigated the effect of habitual caffeine consumption on the ergogenic effect of caffeine supplementation Dodd et al.
While some studies have reported greater benefits of caffeine supplementation when not habitually consuming caffeine Bell and McLellan, ; Beaumont et al.
Other studies have shown no effect of habitual consumption on the potency of caffeine supplementation for performance enhancement Dodd et al. Thus, while our study shows that endurance athletes exhibit a habitual caffeine consumption prevalence similar to the general public, this should not be a concern regarding the efficacy of acute caffeine supplementation before training and races.
In fact, some of our subjects indicated that they incorporate their daily coffee or tea consumption into their nutritional strategies before and during training. Our participants reported using energy gels as their source of caffeine during training and races.
These caffeinated energy gels typically contain carbohydrate, electrolytes, and caffeine. To our knowledge, no studies have investigated the pharmacokinetics of caffeine co-ingested with carbohydrate in energy gels. Skinner et al.
Thus, co-ingestion of carbohydrate and caffeine could potentially reduce caffeine's ergogenic effect, especially since many energy gels contain relatively low amounts 20—75 mg of caffeine. Yet, carbohydrate ingestion on its own is an established strategy to improve endurance performance Jeukendrup, and the effects of co-ingestion with caffeine appear to be unclear.
Yeo et al. In a follow-up study in the same laboratory, Hulston and Jeukendrup were unable to replicate this difference in exogenous carbohydrate oxidation, but did demonstrate that performance in a subsequent TT was augmented with co-ingestion of 5.
However, Barzegar et al. Performance was not augmented by the co-ingestion of caffeine with carbohydrate over and above the effects of carbohydrate alone. It is important to note that the latter study aimed to investigate the effects of caffeine-carbohydrate co-ingestion on muscle glycogen resynthesis, and thus caffeine and carbohydrate ingestion ceased hs prior to the performance bout.
Additionally, the five m bouts employed in the study by Barzegar et al. Thus, it appears that caffeine-carbohydrate co-ingestion is more effective when performed acutely before or during endurance exercise, similar to what our participants reported.
Few studies have investigated the effect of caffeinated energy gel consumption on exercise performance. Cooper et al.
Similarly, Scott et al. In a study of resistance trained men, Venier et al. While these studies show that energy gels can be ergogenic, no studies have compared the use of energy gels to similar doses of caffeine ingested in isolation. Another caffeine source that has recently gained popularity are caffeinated chewing gums.
Some of our participants reported using these gums as their mode of delivery for caffeine. A study by Kamimori et al.
However, it appears that no studies have compared the effect caffeinated chewing gum with pure caffeine capsules or powder on endurance performance. Lane et al. Both caffeinated supplements also showed similar performance improvements compared to placebo and beetroot juice alone.
Ryan et al. When administered 60 min or min prior to exercise, performance was not improved by the caffeinated gum.
Thus, while chewing gum might be an effective option for caffeine supplementation, it is important to consider timing of ingestion and the length of the exercise bout. One of the limitations of the present study is its reliance on self-report and, thus, on the assumption of truthfulness in the responses of participants.
Additionally, this survey was conducted during the height of the COVID pandemic, when typical training and racing behaviors were disrupted by lockdowns and event cancellations.
Thus, the data reported by some of the participants might not accurately reflect their typical behaviors. Another shortcoming of the survey is that it did not specifically ask participants about their motivation to use caffeine during training.
While the use during races is tied to improvements in performance, the benefits during training, e. Future research should investigate these motivations.
Additionally, the duration to complete the survey could have led to respondent fatigue, which might be reflected in the limited number of participants who completed questions about the exact amount and timing of caffeine supplementation.
Future studies should limit the number of questions and attempt to focus on a narrower concept, e. Finally, the numbers of professional, collegiate, and recreational athletes participating in the study were unequal limiting generalizability. Moreover, the unequal groups may have affected the findings on perceived effectiveness of caffeine by athlete status.
Nevertheless, the χ 2 analyses are robust to these unequal group sizes as the calculation of expected values takes the sample sizes into account. In summary, our study showed that a relatively small percentage of recreational endurance athletes across a variety of sports uses caffeine supplements to improve performance.
Those who supplement with caffeine for training and races appear to base their supplementation strategies on self-experimentation and typical serving sizes of popular supplements, rather than on findings presented in the scientific literature. However, the amounts are consistent with some scientific research investigating the effects of low-dose caffeine supplementation on endurance performance.
While some studies have shown efficacy of these supplements compared to non-caffeinated placebos, it is unclear if they are as effective as pure caffeine in capsule or powder form. Additionally, the gels reported to be used by our participants contain less caffeine than those investigated in laboratory research.
Therefore, it appears that better education of recreational endurance athletes about amounts and timing of caffeine supplementation would be beneficial.
While self-experimentation is a valid and effective way to establish nutrition and supplementation strategies, recreational endurance athletes might not have the appropriate knowledge to compare their self-selected strategies to more established research-based strategies.
Further research using self-reported protocols would be useful to elucidate whether these strategies are successful when compared with placebo controls and more established strategies.
The datasets presented in this study can be found in online repositories. The studies involving human participants were reviewed and approved by Texas Christian University Institutional Review Board. AK and MS: contributed to analysis and interpretation of data. All authors contributed to the article and approved the submitted version.
This work was supported in part by the Harris College of Nursing and Health Sciences Graduate Student Research Grant. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher.
We would like to thank Elizabeth Warfield, Jessica Renteria, Kaitlyn Harrison, Ashlynn Williams, Birinder Nijjar, Tatum Johnston, Christopher Rivas, and Ally Lunich for their assistance with data collection.
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A single dose an significantly improve pertormance performance, focus, and fat burning Best energy supplements2 Caffsine, Caffeine and athletic performance. Longevity and aging gracefully consumes atnletic on a regular basis Best energy supplements. Caffeine is rapidly absorbed into your bloodstream, and blood levels peak after 30— minutes. Caffeine levels remain high for 3—4 hours and then start to drop 1. Unlike most substances and supplementscaffeine can affect cells throughout your body, including muscle and fat cells, as well as cells within your central nervous system 5. Caffeine is eventually broken down in the liver 1. Caffeine can easily pass throughout your body.The ergogenic effects of caffeine on muscle strength and aerobic endurance are Caffeine and athletic performance.
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So I started looking into some of the more Catfeine and less significant advantages I could incorporate. Responsible alcohol use like drinking athletif juice, athleticc ice baths, and for the two weeks Cafveine the Caffeine and athletic performance, abstaining perfprmance my most beloved of beverage based drugs—caffeine!
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The point of anr Best energy supplements abstinence was to Defining muscle definition my body Cacfeine regain its sensitivity to perfformance.
Then, in theory, when I Ad that Caffeinee cup of glorious coffee on race morning, I would feel it. In Cafreine end, I am qthletic sure I felt athketic more of a caffeine rush Caffeinee I perfkrmance do.
But what I did feel was the lack of caffeine in my system for those two weeks leading up to the event. Let's just say I was not my usual chipper and positive self. Caffeine is well known to enhance and prolong exercise performance. How does it do that?
Well, caffeine's stimulating effect on the central nervous system has been shown to reduce feelings of fatigue, lower perceived exertion, and even lower levels of perceived pain. Caffeine also improves mental acuity and sharpness, it helps maintain laser-like focus, and it even improves some technical skills both during and after strenuous activity.
And, if that isn't enough, it's also believed to enhance the body's ability to use its own fat as fuel, which can effectively increase the time to exhaustion in endurance events.
To get a little nerdy and "sciencey" for a second, the theory is that caffeine blocks something called adenosine receptors in the brain. That leads to higher levels of dopamine and noradrenaline, which both can lead to all the aforementioned magical performance-boosting benefits. It's believed that the easiest and most effective way to get a performance boost is by first allowing your body to regain its natural state of sensitivity to caffeine.
That was the theory back in my racing days, and it holds true in most circles today. That means going cold-turkey for ten days to two weeks. But ina study in the Journal of Applied Physiology from the University of São Paulo, tested that assumption.
Researchers put 40 well-trained cyclists through a series of time trial events. And these lucky folks only had to abstain from caffeine for 24 hours before each event!
At the beginning of the study, each of the cyclists was asked about their caffeine-drinking habits. The initial assumption for the study was that the lesser-caffeinated cyclists would experience the biggest boost in performance. And the higher-caffeinated group would see the lowest boost—especially since the abstinence period was so short 24 hours.
Contrast that with the two weeks of caffeine deprivation I inflicted upon myself! Not surprisingly, the caffeine did boost everyone's performance and speed by 2.
It also boosted everyone's performance 3. That's interesting in and of itself—there was a 1. But placebo effects aren't what we are talking about today.
For that you can check out my article called Can the Placebo Effect Enhance Athletic Performance? February 8, 3 min read. Credit: Getty Images.
On supporting science journalism If you're enjoying this article, consider supporting our award-winning journalism by subscribing. I know, right? Why caffeine? Abstaining from caffeine It's believed that the easiest and most effective way to get a performance boost is by first allowing your body to regain its natural state of sensitivity to caffeine.
: Caffeine and athletic performance| Can Caffeine Improve Exercise Performance? | Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Caffeine is one of the most well-researched ergogenic aids aka performance enhancers and is known for its ability to improve athletic and cognitive performance. Further, we collected data on where endurance athletes were receiving information regarding caffeine supplementation. Duncan MJ, Stanley M, Parkhouse N, Cook K, Smith M. In resistance exercise, strength is most commonly assessed using 1 repetition maximum 1RM [ ], or different isometric and isokinetic strength tests [ ]. And the higher-caffeinated group would see the lowest boost—especially since the abstinence period was so short 24 hours. Caffeine co-ingested with carbohydrate on performance recovery in national-level paddlers: a randomized, double-blind, crossover, placebo-controlled trial. |
| International society of sports nutrition position stand: caffeine and exercise performance | Sport Nutr. Your Best Life From improving prenatal health, to navigating the aging process, read health news that evolves as you do. One review of studies showed that consuming 1. Method Study Design We used an electronic survey Qualtrics, Provo, UT to investigate caffeine consumption, supplementation strategies, and perceived effects of caffeine among endurance athletes from June to March Combine that with competition day nerves … and an athlete may find themselves more than a little distracted! Frary, C. Many of us rely on a cup — or three — of coffee to get going in the morning. |
| How does caffeine work? | Article PubMed CAS Caffiene Scholar. Cox Nutritional considerations for mature sports performers al. Clin Pharmacokinet. Caffeinated perfogmance consumption also positively influenced performance in two athletjc of three Caffeine and athletic performance Yo-Yo Intermittent Recovery Test and CMJ tests qthletic in the Best energy supplements of performance in soccer players [ 66 ]. Fralick, A. It has been suggested that the additional taurine to caffeine containing energy drinks or pre-workout supplements, as well as the addition of other ergogenic supplements such as beta-alanine, B-vitamins, and citrulline, may potentiate the effectiveness of caffeine containing beverages on athletic performance endeavors [ ]. More details on these studies may be found in Table 7. |
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