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Caffeine

Introduction

Caffeine is a stimulant that is consumed by a vast majority of the adult population. It can be found in many foods such as tea, coffee, cola, energy drinks and chocolate, in a wide range of sports drinks, gels and powders, or purchased over the counter as tablets or capsules. Caffeine is effective in enhancing sports performance in trained athletes at moderate doses.

On January 1st 2004, caffeine was removed from the World Anti-Doping Agency’s (WADA) prohibited list. This means athletes can consume caffeine as part of their usual diet or for performance benefits without breaching WADA regulations. Caffeine use continues to be monitored by WADA.

Caffeine consumption has been researched in a wide range of sports including cycling (sprint and endurance), cross country skiing, middle and long distance running, rowing, swimming, martial arts, team sports and racquet sports.

Caffeine can act on the central nervous system to reduce fatigue and increase alertness.

Caffeine acts on the central nervous system to reduce fatigue and increase alertness. It is thought that the potential performance-enhancing effects of caffeine are due to a combined effect on the central and peripheral systems. It is possible that caffeine act on the central nervous system and may also have an effective on substrate metabolism and neuromuscular function Caffeine may therefore have an important role in all types of exercise in which concentration, reaction time, and technical/tactical skills have a major influence on both physical and mental performance. This is in addition to the well-recognised effects on maximal endurance exercise such as long distance running and cycling.

Information outlined in this fact sheet applies only to adult athletes and caffeine supplementation should not be used as an ergogenic aid in athletes under the age of 18.

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Proposed benefits of caffeine consumption among athletes

Caffeine can enhance prolonged exercise performance.

Caffeine can prolong time to fatigue and reduce the overall time to complete a fixed task when con-sumed before and during endurance exercise.

Caffeine can reduce an athlete’s perceived exertion or pain experienced during exercise.

Caffeine may increase the force of a muscle contraction when consumed before and during exercise.

Caffeine can promote wakefulness, which may be of benefit in multi-day ultra endurance events and can minimize the effects of sleep deprivation on skill level and performance.

Caffeine may be beneficial for anaerobic exercise such track cycling.

Caffeine can benefit athletes participating in high intensity intermittent sport such as team sports and also racquet sports such as tennis.

Practical guidelines for the use of caffeine

Caffeine ingestion has demonstrated beneficial performance benefits:

When consumed 60 minutes before exercise commences

Before and at 15-20 minute intervals during endurance exercise

Towards the end of exercise when fatigue is impacting on an athlete’s performance.

Proposed dosage guidelines

Based on current literature, caffeine ingestion of 1-3mg of caffeine per kilogram of body mass approxi-mately 60 minutes before exercise may enhance performance.

For athletes contesting endurance events, caffeine intake can be timed closer to the start of competition or throughout the event itself.

Caffeine has more of an ergogenic effect when used in the form of capsules, gels, tablets, gum rather than coffee,

Always trial supplement use in training sessions before use in competition to determine the amount and timing that best suits your personal situation.

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Concerns with caffeine supplementation

Despite common belief that caffeine may negatively affect hydration status, the most recent literature review on caffeine ingestion and sporting performance found there is little scientific evidence that caffeine intake impairs overall fluid status in athletes. Therefore, if consuming caffeine as an ergogenic aid, normal fluid consumption protocols should be applied (see Sports Drinks Fact Sheet for more information regarding hydration).

Caffeine can increase heart rate.

Caffeine can alter fine motor control, which may negatively impact on sports which involve precise movements and techniques.

Caffeine can cause over-arousal which may negatively impact on race preparation, recovery and sleep.

Different athletes respond to caffeine ingestion in different ways. Some athletes may experience a benefit from caffeine consumption, others may not.