Caffeine and athletic performance

Caffeine, consumed daily by millions of people, can it really boost sports performance? This article explores the effects of caffeine on endurance, strength, cognitive aspects, and precautions to take for its effective use.

What is the history of caffeine use in sports?

A brief history of stimulant use in sports

The use of stimulants in sports dates back to ancient times. As early as the beginning of the 20th century, athletes experimented with various products to enhance their performance. At the time, substances like cocaine and strychnine were used, often clandestinely. These practices gradually led to the incorporation of caffeine, a natural stimulant found in many plants such as coffee, tea, and cocoa.

The first studies on caffeine and performance

The first scientific research on caffeine began in the early 20th century. William Rivers and Harald Webber, two psychologists from the University of Cambridge, conducted pioneering studies on the effects of caffeine on muscle fatigue. They discovered that caffeine could delay fatigue, paving the way for further exploration of its ergogenic effects. During the 1970s, researchers like David Costill demonstrated that caffeine could significantly improve endurance performance, particularly among runners and cyclists.

Evolution of perceptions and regulation (IOC, WADA)

Over time, the perception of caffeine in sports has evolved. In the 1980s, the International Olympic Committee (IOC) classified caffeine among doping substances, setting urinary concentration thresholds to detect abuse. However, in 2004, the World Anti-Doping Agency (WADA) removed caffeine from its list of prohibited substances, although it continues to monitor it. Today, athletes can use caffeine legally, provided they do not exceed doses considered normal (12 μg/ml in urine).

What are the mechanisms of action of caffeine?

Absorption and metabolism of caffeine

When you consume caffeine, it is rapidly absorbed by the gastrointestinal tract, mainly in the small intestine. Generally, caffeine reaches its peak concentration in the blood about 20 to 60 minutes after ingestion. Once in the body, it is metabolized by the liver into three main metabolites: paraxanthine, theobromine, and theophylline. These metabolites play a key role in the stimulating effects of caffeine. The ability of each individual to metabolize caffeine can vary depending on genetic factors, hence different responses to the same dose of caffeine.

Effects on the central nervous system

One of the main mechanisms by which caffeine enhances performance is its action on the central nervous system. Caffeine acts by blocking adenosine receptors, a neurotransmitter that promotes sleep and relaxation. By inhibiting adenosine, caffeine increases the release of other neurotransmitters such as dopamine and norepinephrine, leading to increased alertness, concentration, and energy. This antagonistic action on adenosine receptors is crucial for its ergogenic effects.

Other potential mechanisms

In addition to its effects on the nervous system, caffeine can also act on muscles. It increases the availability of calcium in muscle cells, which can enhance strength and contraction power. Caffeine also stimulates the oxidation of free fatty acids, providing an additional energy source during prolonged exercise. This helps preserve glycogen stores and delay fatigue.

What are the effects of caffeine on different forms of exercise?

Aerobic endurance (e.g., running, cycling)

Caffeine is particularly effective in improving aerobic endurance. Numerous studies have shown that caffeine consumption can increase the duration of effort and delay the onset of fatigue. For example, cyclists and runners often notice significant improvements in their performance. Benefits include increased average speed and better use of energy reserves. However, there is interindividual variability in responses to caffeine. Some athletes experience more pronounced effects than others, which can be attributed to genetic factors and individual tolerance to caffeine.

Anaerobic endurance and power sports (e.g., sprinting, weightlifting)

Caffeine also has beneficial effects on anaerobic exercises and power sports. Studies have shown that caffeine can improve muscle strength, movement speed, and jumping power. For example, short and intense sprints or weightlifting sessions often benefit from caffeine intake. Study results indicate that doses of 3 to 6 mg/kg of body weight, taken about 60 minutes before exercise, are generally effective. However, effectiveness can vary depending on the dose and timing of caffeine consumption.

Specific sports (e.g., basketball, football, rugby)

The effects of caffeine also vary according to specific sports. In sports like basketball and football, caffeine has been observed to increase the number of sprints, improve passing accuracy, and increase the number of successful jumps. For example, a study on rugby players showed that caffeine consumption increased the number of body contacts and improved muscle power during jumps. However, not all studies show positive effects, with some reports indicating that caffeine does not significantly enhance performance in sport-specific tests, such as agility in rugby or dribbling speed in football.

What is the optimal dosage and timing of caffeine supplementation?

Effective doses (3-6 mg/kg)

To optimize sports performance, the recommended dose of caffeine generally ranges between 3 and 6 mg/kg of body weight. This dosage range has been shown to be effective in improving various aspects of performance, whether endurance, strength, or power. However, it is important to note that higher doses can lead to undesirable side effects such as anxiety and sleep disturbances. Each individual reacts differently, so it is essential to start with a lower dose and adjust according to your personal tolerance.

Optimal timing (20/60 min before exercise)

The ideal time to consume caffeine is about 20/60 minutes before exercise. This allows caffeine to reach its peak concentration in the blood, maximizing its ergogenic effects. This timing is particularly relevant for forms of caffeine such as capsules or tablets, which require some time to be absorbed by the body. However, some forms of caffeine, like chewing gums, can be absorbed more quickly, which could reduce the necessary delay before exercise.

Impact of different forms of caffeine

The form in which you consume caffeine can also influence its effectiveness. Here are some common options:

• Coffee: The most popular form of caffeine consumption. Quickly assimilable
• Chewing gum: Rapid absorption, ideal for intake just before or even during exercise.
• Energy drinks (can): Quickly assimilable and sometimes accompanied by carbohydrates, which can be beneficial for prolonged exercises. However, the sugar content can sometimes be very high, which may not be suitable for everyone.
• Energy gels: Rapid absorption, convenient for endurance athletes, they often combine caffeine and carbohydrates for a dual energy benefit.
• Pre-workout: Rapid absorption, often complemented by other ingredients aimed at optimizing your sports performance, provided you choose a quality formula. It should be noted, however, that some brands may include excessive amounts of caffeine, requiring increased vigilance regarding recommended dosages.
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What are the factors influencing the response to caffeine?

Genetic variation (CYP1A2 and ADORA2A gene)

Your response to caffeine can be influenced by your genetic makeup, particularly by the CYP1A2 and ADORA2A genes. The CYP1A2 gene is responsible for the metabolism of caffeine in the liver. People with a specific version of this gene (the AA genotype) are fast metabolizers, meaning they break down caffeine more quickly. In contrast, those with the AC or CC genotype are slow metabolizers and may experience the effects of caffeine longer, increasing the risk of side effects such as anxiety or sleep disturbances. The ADORA2A gene, on the other hand, is linked to caffeine sensitivity and can influence your level of wakefulness and alertness after consumption.

Habitual caffeine consumption

If you regularly consume caffeine, your body may develop a certain tolerance. This means you may need higher doses to achieve the same stimulating effects as someone who consumes it rarely. Regular caffeine users may also experience fewer negative effects, such as anxiety, but this varies from person to person. It is therefore important to know your own tolerance threshold and adjust your consumption accordingly.

Training status of individuals

The level of training can also play a role in the response to caffeine. Well-trained athletes may derive more benefits from caffeine, particularly in terms of improved endurance and performance, compared to less trained individuals. This can be explained by better metabolic adaptation and a greater ability to use energy substrates efficiently.

What are the cognitive and psychological benefits of caffeine?

Improvement of alertness and attention

Consumption of caffeine is recognized for its positive effects on alertness and attention. By blocking adenosine receptors in the brain, caffeine increases the release of neurotransmitters like dopamine and norepinephrine. This results in improved wakefulness, better concentration, and reduced fatigue, which is particularly beneficial for athletes during intensive training or competitions.

Effects on mood and pain perception

Caffeine also has beneficial effects on mood and can reduce pain perception. By increasing dopamine levels, caffeine helps improve mental disposition and increase motivation. Additionally, it has analgesic properties that can decrease discomfort sensations during exercise, allowing athletes to maintain high performance longer.

Caffeine and performance under sleep deprivation

Caffeine can also be particularly useful in cases of sleep deprivation. Studies show that caffeine improves cognitive and physical performance even when you are tired. This includes better alertness and reduced errors during exercise, which can be crucial for athletes under stress conditions or irregular competition schedules. These cognitive and psychological benefits of caffeine allow athletes to remain performant even in difficult conditions, making it a valuable ally in training and competition. However, it is important to find the dose that suits you to maximize benefits while minimizing side effects (such as anxiety or sleep disturbances).

What are the side effects and precautions to take with caffeine?

Potential side effects (anxiety, sleep disturbances)

Consumption of caffeine can lead to various side effects, including anxiety and sleep disturbances. By blocking adenosine receptors, caffeine can increase the release of neurotransmitters like dopamine and norepinephrine, which can cause agitation and palpitations in some people. Additionally, caffeine can disrupt sleep, especially if consumed late in the day. It is therefore important to monitor your consumption to avoid these undesirable effects.

Importance of individual experimentation

Each individual reacts differently to caffeine, due to genetic factors and habitual consumption. It is crucial to experiment with different doses and timings to determine what suits you best. Start with small doses and gradually increase, while monitoring your physical and mental reactions.

Limits and risks of overdose

Consuming excessive doses of caffeine can lead to significant risks. High doses, above 9 mg/kg of body weight, are associated with a high rate of side effects without offering better ergogenic benefits. Signs of overdose include headaches, nausea, increased heart rate, and in severe cases, seizures. It is therefore essential to respect the recommended doses (3-6 mg/kg) and adjust according to your individual tolerance.

Our pre-workout containing caffeine

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Studies and sources

1. Bailey RL, Saldanha LG, Dwyer JT. Estimating caffeine intake from energy drinks and dietary supplements in the United States. Nutr Rev. 2014;72(Suppl 1):9–13.
2. Fulgoni VL, 3rd, Keast DR, Lieberman HR. Trends in intake and sources of caffeine in the diets of US adults: 2001-2010. Am J Clin Nutr. 2015;101(5):1081–1087.
3. Rybak ME, Sternberg MR, Pao CI, Ahluwalia N, Pfeiffer CM. Urine excretion of caffeine and select caffeine metabolites is common in the U.S. population and associated with caffeine intake. J Nutr. 2015;145(4):766–774.
4. US Department of Agriculture ARS. What we eat in America, data tables, 2009–2010. Washington (DC): US Department of Agriculture; 2012.
5. Wickham KA, Spriet LL. Administration of caffeine in alternate forms. Sports Med. 2018;48(Suppl 1):79–91.er.