Caffeine and sport
Caffeineconsumed daily by millions of people, really boost sporting performance? This article explores the effects of caffeine on endurance, strength, cognitive aspects and the precautions to be taken if it is to be used effectively.
What is the history of caffeine use in sport?
A brief history of the use of stimulants in sport
The use of stimulants in sport goes back to time immemorial. As far back as the early twentieth century, athletes were experimenting with various performance-enhancing drugs. At the time, substances such as 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 into caffeine began in the early 20th century. William Rivers and Harald Webber, two psychologists at Cambridge University, conducted pioneering studies into the effects of caffeine on muscle fatigue. They discovered that caffeine could delay fatigue, which paved the way for further exploration of its ergogenic effects. In the 1970s, researchers such as David Costill demonstrated that caffeine could significantly improve endurance performance, particularly in runners and cyclists.
Changing perceptions and regulations (IOC, WADA)
Over time, the perception of caffeine in sport has evolved. In the 1980s, the International Olympic Committee (IOC) has classified caffeine as a doping substancewhich set urine concentration thresholds to detect misuse. However, in 2004, the World Anti-Doping Agency (WADA) has removed caffeine from its list of banned substancesalthough it continues to monitor it. Today, athletes can use caffeine legally, provided they do not exceed doses considered normal (12 μg/ml in the urine).
How does caffeine work?
Absorption and metabolism of caffeine
When you consume caffeine, it is rapidly absorbed by the gastrointestinal tract, mainly in the small intestine. In general, caffeine reaches its peak concentration in the blood about 20 to 60 minutes after ingestion. Once in the body, it is metabolised by the liver into three main metabolites: paraxanthine, theobromine and theophylline. These metabolites play a key role in caffeine's stimulant effects. Each individual's ability to metabolise caffeine may vary according to genetic factorswhich explains the different responses to the same dose of caffeine.
Effects on the central nervous system
One of the main mechanisms by which caffeine improves performance is its action on the central nervous system. Caffeine works by blocking the receptors for adenosine, a neurotransmitter that promotes sleep and relaxation. By inhibiting adenosine, caffeine increases the release of other neurotransmitters such as dopamine and noradrenalinewhich leads to increased alertness, concentration and energy. This antagonistic action on adenosine receptors is crucial to its ergogenic effects.
Other potential mechanisms
In addition to its effects on the nervous system, caffeine can also have an effect on muscles. It increases the availability of calcium in muscle cells, which can improve strength and contraction power. Caffeine also stimulates the oxidation of free fatty acidsproviding an additional source of energy during prolonged exercise. This helps to conserve glycogen reserves and delay fatigue2.
What are the effects of caffeine on different forms of exercise?
Aerobic endurance (e.g. running, cycling)
La caffeine is particularly effective for 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 see significant improvements in their performance. The benefits include an increase in average speed and better use of energy reserves. However, there is inter-individual 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, weight training)
Caffeine also has beneficial effects on anaerobic exercise and power sports. Studies have shown that caffeine can improve muscle strength, speed of movement and jumping power. For example, short, intense sprints or weight training sessions often benefit from caffeine intake. Study results indicate that doses of 3 to 6 mg/kg body weight, taken around 60 minutes before exercise, are generally effective. However, effectiveness may vary according to the dose and timing of caffeine intake.
Specific sports (e.g. basketball, football, rugby)
The effects of caffeine also vary according to specific sports. In sports such as 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 improve performance in tests specific to certain sports, 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 optimise sporting performance, the recommended dose of caffeine is generally between 3 and 6 mg/kg of body weight. This dosage range has been shown to be effective in improving various aspects of performance, including endurance, strength and power. However, it is important to note that higher doses can lead to undesirable side effects such as anxiety and sleep disorders. Everyone reacts differently, so it's essential to start with a lower dose and adjust according to your personal tolerance.
Optimum timing (20/60 min before exercise)
The perfect time to consume caffeine is about 20/60 minutes before exercise. This allows the caffeine to reach its peak concentration in the blood, maximising its ergogenic effects. This timing is particularly relevant for forms of caffeine such as capsules or tablets, which require a certain amount of time to be absorbed by the body. However, some forms of caffeine, such as chewing gum, can be absorbed more quickly, which could reduce the time needed 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:
- Café The most popular form of caffeine consumption. Rapidly assimilated
- Chewing gum Rapid absorption, ideal for taking just before or even during exercise.
- Energy drinks (canned) Quickly assimilated and sometimes accompanied by carbohydrates, which can be beneficial for prolonged exercise. However, the amount of sugar can sometimes be very high, which may not be suitable for everyone.
- Energy gels Fast-absorbing, practical for endurance athletes, they often combine caffeine and carbohydrates for a double energy boost.
- Pre-workout: Rapid absorption, often supplemented by other ingredients to optimise your sporting performance, provided you choose a quality formula. It should be noted, however, that some brands may include excessive amounts of caffeine, requiring extra vigilance when it comes to recommended dosages.
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What factors influence the response to caffeine?
Genetic variation (CYP1A2 and ADORA2A genes)
Your response to caffeine may be influenced by your genetic make-up, in particular by the following genes CYP1A2 and ADORA2A. The CYP1A2 gene is responsible for metabolising caffeine in the liver. People with a specific version of this gene (the AA genotype) are fast metabolisers, which means they break down caffeine more quickly. On the other hand, those with the AC or CC genotype are slow metabolisers and may feel the effects of caffeine for longer, increasing the risk of side effects such as anxiety or sleep disorders. The ADORA2A gene, for its part, is linked to sensitivity to caffeine and can influence your level of wakefulness and alertness after consumption.
Caffeine consumption habits
If you consume caffeine regularly, your body can develop a certain tolerance. This means that that you may need higher doses to obtain the same stimulating effects than someone who rarely consumes it. 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 intake accordingly.
Training status of individuals
Training level may also play a role in the response to caffeine. Well-trained athletes may derive more benefit from caffeine, particularly in terms of improved endurance and performance, than less-trained individuals. This may be due to better metabolic adaptation and a greater ability to use energy substrates efficiently.
What are the cognitive and psychological benefits of caffeine?
Improved alertness and attention
The consumption of caffeine is renowned for its positive effects on alertness and attention. By blocking adenosine receptors in the brain, caffeine increases the release of neurotransmitters such as dopamine and noradrenaline. This translates into improved alertness, better concentration and reduced feelings of 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 the perception of pain. By increasing dopamine levels, caffeine helps to improve mental disposition and increase motivation. What's more, it has analgesic properties that can reduce feelings of discomfort during exercise, enabling athletes to maintain a high level of performance for 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're tired. This includes improved alertness and reduced errors during exercise, which can be crucial for athletes under stressful conditions or with irregular competition schedules. These cognitive and psychological benefits of caffeine enable athletes to perform even under difficult conditions, making it a valuable ally in training and competition. However, it's important to find the right dose for you to maximise the benefits while minimising the side effects (such as anxiety or sleep disorders).What are the side effects and precautions to be taken with caffeine?
Potential side effects (anxiety, sleep disorders)
The consumption of caffeine can cause a number of side effects, including anxiety and sleep disorders. By blocking adenosine receptors, caffeine can increase the release of neurotransmitters such as dopamine and noradrenaline, which can cause agitation and palpitations in some people. What's more, caffeine can disrupt sleep, especially if consumed at the end of the day. So it's important to monitor your intake to avoid these undesirable effects.
Importance of individual experimentation
Each individual reacts differently to caffeine, due to genetic factors and consumption habits. It's crucial to experiment with different doses and timings to determine what works best for you. 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 entail significant risks. High doses, in excess of 9 mg/kg of body weight, are associated with a high rate of side effects without offering any greater ergogenic benefits. Signs of overdose include headaches, nausea, increased heart rate and, in severe cases, convulsions. It is therefore essential to stick to the recommended doses (3-6 mg/kg) and adjust according to your individual tolerance.
Our preworkout with caffeine
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- Effects on aerobic endurance Caffeine: Caffeine improves running and cycling performance by delaying fatigue.
- Improved strength and power It increases muscular strength and jumping power.
- Effective doses Recommended doses are between 3 and 6 mg/kg bodyweight.
- Optimum timing Caffeine is most effective when consumed 20/60 minutes before exercise.
- Cognitive effects It improves alertness and attention and can help with pain management.
- Performance under sleep deprivation Caffeine improves cognitive and physical performance, even when you're sleep-deprived.
- Specific sports It improves performance in sports such as basketball, football and rugby.
- Genetic response CYP1A2 and ADORA2A genes influence the individual response to caffeine.
- Side effects : Excessive consumption can lead to anxiety and sleep disorders.
- Individual experimentation It's important to test different doses to find out what works best for each individual.
Studies and sources
- 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. doi: 10.1111/nure.12138. - DOI – PMC – PubMed
- 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. doi: 10.3945/ajcn.113.080077. - DOI – PubMed
- 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. doi: 10.3945/jn.114.205476. - DOI – PMC – PubMed
- US Department of Agriculture ARS . What we eat in America, data tables, 2009-2010. Washington (DC): US Department of Agriculture; 2012.
- Wickham KA, Spriet LL. Administration of caffeine in alternate forms. Sports Med. 2018;48(Suppl 1):79-91. doi: 10.1007/s40279-017-0848-2. - DOI – PMC – PubMed
