Caffeine is one of the most studied supplements. One of the most important sports agencies (AIS) classifies supplements into 4 groups according to their functionality in sports (A,B,C,D). Caffeine is included in group A, since it is a supplement that does improve athletic performance. It has also been removed from the list of substances that produce a positive result in anti-doping tests.
What benefits does caffeine have for athletes?
- It visibly improves performance in endurance sports, reducing the onset of fatigue, which allows the activity to continue for a longer period of time.
- It stimulates the Nervous System, which improves reaction time, memory, etc. Glycogen consumption during physical activity is delayed, allowing energy levels not to decrease as quickly.
- Not all athletes respond this way; more studies are needed to reach a stronger conclusion.
Sports in which caffeine can be used
As mentioned above, in high-duration endurance sports (+60 min). Sports in which the intensity remains high throughout the physical activity (60 min). Sports in which the activity is intermittent, such as basketball, football, rugby, etc.
Where can we find caffeine?
The easiest way to find caffeine naturally is through coffee. There are also several products, such as coca cola, guarana, chocolate, etc., that also contain amounts of caffeine. Other products, such as energy drinks, capsules, or jelly, contain large amounts of caffeine.
How much is needed to have an effect?
According to several studies, the effect of caffeine is noticeable when taking between 3-6 mg/kg of body weight, although reaching levels of 5 mg may be excessive. It is recommended to stay closer to 3 mg. Therefore, for a person weighing 80 kg, this means taking 240 mg of caffeine. Excessive consumption can cause gastrointestinal and cardiovascular problems, insomnia, and even respiratory problems. The effect of caffeine appears 30-40 minutes after consuming it. It is advisable to consume it before or during physical activity; depending on the type of activity or sport, it should be consumed before or during.
Does caffeine have any side effects?
Side effects depend on the doses consumed. At high doses, the effects are negative for our health: they increase heart rate and cause anxiety, tremors, insomnia, etc. Excessive caffeine consumption should be avoided.