Runners often incorporate caffeine in their race fuelling strategies. The reason for it is due to caffeine’s ability to improve athletic performance.
Did you know that caffeine was officially listed by WADA (World Anti-Doping Authority) as a banned substance in sport between 1984 and 2004? This meant that athletes were able to fail their anti-doping tests if results showed the presence of caffeine in the athletes’ system.
While this is not the case any longer, it certainly proofs that there is an argument that caffeine can improve performance.
Caffeine stimulates the central nervous system and can increase alertness. In sport, caffeine can increase the duration of the exercise or can even decrease a person’s perception of the effort that is being performed. That is why it comes as no surprise that many sport supplements contain caffeine.
For many runners, consuming caffeine has little, or nothing to do with enhancing performance and is simply habitual or for social reasons. Performance enhancement is not on the forefront of every runner’s mind who enjoys making a cup of coffee each morning or meeting friends at a coffee shop post run.
It is believed that caffeine consumption in the general population has increased significantly in the past decade. Many factors have led to this increase but from a running-related perspective, the main factors include ease of access to caffeinated products, no risk of failing drug tests and the run-coffee culture that many runners have come accustomed to.
The absorption of caffeine:
Our bodies can absorb caffeine at a rapid rate and our blood levels can peak after 30 to 120 minutes of consuming caffeine. These levels can remain high in our system for 3 to 4 hours, after which it will start to decrease. Think about this: You are feeling sluggish and decide to have a cup of coffee. You feel more alert almost straight away, and after 4 hours, you feel the need for another cup. The exact rate of absorption may vary from one person to the next and the amount of caffeine consumed will also significantly impact the effect on the body.
Our liver is responsible for breaking down caffeine and eventually causing it to exit our systems.
Caffeine can have a positive effect on athletic performance, but like most things, there are some levels of caution to be taken. Let’s look at some of the benefits but remember to consider the side effects that my occur, especially when consuming too much. Always be tactical, practice using caffeine in training and be mindful of the amount of caffeine in the products that you choose. Remember that consuming caffeine is by no means a must for all runners and many world class athletes perform without consuming any caffeine.
Benefits:
- Increased alertness
- Reduced perceived effort
- Increased fat oxidation which helps with preserving glycogen stores
- Delayed fatigue, resulting in the ability to perform for a longer period of time.
Side effects:
- Headaches
- Increased heart rate
- Sleep disruption
- Unsettled stomach
- Anxiety
- High levels of adrenaline which could result in excessive pre-race jitters
How much is too much?
The optimal amount of caffeine varies from one person to the next due to several factors including body weight, level of fitness and sensitivity to caffeine. It is always advisable to consult with a sports doctor or nutritionist if sport supplements do not give a clear indication of the recommended serving size.
A dangerous mistake to make, is to confuse milligrams with grams when calculating your caffeine consumption. Make sure to read the labels on supplements and consider that the total size of a product may include more than one serving.
Is Caffeine a diuretic?
Caffeine can have a mild diuretic effect. This means that it can cause the body to flush fluid at a higher rate. This can lead to a higher rate of dehydration, so remember this when using caffeinated products in a non-fluid form, such as tablets or solid foods.
Conclusion:
Caffeine is an effective exercise supplement and is relatively easy to use. Caffeine can benefit performance when taken in the correct dosages. Caffeine should never be used as an alternative to appropriate training and preparation. Do your own research and practice until you find a strategy that works for you.