Considering Caffeine?

Americans drink 350 million cups of coffee per day.  Big marketing bucks are spent on the promotion of high-energy, caffeinated beverages such as 5 Hour Energy, Red Bull, Rock Star and others.  As a country, we are obsessed with caffeine and the desire to blast energy levels through the roof.  As an endurance athlete, will it improve the quality of your training sessions?  Race day?  And more importantly, is it safe?

The perks of caffeine include better focus, concentration, mood and a mild increase in thermogenesis (calories burned).  In the endurance athlete, caffeine stimulates the central nervous system (CNS) and assists in the use of body fat for fuel, glycogen storing and cardiac efficiency (Seebohar, 2011).   Although research has recognized an ergogenic benefit of caffeine supplementation in endurance athletes, individual variation in findings exists.  Not everyone has the same bodily response to caffeine.  Some react strongly to a Starbuck’s latte – heart pounding, pulse racing.  Others have little to no obvious physiological reaction to the same amount of caffeine. 

Another consideration in the supplementation of caffeine for endurance sport use is the amount of the compound needed to stimulate the CNS.  Seebohar recommends 3-9 milligrams/kilogram body weight 60-75 minutes before competition and 1-3 milligrams/kilogram body weight every 90-120 minutes during extended events.   For a 175-pound man, this translates to 239-716mg pre-race and 80 – 239mg every 90-120 minutes during the race.  Gels containing caffeine generally range from 25mg – 100mg per serving. 

What about the common perception of caffeine acting as a diuretic and therefore contributing to dehydration?  Recent research suggests that positive fluid balance can be maintained (with the use of caffeine) by the consumption of water and other non-caffeinated beverages. 

Exceeding caffeine recommendations in any capacity – whether for sport, or day-to-day use- can produce some unpleasant side effects.   Raised anxiety levels, restlessness, muscle twitching, and an increase in the release of stress hormones (cortisol and adrenaline) are some of the most common complaints.

 The bottom line here holds true in almost every area of life – moderation is the key!  Be aware of the amount of caffeine going into your body, and don’t exceed recommendations.  If you choose to supplement during exercise, opt for a moderate approach here as well.  

Experience Life Magazine, October 2012. 

Seebohar, B.  (2011). Nutrition Periodization for Athletes (2nd ed.).  Boulder, CO:  Bull Publishing Company.