Athletic performance caffeine -
Caffeine is available in a range of products. It does not matter which product you choose to see the effects on athletic performance. It all comes down to the amount of caffeine. However, this does not mean that all products are suitable for athletes. In the case of coffee, it is difficult to determine the correct dose of caffeine because of the different preparation methods, types of coffee, amount per product, etc.
This means that coffee is not the best choice before or during exercise. Energy drinks like Red Bull are not a good choice either during exercise because these are often very high in sugar in addition to the caffeine.
This increases the risk of gastric problems. So, for athletes, it is recommended that they opt for pure caffeine in the form of a capsule, chewing gum or gel.
For example, this is really worthwhile before the start of a competition, substitution, time trial, or when approaching the final stretch of a bike race or marathon.
Capsules often contain higher doses mg , whereas caffeine gum or caffeine-rich gels are available in lower doses mg. When choosing the most suitable product, both dose and timing of the consumption are equally important. With a capsule or gel, it takes about 45 to 60 minutes before the caffeine is absorbed into the blood via the intestines.
Caffeine gum works significantly faster. Within 15 to 20 minutes, it is absorbed into the blood via the mucous membranes of the mouth. So, you must individually choose between these products by weighing up the pros and cons based on the intended effects, dose, timing and practical feasibility.
An overview of the advantages and disadvantages of the different products is given in Table 1. Regardless of the product chosen, the effects wear off gradually. Caffeine is, eventually, removed from the blood completely after 3 to 5 hours.
Guarana is a herb that grows in the Amazon basin that contains caffeine and is regularly incorporated in energy or diet supplements. An average portion of guarana contains about just as much caffeine as half a cup of coffee. Numerous claims have been made that this supplement improves athletic performance.
However, convincing proof is lacking at this time. In fact, little is known about the effects on health or the possible side effects of guarana compared to the abundance of studies on the use of caffeine.
So, until more research has been completed, it recommended that athletes choose pure caffeine supplements.
Table 1: Caffeine-rich products with their dose per portion, timing of absorption, advantages, and disadvantages. Caffeine can improve both endurance performance and short repetitive all-out exertions. This supplement can also have certain positive effects during ball and team sports.
This requires a dose of 2 to 6 mg of caffeine per kg of body weight. In addition, there is increasing evidence that lower doses produce performance improvements. The optimal dose differs per individual, due to habituation and genetic differences, among other things.
The amount required can be attained by using a variety of products. So, you must carefully weigh up your choice based on the intended effects, dose, timing, and practical feasibility.
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Skip to Content Inspired by Athletes, Driven by Science. Compare Products. POINTS OF SALE SCIENCE ADVICE NEWS OUR STORY. Home Science Caffeine improves athletic performance, but only when used strategically.
Caffeine effects Caffeine stimulates the central nervous system, which increases focus and alertness during exercise. Practical application You will need a dose of 2 to 6 mg of caffeine per kg of body weight to experience the above-mentioned effects on athletic performance.
Coffee, chewing gum, gel or capsule? Guarana Guarana is a herb that grows in the Amazon basin that contains caffeine and is regularly incorporated in energy or diet supplements. Table 1: Caffeine-rich products with their dose per portion, timing of absorption, advantages, and disadvantages Summary Caffeine can improve both endurance performance and short repetitive all-out exertions.
References 1. Graham TE, Spriet LL. Caffeine and Exercise Performance. Sports Science Exchange, vol 9 1 , pdf 2. Maughan RJ, Burke LM, Dvorak J, et al. IOC Consensus Statement: dietary supplements and the high-performance athlete.
Adenosine promotes sleep by binding to its receptors in the brain, mainly A 1 and A 2A receptors, and caffeine exerts an antagonist effect, blocking the receptor and reversing the effects of adenosine and promoting wakefulness [ ].
This action of caffeine may also serve athletes well under conditions of jetlag, and irregular or early training or competition schedules. Psychomotor speed relies on the ability to respond, rapidly and reliably, to randomly occurring stimuli which is a critical component of, and characteristic of, most sports [ ].
Genetic variation in ADORA2A has been shown to be a relevant determinant of psychomotor vigilance in the rested and sleep-deprived state and modulates individual responses to caffeine after sleep deprivation [ ].
Those with the CC genotype of ADORA2A rs consistently performed on a higher level on the sustained vigilant attention task than T-allele -carriers; however, this was tested in ADORA2A haplotypes that included combinations of 8 SNPs.
This work provides the basis for future genetic studies of sleep using individual ADORA2A SNPs. As mentioned, the ADORA2A genotype has also been implicated in sleep quality and increases in sleep disturbance [ ]. Increased beta activity in nonREM sleep may characterize individuals with insomnia when compared with healthy good sleepers [ ].
A functional relationship between the ADORA2A genotype and the effect of caffeine on EEG beta activity in nonREM sleep has previously been reported [ ], where the highest rise was in individuals with the CC genotype, approximately half in the CT genotype, whereas no change was present in the TT genotype.
Consistent with this observation, the same study found individuals with the CC and TC genotypes appeared to confer greater sensitivity towards caffeine-induced sleep disturbance compared to the TT genotype [ ]. This suggests that a common variant in ADORA2A contributes to subjective and objective responses to caffeine on sleep.
Given that anxiety may be normalized in elite sports even at clinical levels, factors that contribute to anxiety should be mitigated whenever possible. Anxiety may be caused by stress-related disorders burnout , poor quality sleep patterns often related to caffeine intakes and possibly as a response to caffeine ingestion due to genetic variation, even at low levels [ ].
As previously mentioned, caffeine blocks adenosine receptors, resulting in the stimulating effects of caffeine [ ]. A common variation in the ADORA2A adenosine A 2A receptor gene contributes to the differences in subjective feelings of anxiety after caffeine ingestion [ , ], especially in those who are habitually low caffeine consumers [ ].
This may be particularly relevant to athletes who possess the TT variant of rs in the ADORA2A gene. These individuals are likely to be more sensitive to the stimulating effects of caffeine and experience greater increases in feelings of anxiety after caffeine intake than do individuals with either the CT or CC variant [ , , ].
Sport psychologists commonly work with athletes to help them overcome anxiety about performance during competitions.
Anxiety before or during athletic competitions can interfere not only in performance, but also in increased injury risk [ ]. Athletes who are more prone to performance anxiety may exacerbate their risk for feelings of anxiety depending on their caffeine use and which variant of the ADORA2A gene they possess.
Monitoring the actions of caffeine in those individuals who are susceptible, may alleviate some of the related feelings of anxiety with caffeine use. Given that anxiety may disrupt concentration and sleep and negatively impact social interactions, athletes with higher risks and prevalence for anxiety, may want to limit or avoid caffeine consumption if caffeine is a known trigger during times where they are feeling anxious or stressed, such as at sporting competitions or social gatherings or other work and school events.
The importance of both sleep and caffeine as an ergogenic aid to athletes highlights the importance of optimizing rest and recovery through a better understanding of which athletes may be at greater risk of adverse effects of caffeine on mood and sleep quality, possibly due to genetic variation.
This information will allow athletes and coaching staff to make informed decisions on when and if to use caffeine when proximity to sleep is a factor. These considerations will also be in conjunction with the possibility that an athlete will benefit from caffeine in endurance-based exercise as determined in part, by their CYP1A2 genotype, albeit with a clear need for future research.
The quantification of habitual caffeine intake is difficult, which is problematic for studies aiming to compare performance outcomes following caffeine ingestion in habitual versus non-habitual caffeine users.
This concern is highlighted by reports showing large variability in the caffeine content of commonly consumed beverages, e. Self-reported intakes may therefore be unreliable. Newly discovered biomarkers of coffee consumption may be more useful for quantifying intakes in the future, but currently, these are not widely available [ ].
Different protocols for the length of the caffeine abstinence period preceding data collection is also a relevant factor in determining variability in performance outcomes. For example, in shorter caffeine abstinence periods e. alleviating the negative symptoms of withdrawal, which in itself may improve performance [ ].
These effects may be more pronounced in those genetically predisposed to severe withdrawal effects [ ]. Although genes have been associated with habitual caffeine intake using GWAS research [ , ], it is important to highlight that these associations are not directly applicable to determining differences in performance outcomes in response to acute caffeine doses for regular or habitual caffeine users versus non-habitual users.
Furthermore, associations between genes and habitual caffeine intake do not elucidate potential mechanisms by which caffeine intake behaviors may influence subsequent performance following caffeine supplementation [ , ].
In animal model studies, regular consumption of caffeine has been associated with an upregulation of the number of adenosine receptors in the vascular and neural tissues of the brain [ ]. Although, this did not appear to modify the effects of caffeine in one study [ ], in another, chronic caffeine ingestion by mice caused a marked reduction in locomotor exploratory activity [ ].
Changes in adenosine receptor number or activity have not been studied in humans. There does not appear to be a consistent difference in the performance effects of acute caffeine ingestion between habitual and non-habitual caffeine users, and study findings remain equivocal.
In one study, habitual stimulation from caffeine resulted in a general dampening of the epinephrine response to both caffeine and exercise; however, there was no evidence that this impacted exercise performance [ ].
Four weeks of caffeine ingestion resulted in increased tolerance to acute caffeine supplementation in previously low habitual caffeine consumers, with the ergogenic effect of acute caffeine supplementation no longer apparent [ ].
Caffeine ingestion improved performance as compared to placebo and control, with no influence of habitual caffeine intake. However, a limitation of this study is the short h caffeine withdrawal period in all groups which may have resulted in performance improvements due to the reversal of caffeine withdrawal effects, rather than impact of acute-on-chronic caffeine administration and the effects of habituation to caffeine on exercise performance [ , ].
In addition, habitual caffeine intake was estimated using a food frequency questionnaire, which might be a limitation given the already mentioned variation of caffeine in coffee and different supplements.
There is wide variability in caffeine content of commonly consumed items, and as such, an objective measure e. Based on these observations, the assumption that habitual and nonhabitual caffeine consumers will or will not respond differently to caffeine supplementation during exercise, requires further study.
However, caffeine appears to be most beneficial during times or in sports where there is an accumulation of fatigue, i. A recent review [ ] reported that the effect size of caffeine benefits increase with the increasing duration of the time trial event, meaning that timing caffeine intake closer to a time of greater fatigue, i.
This supports the notion that endurance athletes with longer races may benefit most from caffeine for performance enhancement since they have the greatest likelihood of being fatigued.
This also supports findings in other investigations that show ingesting caffeine at various time points including late in exercise may be most beneficial [ ]. For example, an early study [ ] aimed to understand whether or not there were benefits to a common practice among endurance athletes, such as those participating in marathons and triathlons, which is to drink flat cola toward the end of an event.
When researchers investigated the ingestion of a low dose of caffeine toward the end of a race e. The study also demonstrated that the effect was due to the caffeine and not the carbohydrate, which may also aid performance as fuel stores become depleted [ ].
This may have been due to the faster absorption with caffeinated gum consumption, and due to the continued increase in plasma caffeine concentrations during the cycling time trial, when athletes may become fatigued i.
However, there was significant interindividual variability, highlighting the need for athletes to experiment with their own strategies as far as dosing and timing are concerned.
The optimal timing of caffeine ingestion may depend on the source of caffeine. As stated earlier, some of the alternate sources of caffeine such as caffeine chewing gums may absorb more quickly than caffeine ingested in caffeine-containing capsules [ 60 ].
Therefore, individuals interested in supplementing with caffeine should consider that timing of caffeine ingestion will likely be influenced by the source of caffeine.
Currently, only a few investigations [ 96 , , , , , ] have included both trained and untrained subjects in their study design. A limitation of this study is that the swimming exercise task differed between the trained and untrained participants.
Specifically, the study utilized m swimming for the trained swimmers and m for the untrained swimmers, which is a likely explanation for these findings.
However, some have also postulated that this is because athletes perform more reliably on a given task than nonathletes, and increased test-retest reliability might prevent type II errors [ ]. In contrast to the above evidence regarding the importance of training status, other research has shown that training status does not moderate the ergogenic effects of caffeine on exercise performance.
One study [ ] showed similar performance improvements 1. Similarly, Astorino et al. More recently, a small study by Boyett et al. Subjects completed four experimental trials consisting of a 3-km cycling time trial performed in randomized order for each combination of time of day morning and evening and treatment.
They reported that both untrained and trained subjects improved performance with caffeine supplementation in the morning; however, only the untrained subjects improved when tested in the evening. Although there were some limitations to this study, these observations indicate that trained athletes are more likely to experience ergogenic effects from caffeine in the morning, while untrained individuals appear to receive larger gains from caffeine in the evening than their trained counterparts.
This may further complicate the training status data with a possible temporal effect [ ]. The concentration of adenosine receptors the primary target of caffeine do appear to be higher in trained compared to untrained individuals, but this has only been reported in animal studies [ ].
Boyett et al. Although some studies comparing training status of subjects support the notion [ ] that training influences response to caffeine during exercise, most do not [ 96 , , ] and this was also the finding in a subsequent meta-analysis [ ].
It is possible that the only difference between trained and untrained individuals is that trained individuals likely have the mental discipline to exercise long or hard enough to benefit more from the caffeine stimulus, which might provide an explanation for why in some studies, trained individuals respond better to caffeine [ ].
Currently, it seems that trained and untrained individuals experience similar improvements in performance following caffeine ingestion; however, more research in this area is warranted. The impacts of caffeine on sleep and behavior after sleep deprivation are widely reported [ ].
Sleep is recognized as an essential component of physiological and psychological recovery from, and preparation for, high-intensity training in athletes [ , ]. Chronic mild to moderate sleep deprivation in athletes, potentially attributed to caffeine intakes, may result in negative or altered impacts on glucose metabolism, neuroendocrine function, appetite, food intake and protein synthesis, as well as attention, learning and memory [ ].
Objective sleep measures using actigraphy or carried out in laboratory conditions with EEG have shown that caffeine negatively impacts several aspects of sleep quality such as: sleep latency time to fall asleep , WASO wake time after sleep onset , sleep efficiency and duration [ ].
Studies in athletes have also shown adverse effects in sleep quality and markers for exercise recovery after a variety of doses of caffeine ingestion [ , , ].
Although caffeine is associated with sleep disturbances, caffeine has also been shown to improve vigilance and reaction time and improved physical performance after sleep deprivation [ , , , , ]. This may be beneficial for athletes or those in the military who are traveling or involved in multiday operations, or sporting events and must perform at the highest level under sleep-deprived conditions [ , , , ].
Even though caffeine ingestion may hinder sleep quality, the time of day at which caffeine is ingested will likely determine the incidence of these negative effects. For example, in one study that included a sample size of 13 participants, ingestion of caffeine in the morning hours negatively affected sleep only in one participant [ ].
Unfortunately, athletes and those in the military are unlikely to be able to make adjustments to the timing of training, competition and military exercises or the ability to be combat ready.
However, to help avoid negative effects on sleep, athletes may consider using caffeine earlier in the day whenever possible.
Pronounced individual differences have also been reported where functional genetic polymorphisms have been implicated in contributing to individual sensitivity to sleep disruption [ , ] and caffeine impacts after sleep deprivation [ ] as discussed in the Interindividual variation in response to caffeine: Genetics section of this paper.
As with any supplement, caffeine ingestion is also associated with certain side-effects. Some of the most commonly reported side-effects in the literature are tachycardia and heart palpitations, anxiety [ , ], headaches, as well as insomnia and hindered sleep quality [ , ]. For example, in one study, caffeine ingestion before an evening Super Rugby game resulted in a delay in time at sleep onset and a reduction in sleep duration on the night of the game [ ].
Caffeine ingestion is also associated with increased anxiety; therefore, its ingestion before competitions in athletes may exacerbate feelings of anxiety and negatively impact overall performance see caffeine and anxiety section.
For example, athletes competing in sports that heavily rely on the skill component e. However, athletes in sports that depend more on physical capabilities, such as strength and endurance e. These aspects are less explored in research but certainly warrant consideration in the practical context to optimize the response to caffeine supplementation.
The primary determinant in the incidence and severity of side-effects associated with caffeine ingestion is the dose used. Side-effects with caffeine seem to increase linearly with the dose ingested [ ]. Therefore, they can be minimized—but likely not fully eliminated—by using smaller doses, as such doses are also found to be ergogenic and produce substantially fewer side-effects [ ].
In summary, an individual case-by-case basis approach is warranted when it comes to caffeine supplementation, as its potential to enhance performance benefit needs to be balanced with the side-effects risk. In addition to exercise performance, caffeine has also been studied for its contribution to athletes of all types including Special Forces operators in the military who are routinely required to undergo periods of sustained cognitive function and vigilance due to their job requirements Table 1.
Hogervorst et al. They found that caffeine in a carbohydrate-containing performance bar significantly improved both endurance performance and complex cognitive ability during and after exercise [ 82 ]. Antonio et al.
This matches a IOM report [ ] that the effects of caffeine supplementation include increased attention and vigilance, complex reaction time, and problem-solving and reasoning. One confounding factor on cognitive effects of caffeine is the role of sleep.
Special Forces military athletes conduct operations where sleep deprivation is common. A series of different experiments [ 42 , , , , , , , ] have examined the effects of caffeine in real-life military conditions. In three of the studies [ , , ], soldiers performed a series of tasks such as a 4 or 6.
The investigators found that vigilance was either maintained or enhanced under the caffeine conditions vs. placebo , in addition to improvements in run times and obstacle course completion [ , , ].
Similarly, Lieberman et al. Navy Seals. The positive effects of caffeine on cognitive function were further supported by work from Kamimori et al. The caffeine intervention maintained psychomotor speed, improved event detection, increased the number of correct responses to stimuli, and increased response speed during logical reasoning tests.
Under similar conditions of sleep deprivation, Tikuisis et al. When subjects are not sleep deprived, the effects of caffeine on cognition appear to be less effective. For example, Share et al. In addition to the ability of caffeine to counteract the stress from sleep deprivation, it may also play a role in combatting other stressors.
Gillingham et al. However, these benefits were not observed during more complex operations [ ]. Crowe et al. Again, no cognitive benefit was observed. Other studies [ , , , ] support the effects of caffeine on the cognitive aspects of sport performance, even though with some mixed results [ , ].
Foskett et al. This was supported by Stuart et al. firefighting, military related tasks, wheelchair basketball [ ]. The exact mechanism of how caffeine enhances cognition in relation to exercise is not fully elucidated and appears to work through both peripheral and central neural effects [ ].
In a study by Lieberman et al. Repeated acquisition are behavioral tests in which subjects are required to learn new response sequences within each experimental session [ ]. The researchers [ 42 ] speculated that caffeine exerted its effects from an increased ability to sustain concentration, as opposed to an actual effect on working memory.
Other data [ ] were in agreement that caffeine reduced reaction times via an effect on perceptual-attentional processes not motor processes. This is in direct contrast to earlier work that cited primarily a motor effect [ ].
Another study with a sugar free energy drink showed similar improvements in reaction time in the caffeinated arm; however, they attributed it to parallel changes in cortical excitability at rest, prior, and after a non-fatiguing muscle contraction [ ].
The exact cognitive mechanism s of caffeine have yet to be elucidated. Based on some of the research cited above, it appears that caffeine is an effective ergogenic aid for individuals either involved in special force military units or who may routinely undergo stress including, but not limited to, extended periods of sleep deprivation.
Caffeine in these conditions has been shown to enhance cognitive parameters of concentration and alertness. It has been shown that caffeine may also benefit sport performance via enhanced passing accuracy and agility.
However, not all of the research is in agreement. It is unlikely that caffeine would be more effective than actually sleeping, i.
Physical activity and exercise in extreme environments are of great interest as major sporting events e. Tour de France, Leadville , Badwater Ultramarathon are commonly held in extreme environmental conditions. Events that take place in the heat or at high altitudes bring additional physiological challenges i.
Nonetheless, caffeine is widely used by athletes as an ergogenic aid when exercising or performing in extreme environmental situations. Ely et al. Although caffeine may induce mild fluid loss, the majority of research has confirmed that caffeine consumption does not significantly impair hydration status, exacerbate dehydration, or jeopardize thermoregulation i.
Several trials have observed no benefit of acute caffeine ingestion on cycling and running performance in the heat Table 2 [ , , ]. It is well established that caffeine improves performance and perceived exertion during exercise at sea level [ , , , ]. Despite positive outcomes at sea level, minimal data exist on the ergogenic effects or side effects of caffeine in conditions of hypoxia, likely due to accessibility of this environment or the prohibitive costs of artificial methods.
To date, only four investigations Table 3 have examined the effects of caffeine on exercise performance under hypoxic conditions [ , , , ].
Overall, results to date appear to support the beneficial effects of caffeine supplementation that may partly reduce the negative effects of hypoxia on the perception of effort and endurance performance [ , , , ].
Sources other than commonly consumed coffee and caffeine tablets have garnered interest, including caffeinated chewing gum, mouth rinses, aerosols, inspired powders, energy bars, energy gels and chews, among others. While the pharmacokinetics [ 18 , , , , ] and effects of caffeine on performance when consumed in a traditional manner, such as coffee [ 47 , 49 , 55 , , , , ] or as a caffeine capsule with fluid [ 55 , , , ] are well understood, curiosity in alternate forms of delivery as outlined in pharmacokinetics section have emerged due to interest in the speed of delivery [ 81 ].
A recent review by Wickham and Spriet [ 5 ] provides an overview of the literature pertaining to caffeine use in exercise, in alternate forms. Therefore, here we only briefly summarize the current research.
Several investigations have suggested that delivering caffeine in chewing gum form may speed the rate of caffeine delivery to the blood via absorption through the extremely vascular buccal cavity [ 58 , ]. Kamimori and colleagues [ 58 ] compared the rate of absorption and relative caffeine bioavailability from caffeinated chewing gum and caffeine in capsule form.
The results suggest that the rate of drug absorption from the gum formulation was significantly faster. These findings suggest that there may be an earlier onset of pharmacological effects from caffeine delivered through the gum formulation.
Further, while no data exist to date, it has been suggested that increasing absorption via the buccal cavity may be preferential over oral delivery if consumed closer to or during exercise, as splanchnic blood flow is often reduced [ ], potentially slowing the rate of caffeine absorption.
To date, five studies [ 59 , 60 , 61 , 62 , 63 ] have examined the potential ergogenic impact of caffeinated chewing gum on aerobic performance, commonly administered in multiple sticks Table 4.
To note, all studies have been conducted using cycling interventions, with the majority conducted in well-trained cyclists. However, more research is needed, especially in physically active and recreationally training individuals.
Four studies [ 64 , 66 , 68 , ] have examined the effect of caffeinated chewing gum on more anaerobic type activities Table 4. Specifically, Paton et al. The reduced fatigue in the caffeine trials equated to a 5. Caffeinated gum consumption also positively influenced performance in two out of three soccer-specific Yo-Yo Intermittent Recovery Test and CMJ tests used in the assessment of performance in soccer players [ 66 ].
These results suggest that caffeine chewing gums may provide ergogenic effects across a wide range of exercise tasks. To date, only Bellar et al. Future studies may consider comparing the effects of caffeine in chewing gums to caffeine ingested in capsules.
Specifically, the mouth contains bitter taste sensory receptors that are sensitive to caffeine [ ]. It has been proposed that activation of these bitter taste receptors may activate neural pathways associated with information processing and reward within the brain [ , , ].
Physiologically, caffeinated mouth rinsing may also reduce gastrointestinal distress potential that may be caused when ingesting caffeine sources [ , ]. Few investigations on aerobic [ 69 , 74 , 75 , 76 , ] and anaerobic [ 72 , 73 , 78 ] changes in performance, as well as cognitive function [ 70 , 71 ] and performance [ 77 ], following CMR have been conducted to date Table 5.
One study [ ] demonstrated ergogenic benefits of CMR on aerobic performance, reporting significant increases in distance covered during a min arm crank time trial performance. With regard to anaerobic trials, other researchers [ 72 ] have also observed improved performance, where recreationally active males significantly improved their mean power output during repeated 6-s sprints after rinsing with a 1.
While CMR has demonstrated positive outcomes for cyclists, another study [ 78 ] in recreationally resistance-trained males did not report any significant differences in the total weight lifted by following a 1. CMR appears to be ergogenic in cycling to include both longer, lower-intensity and shorter high-intensity protocols.
The findings on the topic are equivocal likely because caffeine provided in this source does not increase caffeine plasma concentration and increases in plasma concentration are likely needed to experience an ergogenic effect of caffeine [ 69 ].
Details of these studies, as well as additional studies may be found in Table 5. The use of caffeinated nasal sprays and inspired powders are also of interest. Three mechanisms of action have been hypothesized for caffeinated nasal sprays.
Firstly, the nasal mucosa is permeable, making the nasal cavity a potential route for local and systemic substance delivery; particularly for caffeine, a small molecular compound [ 11 , 12 , 30 , 31 ].
Secondly, and similar to CMR, bitter taste receptors are located in the nasal cavity. The use of a nasal spray may allow for the upregulation of brain activity associated with reward and information processing [ ].
Thirdly, but often questioned due to its unknown time-course of action, caffeine could potentially be transported directly from the nasal cavity to the CNS, specifically the cerebrospinal fluid and brain by intracellular axonal transport through two specific neural pathways, the olfactory and trigeminal [ , ].
No significant improvements were reported in either anaerobic and aerobic performance outcome measures despite the increased activity of cingulate, insular, and sensory-motor cortices [ 79 ].
Laizure et al. Both were found to have similar bioavailability and comparable plasma concentrations with no differences in heart rate or blood pressure Table 6.
While caffeinated gels are frequently consumed by runners, cyclists and triathletes, plasma caffeine concentration studies have yet to be conducted and only three experimental trials have been reported.
Cooper et al. In the study by Cooper et al. In contrast, Scott et al. utilized a shorter time period from consumption to the start of the exercise i. However, these ideas are based on results from independent studies and therefore, future studies may consider exploring the optimal timing of caffeine gel ingestion in the same group of participants.
More details on these studies may be found in Table 7. Similar to caffeinated gels, no studies measured plasma caffeine concentration following caffeinated bar consumption; however, absorption and delivery likely mimic that of coffee or caffeine anhydrous capsule consumption.
While caffeinated bars are commonly found in the market, research on caffeinated bars is scarce. To date, only one study [ 82 ] Table 7 has examined the effects of a caffeine bar on exercise performance.
Furthermore, cyclists significantly performed better on complex information processing tests following the time trial to exhaustion after caffeine bar consumption when compared to the carbohydrate only trial.
As there is not much data to draw from, future work on this source of caffeine is needed. A review by Trexler and Smith-Ryan comprehensively details research on caffeine and creatine co-ingestion [ 32 ].
With evidence to support the ergogenic benefits of both creatine and caffeine supplementation on human performance—via independent mechanisms—interest in concurrent ingestion is of great relevance for many athletes and exercising individuals [ 32 ].
While creatine and caffeine exist as independent supplements, a myriad of multi-ingredient supplements e. It has been reported that the often-positive ergogenic effect of acute caffeine ingestion prior to exercise is unaffected by creatine when a prior creatine loading protocol had been completed by participants [ , ].
However, there is some ambiguity with regard to the co-ingestion of caffeine during a creatine-loading phase e. While favorable data exist on muscular performance outcomes and adaptations in individuals utilizing multi-ingredient supplements e.
Until future investigations are available, it may be prudent to consume caffeine and creatine separately, or avoid high caffeine intakes when utilizing creatine for muscular benefits [ ].
This is likely due to the heterogeneity of experimental protocols that have been implemented and examined. Nonetheless, a systematic review and meta-analysis of 21 investigations [ ] concluded the co-ingestion of carbohydrate and caffeine significantly improved endurance performance when compared to carbohydrate alone.
However, it should be noted that the magnitude of the performance benefit that caffeine provides is less when added to carbohydrate i.
carbohydrate than when isolated caffeine ingestion is compared to placebo [ ]. Since the publication [ ], results remain inconclusive, as investigations related to sport-type performance measures [ 83 , , , , , , ], as well as endurance performance [ 84 , , ] continue to be published.
Overall, to date it appears caffeine alone, or in conjunction with carbohydrate is a superior choice for improving performance, when compared to carbohydrate supplementation alone. Few studies to date have investigated the effect of post-exercise caffeine consumption on glucose metabolism [ , ].
While the delivery of exogenous carbohydrate can increase muscle glycogen alone, Pedersen et al. In addition, it has been demonstrated that co-ingestion of caffeine with carbohydrate after exercise improved subsequent high-intensity interval-running capacity compared with ingestion of carbohydrate alone.
This effect may be due to a high rate of post-exercise muscle glycogen resynthesis [ ]. Practically, caffeine ingestion in close proximity to sleep, coupled with the necessity to speed glycogen resynthesis, should be taken into consideration, as caffeine before bed may cause sleep disturbances.
The genus of coffee is Coffea , with the two most common species Coffea arabica arabica coffee and Coffea canephora robusta coffee used for global coffee production. While coffee is commonly ingested by exercising individuals as part of their habitual diet, coffee is also commonly consumed pre-exercise to improve energy levels, mood, and exercise performance [ 11 , 40 ].
Indeed, a recent review on coffee and endurance performance, reported that that coffee providing between 3 and 8. Specifically, Higgins et al.
Since the release of the Higgins et al. review, three additional studies have been published, examining the effects of coffee on exercise performance. Specifically, Niemen et al. Fifty-km cycling time performance and power did not differ between trials. Regarding resistance exercise performance, only two studies [ 55 , 56 ] have been conducted to date.
One study [ 56 ] reported that coffee and caffeine anhydrous did not improve strength outcomes more than placebo supplementation. On the other hand, Richardson et al.
The results between studies differ likely because it is challenging to standardize the dose of caffeine in coffee as differences in coffee type and brewing method may alter caffeine content [ ]. Even though coffee may enhance performance, due to the difficulty of standardizing caffeine content most sport dietitians and nutritionists use anhydrous caffeine with their athletes due to the difficulty of standardizing caffeine content.
Consumption of energy drinks has become more common in the last decade, and several studies have examined the effectiveness of energy drinks as ergogenic aids Table 8. Souza and colleagues [ ] completed a systematic review and meta-analysis of published studies that examined energy drink intake and physical performance.
Studies including endurance exercise, muscular strength and endurance, sprinting and jumping, as well as sport-type activities were reviewed.
It has been suggested that the additional taurine to caffeine containing energy drinks or pre-workout supplements, as well as the addition of other ergogenic supplements such as beta-alanine, B-vitamins, and citrulline, may potentiate the effectiveness of caffeine containing beverages on athletic performance endeavors [ ].
However, other suggest that the ergogenic benefits of caffeine containing energy drinks is likely attributed to the caffeine content of the beverage [ ]. For a thorough review of energy drinks, consider Campbell et al.
Table 8 provides a review of research related to energy drinks and pre-workout supplements. Caffeine in its many forms is a ubiquitous substance frequently used in military, athletic and fitness populations which acutely enhance many aspects of exercise performance in most, but not all studies.
Supplementation with caffeine has been shown to acutely enhance many aspects of exercise, including prolonged aerobic-type activities and brief duration, high-intensity exercise. The optimal timing of caffeine ingestion likely depends on the source of caffeine.
Studies that present individual participant data commonly report substantial variation in caffeine ingestion responses. Inter-individual differences may be associated with habitual caffeine intake, genetic variations, and supplementation protocols in a given study.
Caffeine may be ergogenic for cognitive function, including attention and vigilance. Caffeine at the recommended doses does not appear significantly influence hydration, and the use of caffeine in conjunction with exercise in the heat and at altitude is also well supported.
Alternative sources of caffeine, such as caffeinated chewing gum, mouth rinses, and energy gels, have also been shown to improve performance. Energy drinks and pre-workouts containing caffeine have been demonstrated to enhance both anaerobic and aerobic performance.
Individuals should also be aware of the side-effects associated with caffeine ingestion, such as sleep disturbance and anxiety, which are often linearly dose-dependent. Bailey RL, Saldanha LG, Dwyer JT. Estimating caffeine intake from energy drinks and dietary supplements in the United States.
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RATED 4. Coffee petformance endurance sports are Cholesterol reducing foods. And Nootropic for Stress Relief coffee is delicious Cholesterol reducing foods at least most people will agree Cholesterol reducing foods, caffdine can caffeinr increase sports perflrmance endurance performance. That includes a reduced perception of pain, improved focus and concentration, and perhaps even an increased aerobic capacity — but more on this shortly. This is what makes us feel tired. Caffeine blocks the adenosine receptors to increase alertness and reduce fatigue, triggering the release of adrenaline from the brain and body.Athletic performance caffeine -
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Abc Medium. Abc Large. iStock Caffeine, a stimulant that affects the nervous system, is a popular choice among athletes as a performance-enhancing aid. Caffeine may significantly improve athletic performance, according to a study which found that caffeine supplementation reduced sprint time in the metre dash.
Caffeine, a stimulant that affects the nervous system, is a popular choice among athletes as a performance-enhancing aid. The World Athletics , formerly known as the International Association of Athletics Federations , has recognised caffeine as an "ergogenic aid" in a consensus statement on nutritional strategy for athletics, the researchers said.
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Share this Comment: Post to Twitter. Corresponding author Dr. Brendan Egan, of the School of Health and Human Performance at Dublin City University in Ireland, and colleagues recently reported their findings in the International Journal of Sport Nutrition and Exercise Metabolism.
The researchers came to their results by testing the impact of caffeine on 18 men, all of whom were part of a sports team. All men were required to take part in 10 meter sprints. Before each sprint, the athletes were asked to chew some gum.
Some subjects received caffeinated gum, which contained levels of caffeine that were equivalent to what is found in two cups of strong coffee, while others received non-caffeinated gum.
The daily caffeine intake of each participant was also noted, and the researchers looked at whether this impacted their performance outcomes on the sprint tests. The study revealed that for the male athletes who consumed caffeine on a regular basis, the caffeinated gum had little impact on their sprinting performance.
In fact, the team found that subjects who consumed the equivalent of around three or more cups of coffee every day saw their athletic performance decline with repeated sprint tests, even after chewing the caffeinated gum. Those who had a low habitual caffeine intake, however, maintained their performance throughout all 10 sprint tests after chewing the caffeinated gum.
The researchers add that their findings indicate that regular caffeine intake may hamper the performance-enhancing benefits of the drug. With this in mind, they recommend that athletes who drink coffee regularly should cut down in the lead-up to a sports performance.
If not, they may be unlikely to reap the rewards of a caffeine supplement. Some studies have shown that caffeine can benefit overall health. However, others suggest that it may be harmful in excess. Read more to find out…. Drinking coffee before working out can improve muscle endurance, cognitive function, and muscle performance.
Learn more. Laxative abuse can lead to dehydration, organ damage, and dependence. Anyone who misuses laxatives should seek medical advice. Learn more here. Addiction and dependence can occur together, but they are two distinct concepts. Learn the differences between addiction vs.
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How long is the program? Is the program and exam pfrformance Athletic performance caffeine makes ACE's cafveine different? Athletic performance caffeine or Chat now! The big question that many of your clients may have is how caffeine affects performance as part of a meal plan. Caffeine itself is technically a psychoactive stimulant drug that is metabolized by the liver. Athletic performance caffeine performancf effects of caffeine on muscle Athldtic and aerobic endurance Sports injury pain relief significant. But do you have to forego your morning Cholesterol reducing foods of joe Perdormance a cxffeine to really feel them? By Get-Fit Guy Brock Armstrong. Getty Images. A few years ago I was preparing to race an Ironman My training was going really well, and my confidence was high. So high that I got it into my head that I may be able to qualify for the world championships.
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