Caffeine is the best known, cheapest and most accessible substance to improve both physical and mental performance. Almost all of us consume a certain amount of caffeine daily. This substance is found mainly in coffee, but also in well-known drinks such as cola and products such as chocolate.
Although our regular caffeine intake does not affect when we play sports, using this substance strategically can improve performance significantly. The amount of caffeine theoretically necessary to increase sports performance is equivalent to several cups of coffee. Because it is a daily consumer product, it is not considered a doping substance.
A single dose of caffeine can significantly improve overall sports performance, increases concentration and helps burn fat. In this article we explain the effects of caffeine and how it can help us do sports
Ingesting caffeine produces immediate effects on the body. These changes in the body begin to be noticed between 5 and 30 minutes after taking and include increased heart and respiratory rates, which are accompanied by greater mental acuity and a feeling of physical vigor.
Caffeine enters the bloodstream quickly and the highest levels can be detected between 30 minutes and two hours after consumption. After 3 to 4 hours, caffeine levels in the blood begin to decrease.
Unlike most sports substances and supplements, caffeine affects almost all cells in the body , is also a known antagonist of a nucleotide neurotransmitter. Most cells in our body have receptors for caffeine or the products it stimulates, including cells in nervous, muscle and adipose tissues. Essential cells for the correct functioning of the metabolism during sports practice.
Due to its ubiquity, caffeine can produce different effects on the body, including the following.
1. The nervous system
By activating sections of the brain and nervous system, caffeine reduces fatigue and improves concentration Caffeine increases epinephrine, known as adrenaline (an activating neurotransmitter), which activates the body’s fight or flight mechanisms: increases heart rate, opens airways, stimulates energy production. In short, it prepares our body to perform.
2. Fats
Caffeine increases the capacity of our body to break down stored triglycerides into fat cells through lipolysis.
3. Endorphins
Caffeine has an antidepressant effect, this occurs because it generates a type of endorphins, beta-endorphins. After exercising, many people experience a high from endorphins. These endorphins are released by the body and cause a positive state of mind
4. Muscles
The exact mechanisms of how caffeine improves muscle performance are unclear, but it is thought to activate the central nervous system. This controls and coordinates muscles allowing greater activation
5. Temperature
Caffeine increases heat production through thermogenesis. This raises your body temperature and can help you burn more calories.
6. Glycogen recovery
Glycogen synthesis after exercise is, without a doubt, the main variable in the athlete’s recovery , it is also one of the limiting factors of performance in long-distance sports. Caffeine increases fat burning, which can help improve glycogen recovery. Also, the intake of caffeine together with carbohydrates after intense exercise allows better recovery of muscle glycogen.
How does caffeine improve sports performance?
As we have seen, caffeine produces a series of effects that can improve athletic performance: it increases concentration and awareness and reduces fatigue Caffeine supplements have been shown to increase the distance runners and cyclists can run before exhausting themselves. It is estimated that the increase in performance in athletes is up to four percent. This includes professional and casual athletes.
Caffeine has been shown to be beneficial for both long-term endurance activities, as it helps with glycogen recovery; as well as for explosive and high-intensity efforts, which also benefit from the stimulation of the muscles and the activation of the nervous system. These activities include sprints, cycling races, marathons, among many other activities
Below, we detail how caffeine specifically improves performance in different types of sports.
1. Caffeine and endurance sports
To improve performance during exercise, many athletes consume caffeine supplements, high-endurance athletes who ingest caffeine or coffee see a considerable increase in their capabilities: Regular consumption of these substances can significantly improve endurance sports performance
Both caffeinated coffee and caffeine produce similar benefits in prolonged physical activity. This is due to the naturally high levels of caffeine in coffee.
Caffeine improves endurance performance depending on how it is metabolized Certain genetic variations can affect this process, and some research suggests this may determine how much improvement caffeine provides.
Different research supports that caffeine consumption improves the performance of all athletes. A study conducted with professional athletes measured the time they completed a time trial. Athletes were given different amounts of caffeine: a placebo, 2 or 4 mg of caffeine per kilogram of body weight. Then, they repeated the same test.
The study showed that increasing caffeine consumption improved performance in all athletes. However, specific genetic variation increased resistance This is because carriers of the mutation experience greater benefits when they consume higher doses.
2. Caffeine and high intensity sports
Caffeine provides benefits to athletes trained in high-intensity sports such as swimming and cycling. That’s good, high intensity exercises require a large amount of caffeine
Some studies show conflicting results about the effects of caffeine on high-intensity exercise. Beginners and untrained people receive fewer benefits from caffeine compared to trained athletes.
According to a study with good results, participants felt less tired and were able to complete a longer cycling distance, after consuming a dose of 4 mg of caffeine per kilogram of body weight l. This is equivalent to about 4 cups of coffee or 10 cans of cola.
Another study found that untrained people or people who did not play sports regularly did not experience better performance in sprinting when doses of up to 300 mg of caffeine were given.
3. Caffeine and strength exercise
There are conflicting studies on the effect caffeine has on strength and power exercise performance. While some results indicate that caffeine helps performance, others do not show any improvement in sports practice. Research on the use of caffeine is still ongoing: the effects of caffeine in strength sports are not yet confirmed.
Multiple studies have shown the positive effects of caffeine consumption based on evidence. For example, one study observed 12 participants lifting weights after taking a placebo or a small amount of caffeine. The results showed that Participants were able to lift more weight after taking caffeine compared to a placebo
However, a study looking at whether regular coffee drinkers’ muscle strength increased when they consumed a high dose of caffeine found no significant differences between participants who drank caffeine and those who took a placebo.
In conclusion, more research is needed to demonstrate that caffeine has a positive impact on the practice of strength-related sports activities. Still, evidence indicates that caffeine intake may be helpful.
4. Caffeine and fat loss
Weight loss supplements often contain caffeine as an ingredient. Caffeine helps release stored fat before and near the end of a workout. The effect of caffeine refers to its ability to cause adipocytes (fat cells) to break down fat, increase the body’s internal heat and oxidation capacity.
According to the studies, Drinking caffeine before exercising can significantly increase the release of stored fat in the body This effect is especially significant in untrained or sedentary people. Although, caffeine alone does not appear to cause significant weight loss, based on the available evidence.
