Caffeine: Friend or Foe?

Caffeine is a mild stimulant that occurs naturally in a number of plant species but significant amounts are found in coffee, tea, chocolate and soft drinks such as Red Bull and Coca-Cola. It also occurs in other products such as prescription medications, diuretics and pain relievers.

Pros During Exercise

There has been a wealth of information on studies reporting the positive effects of caffeine consumption both for endurance and high intensity exercise. Its ability to stimulate the Central Nervous System and in particular the cerebral cortex, results in clearer thought processes, a reduced perceived exertion and increased energy levels.

The overall effect is an enhanced ability to concentrate, consequently helping athletes competing in sports where quick thinking and rapid reactions are necessary.

Caffeine increases endurance by increasing time to exhaustion during exercise and delaying the onset of fatigue by an average of 20% (according to studies over the last 20 years) and can also encourage the release of calcium ions increasing muscle force in the process.

Side Effects?

Caffeine is a diuretic so it’s often thought that it can lead to an increase in urine production, which may have a negative effect due to dehydration. However, most studies have found no effect of caffeine on either urine of plasma volume. This is possibly due to the impact of exercise on urine overriding the stimulus of caffeine. Another side effect is that it can irritate the lining of the stomach and intestine, yet as long as sufficient fluid is consumed with the caffeine, that effect is negated.

Very high caffeine levels can be dangerous, causing tremors and impairment of motor control, while high levels at night often lead to insomnia and disturbed sleep.

Chronic consumption of coffee (not caffeine per se) has been lightly associated with cancer of the bladder and there is also a stronger link to cardiovascular disease. Coffee also contains fatty substances called diterpenes, which have been shown to raise blood cholesterol significantly.

Conclusions    

 There is strong evidence to prove caffeine has strong positive effects during sport and exercise whether you are an amateur of professional. If you want to try it yourself to see what effects it brings you during a timed event or a sporting match, timing and dosage is vital:
For a 70kg person (about 11 stone), the recommended dose to maximise performance is 300-400mg. My recommendation is to start by trying the equivalent of a double espresso or two regular coffees (just over 200mg). Take this an hour before the exercise and adjust the amount depending on body weight.

The use of caffeine cannot be promoted responsibly without warning against over use and the concerns of being over stimulated; so ensure the timing corresponds with the exercise and start with a moderate dose and if necessary increase in small percentages.

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