Thursday, October 13, 2011

The Effects of Caffeine on Performance

In a 2008 study, cyclists were given protein bars either with or without caffeine, before and during a long, hard ride. The cyclists who were given the caffeine were able to ride farther and actually think faster in cognitive tests given after the ride ( This could prove useful in endurance and adventure races, where added stamina and quick decision-making is key. An Australian study also shows that a semi-high dosage of caffeine (300 milligrams) increases speed in athletes during interval workouts. The stimulant seemed to enhance reaction time and running speed.
Many may have heard that caffeine causes dehydration. In actuality, it takes up to 550 milligrams of caffeine to really affect hydration levels. This is equivalent to 5 cups of coffee! A few studies have also shown a link between bone-mineral loss and caffeine—but a close look at the data reveals that caffeine itself doesn't cause the mineral loss. Many coffee lovers may drink it in place of beverages rich in calcium (such as milk), and as a result, decrease their intake of this bone-strengthening mineral. Caffeine also has recovery powers, too! Within four hours after a hard effort, caffeine has been shown to boost glycogen rebuilding by an amazing 66 percent, as compared to carbs alone.
To improve performance during a marathon or similarly hard effort, take caffeine tablets 60 to 90 minutes before the marathon at a dose of three milligrams per pound of your body weight. This has been shown to produce a lower perceived effort, which can really boost your confidence during the marathon.
There are nutritional products, such as GU Roctane gels, that now have added caffeine. Even with only 35 Mg of caffeine (a cup of coffee has about 100 Mg), Roctane has been reviewed as having an energy effect that is almost immediate. The caffeine serves as a small “kick” to the system, giving you more energy than carbs alone.
While caffeine has been shown to increase performance, caution should still be used. It is recommended that those at a high risk for heart disease should avoid loading up on caffeine before a run. Also, if your body isn’t already used to caffeine (if you’re not a coffee drinker), studies that find a connection between caffeine and performance aren’t meant to encourage you to start. If you want to introduce caffeine into your training, start off slowly with small doses, to make sure that your body reacts well to it. Never try it new on a race day, as the extra exertion plus the extra stimulation could be dangerous for your heart. All in all, caffeine can produce good results as a low-grade performance enhancer, but only in smaller doses and when used with caution.

(information from articles found on

1 comment:

  1. Proper nutrition has crucial important in sports. I have stumbled upon a curious article providing the analysis, conducted by nutrition scientists, on which elements are essential in muscle building and how they work - Very interesting information for all athletes.