Davey Black Tri Club’s amazing Clinical Nutritionist, Melissa Laity, has answered all of your questions about how caffeine affects you while training and racing. A huge thanks to Melissa for taking the time to write this article for us. For more info on how to manage your nutrition, please get in touch with Melissa here.
Caffeine is one of the most widely consumed psychoactive substances in the world. It is also one of the most extensively studied and effective performance enhancers for endurance athletes.
Understanding Caffeine – The Science
Caffeine exerts its effects by blocking the action of a neurotransmitter called adenosine which promotes relaxation and sleepiness. Conversely, caffeine stimulates the release of neurotransmitters including dopamine and norepinephrine, promoting improved mood and enhanced cognitive function.
Caffeine can enhance physical performance by increasing the release of adrenaline, which results in elevated heart rate and heightened energy levels. These combined effects make caffeine a popular choice for athletes seeking a boost in focus, energy, and endurance, although the extent of its impact can vary based on individual tolerance and sensitivity.
How Caffeine Boosts Endurance
- Improved Endurance Performance: One of the most notable effects of caffeine for endurance athletes is the improvement in overall performance. Caffeine enhances the body’s ability to utilise stored fat as a fuel source during exercise. This process is particularly vital for endurance activities because it helps to conserve precious muscle glycogen. Delaying muscle glycogen depletion allows for prolonged activity and enables you to go harder, longer, faster.
- Reduced Perceived Effort and Delayed Fatigue Onset: By blocking adenosine receptors, caffeine reduces the perception of effort, leading to delayed onset of fatigue. Additionally, caffeine’s impact on dopamine and norepinephrine enhances mood and mental focus, contributing to the perception of ease during workouts.
- Increased Power Output: Caffeine may also boost muscle contractility, leading to improved power output. This effect can be especially valuable during high-intensity efforts within an endurance event, such as a sprint finish.
- Enhanced Fat Burning: Caffeine’s stimulatory effects result in the release of adrenaline and the mobilisation of free fatty acids. This helps the body preferentially burn fat for energy, sparing precious glycogen stores. For endurance athletes, this translates into a more sustainable energy source.
- Improved Recovery: Some studies suggest that caffeine can also reduce post-exercise muscle soreness. This means quicker recovery times between hard training sessions.
Possible Side Effects of Caffeine
- Insomnia and Sleep Disturbances: Caffeine is a central nervous system stimulant that can interfere with sleep patterns. Consuming it too close to bedtime can lead to insomnia and disrupted sleep, which can negatively impact recovery. With a half-life of around 5 hours (depending on individual metabolism), high concentrations of caffeine can stay in the system for several hours.
- Gastrointestinal Distress: Caffeine can cause stomach upset, acid reflux, or even diarrhea in some individuals. This can be particularly problematic during intense exercise when GI comfort is essential.
- Increased Heart Rate and Blood Pressure: Caffeine can raise heart rate and blood pressure, which may be concerning for individuals with underlying cardiovascular conditions.
- Dehydration: Caffeine has mild diuretic properties, leading to increased urine output and potential dehydration if not offset by adequate fluid intake. It is therefore crucial for endurance athletes to consider hydration when using caffeine. Staying properly hydrated before and during exercise is essential to avoid potential dehydration.
- Anxiety and Nervousness: Some individuals may experience feelings of anxiety, nervousness, or jitters after consuming caffeine, which can negatively impact performance and overall well-being.
Recommendations, Dosage and Timing.
- Training: During training sessions, you may choose to use caffeine strategically to enhance focus, performance, and endurance. The dosage can be adjusted based on the duration and intensity of the training session. A typical range for caffeine intake before training is around 3-6 mg/kg of body weight, taken about 30-60 minutes before the session. For example, a 70 kg (154 lbs) athlete could consume approximately 210-420 mg of caffeine. There is around 63mg of caffeine in one short of espresso coffee.
- Competition: Caffeine can be particularly beneficial during competitions, where athletes may want to achieve peak performance. Again, the recommended dosage is around 3-6 mg/kg of body weight, taken about 30-60 minutes before the start of the event. It’s crucial to have previously tested and validated this strategy during training to ensure individual tolerance and avoid any potential negative effects.
- Individual Tolerance: It’s essential to consider individual caffeine sensitivity and tolerance. Some athletes may be more sensitive to caffeine’s effects and may require lower doses to achieve the desired benefits, while others may need higher doses due to tolerance. Start with a lower dose during training to gauge your response and adjust as necessary based on your experience.
- Avoid New Experiments on Race Day: Athletes should not try new caffeine strategies on race day. Stick to practices that have been tested and proven effective during training.
- Stay Hydrated: When using caffeine, ensure adequate hydration, as caffeine can have mild diuretic effects. Drink water and electrolyte drinks to maintain proper hydration levels.
Caffeine is a powerful ally for endurance athletes, offering an array of performance-enhancing benefits. From improved endurance and increased power output to reduced perceived effort and enhanced recovery, caffeine can provide a significant edge in competition and training. However, its effectiveness depends on careful experimentation to find the right dosage, as well as strategic timing. Whether you opt for a morning coffee or a caffeine supplement, the key is to understand how caffeine can work for you and make it a consistent, tailored part of your endurance training regimen.
If you have more questions or are unsure whether your diet is providing the nutrients and energy you need to support your training & performance goals, get in touch to arrange a time to chat with me.