Caffeine and Other Performance-Enhancing Drugs
There’s nothing quite like the warm, welcoming smell of coffee. I’m even writing this with a cup of black coffee on my desk. However, did you know that caffeine isn’t just for individuals who struggle to wake up in the morning; it can also improve sports performance. However, too much of anything is never good for you.
Athletes have used caffeine for centuries to enhance their sports performances, and numerous studies support this claim, as do studies that suggest it may have a detrimental effect on sports performance.
Valtteri Bottas (Formula 1 Driver) is one example of an athlete advocating caffeine to support his performance on the race track. In an episode of the ‘Beyond the Grid’ podcast, Bottas explained how caffeine helps him perform at the pinnacle of Motorsports. “100mg to 120mg of caffeine 45 minutes before a race is the sweet spot” for Valtteri to perform at his best.
But what exactly is caffeine? And can it help you?
In this article, I’ll answer these questions.
What is Caffeine?
Caffeine is a naturally occurring stimulant and is the most used psychoactive stimulant worldwide. Caffeine is addictive, and its primary role involves blocking the adenosine receptors in the brain, which triggers the feeling of alertness.
So, caffeine doesn’t actually provide any energy when you consume it. It is simply blocking the part of your brain that tells the rest of your body that you’re tired.
Other effects include:
Positive inotropic effects on cardiac muscle
Relaxes vascular smooth muscle cells
Increases systolic blood pressure by approximately 5 - 10 mm Hg (with infrequent use)
Stimulates respiratory drive
Enhances central respiratory drive
Improves diaphragm contractility
These effects last up to 5 hours after consumption, with the average time to an individual feeling the full effects varying between 30 minutes and 2 hours.
How does Caffeine help Sports Performance?
Caffeine is one of the most researched supplements in the world. However, when it comes to sports performance, the effects can be both negative and positive, depending on the individual.
Hypothetically, the possible caffeine-induced improvement in performance is greater in trained individuals than in untrained individuals. This could be because trained individuals have a higher concentration of adenosine A2a receptors than untrained individuals. Because of this, trained individuals may need more caffeine intake to get the same caffeine effects.
It is important not to become dependent on caffeine.
Hydration remains the most powerful energy source for the body and mind.
The dangers of too much Caffeine
Too much caffeine can have a negative effect, including:
Anxiety
Restlessness
Insomnia
Increased urination
Irritability
Muscle twitches
Agitation
Irregular heart rate
Gastrointestinal irritation
But how much is too much? It depends on your body. Everyone is different.
If you are new to caffeine, your body will have a lower tolerance for the adverse effects compared to someone who regularly consumes it.
How much Caffeine should you take?
The well-accepted dosage of caffeine to improve performance is between 3 and 6 mg.kg−1, 60 minutes before exercise. For example, an 80kg person is likely to see performance-enhancing effects from caffeine after consuming 320mg of caffeine.
However, if you’re unsure, consult a registered dietician or nutritionist. I can only write from trusted study data and my personal experience.
I don’t experience any notable physiological changes after drinking coffee, but I like the taste and possible placebo boost before exercise. Before I lift, run, or race, I drink a cup of black coffee - it has become part of my routine, but it is difficult to say (without running scientific tests on myself) to understand the full effect on my performance.
I suggest that it’s best to find out for yourself, just as you would find the limits of your car on the race track or progressively overloading an exercise at the gym. Slowly build up the amount of caffeine you take pre-exercise, and take notes on how it makes you feel during and after each session.
Moderation and slow progression are key.
Alternative sources of Caffeine
If you don’t like coffee, you’re not missing out on the benefits. Although this drug is most commonly sourced from coffee beans, it can be sourced elsewhere:
Cacao beans
Kola nut
Tea leaves
Guarana berry
Fizzy drinks
Energy drinks
Supplement powder or tablets
