The potential effects of caffeine are not exactly a recent phenomenon. Indeed, there is documentation to suggest that it has been used to enhance performance for more than 30 years. Every athlete may have a different opinion of caffeine intake but hopefully the information below may explain how this ‘drug’ can be used legally and effectively.

What does caffeine do?
Caffeine has a change in body function action on the human body so it is classed as a drug rather than a nutrient. It is found in certain drinks such as coffee (50-100mg per cup), tea (30-60mg per cup) and Cola (50mg per 330ml can). It is also added to a number of energy and sports drinks (around 100mg per 250ml can).

Caffeine acts on the central nervous system increasing alertness and concentration, which could be considered advantageous in many sports. It also stimulates adrenaline release and in doses above 5mg/Kg bodyweight, mobilises fatty acid release. This means that more fatty acids are used for energy and less glycogen (muscle energy stores). This could be especially for endurance type sports as it would spare glycogen and increase endurance.

What is the evidence for caffeine?
There is a huge amount of research evidence that caffeine improves performance. Positive effects have even been shown for doses within the legal limit. According to this research, in runners caffeine can improve performance by as much as 40%. One study with swimmers showed a 23 second improvement in a 21 minute swim. However, not all studies have shown positive results. Researchers in South Africa found that caffeine had no effect on performance during a 100km cycling time trial.

What are the side effects?
Caffeine’s side effects include anxiety, trembling, and sleeplessness, however some people are more susceptible to these than others.
Although caffeine is a diuretic, a daily intake of less than 300mg caffeine results in no larger urine output than water. At this level caffeine is considered safe and unlikely to have any detrimental effect on performance, or health. Taking caffeine regularly (e.g. drinking coffee) builds up your caffeine tolerance so you experience smaller diuretic effects.

If you decide to use caffeine, make sure that you are well hydrated before training or competition. Cutting down on caffeine for several days prior to competition may result in a more marked ergogenic effect(anything ergogenic is said to positively affect physical or mental performance). Then, immediately before exercise take approximately 150-200mg of caffeine from drinks such as coffee (1-2 strong cups) or an energy/sports drink (1-2 cans). This may help you to keep exercising longer and harder.

Is caffeine legal?
The IOC classes caffeine as a stimulant, but as it is a constituent of drinks it is permitted in doses that produce a level less than 12mg/ml in the urine. The amount needed to reach this legal limit varies from one person to the next but on average, its equivalent to 8 cups of coffee or 16 cans of cola.

Once again if you are experimenting with sports nutrition it is vital that the changes in your dietary intake are practiced prior to any competition.

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