Caffeine during training: performance enhancement and possible side effects

Caffeine is one of the most widely consumed stimulants in the world, found in beverages such as coffee, tea, energy drinks and chocolate. It is known for its stimulating effect on the central nervous system and is used by many people to increase alertness and performance. But what makes caffeine so special and how does it affect the body, especially in a sporting context? In this post, we take a detailed look at the effects of caffeine, its benefits and potential drawbacks.

What is caffeine?

Caffeine is a naturally occurring substance found in over 60 plant species, including coffee beans, tea leaves, cocoa beans, and guarana seeds. It acts as a stimulant and affects the central nervous system by blocking adenosine receptors in the brain. Adenosine is a neurotransmitter that causes relaxation and fatigue. When caffeine blocks adenosine receptors, activity in the brain increases, increasing feelings of alertness and energy.

How does caffeine work in the body?

After consumption, caffeine is quickly absorbed by the stomach and small intestine, and its effects can be felt after just 15 minutes. The main effect of caffeine is through the blocking of adenosine, which leads to an increased release of neurotransmitters such as dopamine and noradrenaline. This ensures:

1. Increased alertness and concentration: Caffeine helps reduce mental fatigue and increase alertness.

2. Improved physical performance: Studies show that caffeine can increase physical performance, especially in endurance sports. It delays fatigue, improves muscle endurance and increases fatty acid oxidation, providing more energy from fat reserves.

3. Faster reaction times: Caffeine improves cognitive function and reaction time, which can be beneficial in many sports.

Caffeine in sports: benefits for athletes

Caffeine is often used by athletes as a performance enhancer because it has been shown to improve both physical and mental performance. Here are some of the key benefits for athletes:

1. Increased endurance: Studies have shown that caffeine can delay fatigue during endurance sports such as cycling, running and swimming. Caffeine is believed to promote the use of fat stores for energy, thus preserving glycogen stores, allowing athletes to exercise at high intensity for longer.

2. Better performance during high-intensity intervals: In addition to endurance, caffeine can also increase performance during high-intensity workouts such as sprints or interval training.

3. Improved mental alertness and focus: For sports that require high concentration and quick reactions, such as tennis or soccer, caffeine may be beneficial by improving cognitive function.

How much caffeine is optimal?

The recommended dose for performance-enhancing effects is around 3-6 mg of caffeine per kilogram of body weight. For a 70 kg person, this equates to around 210-420 mg of caffeine, which is roughly equivalent to two to four cups of coffee. However, it is important to note that individual tolerance to caffeine can vary greatly, and not everyone reacts in the same way.

Possible side effects of caffeine

Although caffeine offers many benefits, excessive consumption can lead to unwanted side effects:

1. Sleep disturbances: Caffeine has a long half-life of about 3-5 hours, meaning it stays in the body long after consumption. Too much caffeine or caffeine too late in the day can disrupt sleep.

2. Nervousness and tremors: High doses of caffeine can cause restlessness, nervousness or tremors in some people.

3. Increased blood pressure: Caffeine can increase blood pressure in the short term, especially in people who do not consume caffeine regularly.

4. Dependence: Regular consumption of caffeine can lead to tolerance, which means that over time you need more and more caffeine to achieve the same effect. In addition, if you stop using it abruptly, you may experience withdrawal symptoms such as headaches, fatigue and irritability.

Caffeine sources

Caffeine is found in many foods and beverages, including:

• Coffee: One cup contains about 95 mg of caffeine.

• Tea: Black tea contains about 40-70 mg of caffeine per cup, green tea about 30-50 mg.

• Energy drinks: Depending on the brand, these contain between 50 and 300 mg of caffeine per serving.

• Chocolate: Dark chocolate in particular can contain up to 70 mg of caffeine per 100 g.

• Guarana: This plant is often used in energy drinks and dietary supplements and contains natural caffeine.

Conclusion

Caffeine is a powerful and versatile stimulant that can increase both mental and physical performance. For athletes, caffeine offers numerous benefits, from improved endurance to faster reaction time. However, as with all supplements, it is important to consume caffeine in moderation to avoid side effects and to ensure sleep is not affected.