Caffeine is a naturally occurring psychoactive substance found in plants such as tea, coffee and cocoa. Caffeine consumption is documented right back into the 16th century, and it’s estimated that 2 billion cups of coffee are drunk across the world per day, so it’s no wonder that caffeine is one of the most studied and used performance enhancing supplements. Caffeine was actually banned by the World Anti-doping Association up until 2004, and since then it has been steadily growing in the world of sport, with no signs of slowing down.
How does it work?
Caffeine is a stimulant, which works by increasing the activity of the nervous system and brain. The most common reason for caffeine use to increase performance is the stimulation of the central nervous system (CNS) via the blocking of adenosine (1). Adenosine is a molecule that binds onto receptors in the brain as we go about our day. The more adenosine that is bound to these receptors, the more tired, groggy and susceptible to pain we are. Caffeine is similar in structure to adenosine, so binds to these sites instead, blocking adenosine and decreasing tiredness and perception of pain. Caffeine is also thought to improve performance by moving calcium around muscle fibres more quickly, allowing for increased force production and efficiency of muscle contraction (2, 3).
Will it be beneficial for my sport?
There have been many studies carried out looking at the effect of caffeine intake in a wide variety of sports. Caffeine has been shown to improve performance in endurance time trials (the longer the time trial, the larger the improvements), middle distance sprint sports (like rowing) where muscular endurance is important, and in strength sports (Olympic weightlifting). It also helps with concentration and alertness in sports where decision making and reaction time are paramount, e.g. team sports like rugby, football and hockey. Therefore, whatever sport you do, you can be fairly certain caffeine will aid your performance.
How much do I need?
Caffeine is absorbed through the small intestine and stomach and shows up in the blood within minutes of ingestion (4). The time taken for caffeine concentration to peak in the blood is highly individual, but has been shown to occur anywhere between 30 to 120 minutes after ingestion (5, 6). Likewise, the time it takes for it to be broken down again is highly individual but is generally between 4 to 6 hours (5); factors affecting these timescales include pregnancy, hormonal contraceptive use, smoking status and genetics. The recommended amount of caffeine to aid performance is between 3-6 mg per kg of body weight - this would be 210mg to 420mg for a 70kg individual (roughly 2.5 to 5 shots of espresso). You should take caffeine between 30-60 minutes before exercise to allow it to digest and appear in the bloodstream.
Is it safe?
Caffeine is safe to consume as recommended. There are some side effects to large caffeine intakes (over 9 mg per kg of body weight); increased anxiety (7), gut sensitivity, heart palpitations and trouble sleeping (8). It is recommended that you try different doses and timings of caffeine intake during training sessions to find what works best for you. Using a caffeine supplement such as chewing gum, a shot or a gel are good as you know exactly how much caffeine is in one portion; coffee and tea can have varying amounts depending on the blend and method of brewing. As with any supplement, there is a risk of the product containing substances that aren’t on the label. Always check your supplements are tested for the presence of banned substances using a third-party batch testing company, like Informed Sport or NSF.
Why iidro?
iidro Train contains 120mg of caffeine per serving, allowing you to experience the performance enhancing benefits, without the extra jitters. Take 1 serving 30-60 mins before your session to feel alert, energised and keep that RPE at bay.
References:
(1) https://science.howstuffworks.com/caffeine4.htm
(2) Rousseau E, Ladine J, Liu QY, Meissner G. Activation of the Ca2+ release channel of skeletal muscle sarcoplasmic reticulum by caffeine and related compounds. Arch Biochem Biophys. 1988;267(1):75–86.
(3) Warren GL, Park ND, Maresca RD, McKibans KI, Millard-Stafford ML. Effect of caffeine ingestion on muscular strength and endurance: a meta-analysis. Med Sci Sports Exerc. 2010;42(7):1375–87.Chvasta TE, Cooke AR. Emptying and absorption of caffeine from the human stomach. Gastroenterology. 1971;61(6):838–43.
(4) Blanchard J, Sawers SJ. The absolute bioavailability of caffeine in man. Eur J Clin Pharmacol. 1983;24(1):93–8.
(5) Graham TE, Spriet LL. Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. J Appl Physiol (1985). 1995;78(3):867–74.
(6) Retey JV, Adam M, Khatami R, Luhmann UF, Jung HH, Berger W, et al. A genetic variation in the adenosine A2A receptor gene (ADORA2A) contributes to individual sensitivity to caffeine effects on sleep. Clin Pharmacol Ther. 2007;81(5):692–8.
(7) Ramos-Campo DJ, Perez A, Avila-Gandia V, Perez-Pinero S, Rubio-Arias JA. Impact of caffeine intake on 800-m running performance and sleep quality in trained runners. Nutrients. 2019;11(9).