Caffeine and sport, can they go together?

WHAT YOU NEED TO KNOW ...

• Moderate caffeine consumption (250 mg / day or 3 cups of coffee) is not associated with any type of health risk
• People who do not drink coffee regularly or those with a higher sensitivity to caffeine will have a lower tolerance and side effects are likely to appear at lower doses.
• Caffeine can mask fatigue: by not perceiving the need for rest, therefore, the chances of injury due to overtraining increase.

Effects of caffeine

Caffeine use has been associated with:

• Reduction of the feeling of fatigue during exercise.
• Increased lipolysis: free fatty acids are released, so that the muscles use this fat as fuel, reducing the need to use glycogen
• Vasodilation and therefore increased blood flow, oxygen and nutrient transport to the muscles
• Stimulation of the CNS, with psychological effects of euphoria and activation that increase the athlete's tolerance to exertion.

What dose is effective?

The recommended doses vary according to the studies consulted: doses between 3-9 mg of caffeine per kilo of weight seem to improve performance both in prolonged resistance and in those of greater intensity and short duration. Other studies show that doses lower than approximately 2 mg of caffeine per kilo of body weight already have an ergogenic effect, therefore it is recommended 2-3 mg of caffeine per kilo of weight per day, that is, between 140 and 210 mg for a 70 Kg athlete.

Caffeine can be found in drinks (tea, coffee ...), food, gels, gums, caffeine pills ...

People who do not drink coffee regularly or those with a higher sensitivity to caffeine will have a lower tolerance and side effects are likely to appear at lower doses.

When to take it?

Caffeine is recommended to take 1 hour before exercise, in resting conditions, since the maximum peak of concentration in the blood will be reached approximately in this time, remaining stable between 3-4 hours, so that we ensure optimal levels during the test or training.

What if we overdo it?

Moderate caffeine consumption (250 mg / day or 3 cups of coffee) is not associated with any type of health risk, however excessive consumption can produce undesirable effects such as increased heart rate, urine output and urine output. (elimination of fluid through the urine), irritability, anxiety, tremors, ...

Therefore, the athlete who consumes high doses of caffeine during the day and in training sessions may:

• Mask fatigue due to the effect of caffeine. Thus, by not perceiving the need for rest, the chances of injury due to overtraining increase.
• You have trouble falling asleep and you can't get a good night's rest.
• Have more need to urinate even consuming smaller amounts of fluid, with the risk of dehydration.
• Increase your heart rate during and after workouts.

There is evidence of some scientific benefits but it should be remembered that the minimum and maximum doses are not clear. Therefore, supplementation requires an individual evaluation based on the type of sport, nutritional status, training and individual genetics. Each athlete will determine if they respond positively to the supplement.