October 2024

By Giulia Angelico, Sports Dietitian

Caffeine is one of the most well-researched supplements that has been proven to enhance sporting performance.

Whether you're lifting weights, running, or cycling, caffeine can help you push harder, feel more energised, and perform better.

Understanding how caffeine works and how to use it effectively can be key to getting the most out of your workouts.

 

How Does Caffeine Work?

Caffeine shares a similar chemical structure with adenosine, a naturally occurring molecule in the body that promotes feelings of tiredness, fatigue, and even pain when it binds to receptors in the brain.

By blocking adenosine from attaching to these receptors, caffeine effectively reduces sensations of fatigue and discomfort, helping you feel more alert and energetic..

Additionally, caffeine stimulates the production of adrenaline, the hormone that triggers your body’s “fight or flight” response. This increase in adrenaline provides an energising boost, helping you feel more prepared to tackle any challenges that come your way.

 

Who Might Benefit from Caffeine Supplementation?

Research indicates that a variety of active individuals and sports scenarios can benefit from caffeine supplementation, including:

• Team or Intermittent Sports: Sports such as soccer, basketball, and football.

• Endurance Sports: Activities like long-distance running and cycling.

• High-Intensity, Short-Duration Activities: Such as sprinting and weightlifting.

In summary, whether you participate in team sports, endurance events, or high-intensity training, caffeine can offer a significant performance advantage.

 

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What Are The Benefits Of Caffeine For Athletes?

Caffeine has been shown to provide several benefits that can enhance your performance:

• Reduce Perceived Pain:  Many individuals report feeling less discomfort during their workouts when caffeine is included. This can be particularly helpful for pushing through tough final repetitions or the last few kilometres of a run.

• Reduce Perceived Effort: With caffeine in your system, tasks may feel easier, allowing you to work harder and longer without experiencing the same level of fatigue.

• Increase Strength and Power: Studies suggest that caffeine can improve strength and power output, making it advantageous for activities like weightlifting or sprinting.

• Enhance Focus and Concentration: Caffeine can sharpen mental focus, helping you maintain concentration on workout goals and techniques.

Delay Fatigue: By reducing the perception of effort, caffeine may enable you to delay the onset of fatigue, allowing for sustained intensity during your workouts.

 

How Much Caffeine Should I Have For a Workout?

When it comes to caffeine, one size does not fit all; supplement dosing should be individualised based on your weight and tolerance.

Research has shown that the optimal dosage for performance benefits is around 3-6 mg per kilogram of body weight taken 30-60 minutes before training.

 

Here’s how you can calculate your ideal dose in mg:

• 3 x (your weight) = the low end of the range

• 6 x (your weight) = the high end of the range

Examples:

• 60kg → 180-360mg

• 70kg → 210-420mg

• 80kg→ 240-480mg

• 90kg → 270-540mg

Tip: Start with the lower end of the range (3 mg/kg) to see how your body responds. It’s important to adjust your intake based on your individual tolerance and preferences, as everyone reacts differently to caffeine. Monitor how it affects your energy levels and performance to find the optimal dosage for you.

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Where Should I Get My Caffeine From?

Caffeine is available in many forms, so you can choose what works best for you. Here are some common sources:

• Pre-Workout Supplements: These typically contain 150-400 mg of caffeine per scoop (varies by brand).

• No-Doz Tablets: Each tablet contains around 100 mg of caffeine.

• Coffee or Espresso: One shot of espresso or an instant coffee has between 20-100 mg of caffeine.

• Energy Drinks: 250 ml cans of Red Bull, Monster, or V contain about 80 mg of caffeine.

Tip: The caffeine content in coffee can vary widely depending on the type of beans used and how the coffee is brewed. If you need to ensure that you're consuming the same amount of caffeine during training and competition, it’s best to use a product with a standardised dose.

 

Things To Consider When Taking Caffeine For Work Outs:

While caffeine can be beneficial, there are several factors to keep in mind:

1. Sleep Disturbances

One of the most significant downsides of caffeine is its potential impact on sleep. Caffeine has a half-life of about 3.5 to 5 hours, meaning that half of the caffeine you consumed remains in your bloodstream after this time. For instance, if you consume a scoop of pre-workout containing 250 mg of caffeine at 5 PM, approximately 125 mg will still be in your system by 10 PM, and this amount will continue to decrease gradually over the following hours. Given this, it's crucial to weigh the performance benefits of caffeine against its potential effects on sleep, particularly if you train in the afternoon or later in the day.

2. Individual Reactions

It's also important to note that everyone reacts differently to caffeine. Some individuals may experience symptoms of anxiety or gastrointestinal distress after consumption. If you notice these effects, consider adjusting your intake or skipping caffeine altogether. Listening to your body and finding what works best for you is essential for optimising your performance and overall well-being.

3. Will Caffeine Cause Dehydration?

Caffeine is often thought to be dehydrating due to its mild diuretic effects, which can increase urine output. However, research shows that this effect is minimal, especially in regular caffeine users, as the body adapts over time. In fact, beverages like coffee and tea contribute to overall fluid intake since they are primarily composed of water. While it’s still important to stay hydrated, particularly during intense exercise or hot weather, moderate caffeine consumption won’t significantly lead to dehydration.

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Summary Of Taking Caffeine For Work Outs

Incorporating caffeine into your pre-workout routine can significantly enhance your exercise performance. Like any other supplement, maximising its benefits lies in understanding how caffeine fits into your overall training strategy.

By experimenting with different forms and dosages, you can discover what works best for you, ultimately leading to improved performance in your workouts.

However, it’s important to use caffeine wisely. Consider your individual tolerance, be mindful of timing, and pay attention to how it affects your body. Working with a Sports Dietitian can help ensure you adopt the most effective dosing strategy, allowing you to fully harness the benefits of caffeine for your training and performance goals.