The authors report increases of up to 7 % for muscular strength and endurance
we see cyclists , runners , cross-country skiers and swimmers utilising caffeine to boost performance . It is reported that approximately 75 % of elite athletes used caffeine prior to or during competition . To quantify this benefit , a recent metaanalysis ( in which study authors take the findings from a number of related studies ) found the performance outputs of the caffeine-consuming study subjects to be approximately 16 % greater than those of the placebo group subjects not taking caffeine ( but thinking that they were ). This is a substantial increase .
With regard to the effect of caffeine on strength , the authors report the most common dose of caffeine was 3 to 6 milligrams per kilogram of bodyweight , taken either in pills or capsules 30 to 90 minutes before strength training exercises . The authors report increases from 2-7 % for muscular strength and similar ( 6-7 %) for muscular endurance . They then then go on to list sports-specific improvements .
The authors also address a very important aspect of using caffeine to improve performance : interindividual variations in the response . They conclude that 50 % of participants improved their overall performance , whilst the same percentage did not . Additionally , there are a number of deleterious effects associated with caffeine consumption . For example , some individuals , especially those with habitually low caffeine intake , may experience feelings of anxiety from its usage . Also , caffeine ingestion may hinder sleep quality , which is critical to athletic training , performance and recovery . This may be mitigated by timing the ingestion of the caffeine .
The authors also review studies specific to the mode of caffeine ingestion ( i . e . chewing gum , caffeine mouth rinsing , nasal spray / inspired powders , bars and gels ) which is very interesting . Pros : This is a very comprehensive article reviewing caffeine and exercise performance . Fitness enthusiasts using caffeine to enhance training or performance should give this position stand a read
( available free online ) as it will guide its use and expectations in performance outcomes .
The authors do well to also bring up the side-effects associated with caffeine consumption . These include tachycardia ( racing heart rate ), heart palpitations , anxiety , headaches , insomnia , hindered sleep quality , risk of heat-related illnesses if used in higher temperature environments , especially if hydration status is poor , and others . These side effects seem to increase with the dose ingested . It should be remembered that caffeine is widely used around the world and generally thought to be safe in moderate amounts , but it is a psychostimulant and can cause toxicity and even death ( e . g . myocardial infarction ) if consumed in high enough quantities ( Willson , 2018 ). If used , it should be used cautiously . Cons : None .
Personal story here . As alluded to , I used to consume 2 ‘ big gulps ’ (~ 1.2 litres ) of coffee religiously before every weights training session . Eventually , my stomach couldn ’ t take the acidity . A Scandinavian friend who threw the hammer on the track team told me he used caffeine tablets . So , a visit to the local chemists and voila , now I ’ m good to go . A word to the wise , however : the first time I took the tablets my stomach turned and I was nauseous to say the least , so if you are going to try caffeine in this form , start low and go slow .
REFERENCES
Guest et al ., ( 2021 ). International Society of Sports Nutrition position stand : caffeine and exercise performance . Journal International Society of Sports Nutrition . 18 ( 1 ): 1-37 .
Willson , C . ( 2018 ). The clinical toxicology of caffeine : A review and case study . Toxicology reports , 5 , 1140-1152 .
Assoc Prof Mike Climstein , PhD FASMF FACSM FAAESS AEP Dr Climstein is one of Australia ’ s leading Accredited Exercise Physiologists . He is a faculty member in Clinical Exercise Physiology , Sport & Exercise Science at Southern Cross University ( Gold Coast ).
Dr Joe Walsh , PhD Joe has worked in a number of large international research teams with study findings presented around the world . In addition to working in the university sector , he is a director of Sport Science Institute .
44 | NETWORK SUMMER 2021