Caffeine is a tool I turn to on days when I run or play soccer. I have definitely discovered the benefits of consuming caffeine before and during this period of physical activity. However, I’m also aware that it’s important to watch my caffeine consumption.
Today we talk about caffeine’s role in physical activity – why it’s beneficial, how to use it and when to use it.
As part of Caffeine Awareness Month. I’ve teamed up with the Canadian Beverage Association to bring this information to you today!
What is Caffeine
Caffeine is one of the world’s favorite “pick me ups” and has been known and loved for its benefits such as reducing fatigue, increasing focus and concentration. In fact, coffee, tea and tap water are the drinks most consumed by Canadians, between the ages of 18-79. Additionally, more than 29 million servings of coffee were consumed in Canada in 2015.
Caffeine is found naturally in 60 different plants, including coffee beans, cola nuts, guarana nuts and yerba mate. It can also be produced synthetically and added to soft drinks, energy drinks, dietary supplements and energy bars.
While there are several health benefits, including increased physical activity performance, caffeine should be consumed in moderation to ensure optimal function and sleep hygiene.
Caffeine and Physical Activity
Caffeine is a popular ergogenic acid, and is widely used by athletes of all levels. Ergogenic acids are substances that increase energy production and performance in physical activity. The performance enhancing effects of caffeine have been studied for more than 100 years. The ergogenic effects of caffeine appear to result from antagonistic interactions with adenosine receptors in the central and peripheral nervous systems, increasing central locomotion and reducing the perception of effort and pain during exercise.
How Much Caffeine to Have Before and During Physical Activity
General caffeine guidelines recommend consuming 3-6 mg/kg of caffeine, usually 60 minutes before starting a workout.
For me, that’s 177 mg to about 350 mg. However, there are bound to be variations between individuals in response to these standard protocols. Some athletes are more sensitive to caffeine than others. I personally, don’t think I would do well consuming 350 mg of caffeine before a workout, as I am more sensitive to caffeine and that is close to the upper limit of the recommended amount of caffeine per day, set by Health Canada, which is 400 mg/day. Caffeine sensitivity/tolerance may be explained by genetic variation, related to caffeine metabolism or adenosine receptor density.
Additional research has found that moderate to high doses of caffeine (5–9 mg/kg body mass (bm)), ingested before and during exercise, improve endurance performance in laboratory and field settings. This dose was associated with increased heart rate and blood catecholamine, lactate, free fatty acid, and glycerol levels in many subjects. However, side effects that often occur include gastrointestinal disturbances, nervousness, mental confusion, inability to focus and sleep disturbances.
Lower doses of caffeine (<3 mg/kg bm ~200 mg) taken before, during and at the end of exercise also increase endurance, and do not cause the above-mentioned physiological changes and side effects in most individuals.
I definitely feel the effects of too much caffeine – it takes a toll on my sleep quality and anxiety levels. If I’m anxious or sleep deprived before playing soccer, I’m not performing well!
Caffeine Use In Football
Caffeine is ergogenic in many forms of short-term high-intensity training and team stop-and-go sports, where the provision of anaerobic energy plays a critical role in successful performance – like soccer!
In soccer-specific research, moderate doses of acute caffeine intake (1.5 to 7 mg/kg before training) had the capacity to improve several soccer-related abilities and skills such as vertical jump height, repeated sprint ability, in-game running distance and accuracy. pass.
It should be noted that doses up to 7 mg/kg will provide more than the recommended amount of caffeine/day. Please stick to the recommended amount of caffeine presented in the guidelines from Health Canada.
Caffeine Use In Running
Caffeine has been shown to positively impact endurance performance in sports such as running. Studies have shown that caffeine has a small but significant effect on endurance performance when taken in moderate doses (3–6 mg/kg) as well as an overall increase after caffeine compared to placebo in average power output and time to completion of time trials.
It may also benefit to consume caffeine during long runs or races. Greater responsiveness to small amounts of caffeine (2-3 mg/kg) can be seen when consumed during a race, around the onset of fatigue.
How Do I Use Caffeine In Physical Activities
I’ve been running and playing soccer for years, so I can experiment with consuming different amounts of caffeine before and during exercise. I usually consume two cups of home coffee (~200 mg of caffeine) before running and before playing soccer. Since I’m currently training for a full marathon in May, I’ve found it helpful to consume some extra caffeine during my long runs (which are 2 hours+). I’ll usually take that caffeine in the form of an energy gel, which contains another 100 mg of caffeine. This has helped reduce fatigue for me and helps with endurance during my long runs.
The main thing is:
Caffeine is an ergogenic acid that is effective during physical activity, helping reduce fatigue and increase performance. However, it is important to pay attention to your caffeine intake so that you do not exceed 400 mg/day or 300 mg during pregnancy.
