CAFFEINE

An Ally in Athletic Performance

A natural compound found in various plants, known for its stimulating effects. When consumed in moderation, it can offer benefits in the sports world.

What is caffeine?

An alkaloid that stimulates the central nervous system, improving attention and reducing fatigue. It is found in coffee, tea, energy drinks, and chocolate.

How much should be consumed?

Moderate consumption ranges between 200 and 400 mg per day (approximately 2-4 cups of coffee). For athletes, it is recommended to consume between 3-6 mg per kilogram of body weight to maximize performance (Burke et al., 2008).

Benefits in Endurance Training

• Increased endurance: Improves performance in endurance training, increasing capacity by 2-5% (Graham & Spriet, 1995).

• Increased fat oxidation: Stimulates the release of fatty acids, increasing their use as an energy source (Acheson et al., 1980).

• Improved recovery: Can reduce post-workout muscle soreness (Coffey et al., 2010).

Benefits in Strength Training

• Improvements in strength and power: Increases the ability to exert force and power during intense exercises (Goldstein et al., 2010).

• Increased motivation and focus: Enhances motivation and focus during training (Doherty & Smith, 2004).

Supplementation

• Pills or Capsules: Provide controlled doses.

• Caffeine Powders: Allow for dose customization.

• Energy Drinks: Contain caffeine and other ingredients to enhance performance.

Advantages of Supplementation

• Dose Regulation: Facilitates precise dosing.

• Rapid Effect: Absorbs quickly, ideal before workouts.

• Ingredient Control: Can be free from sugars and additives.

Additional Benefits

• Improved Mood: Contributes to a better sense of well-being.

• Antioxidant Effect: Can help mitigate oxidative stress (Miller et al., 2004).

Negative Side Effects from Excess Consumption

• Insomnia: Difficulty sleeping (Horne & Reyner, 1996).

• Nervousness and anxiety: Increases anxiety (Juliano et al., 2004).

• Increased heart rate: Can cause tachycardia (Rogers et al., 2010).

• Digestive problems: Includes nausea and stomach discomfort.

• Dependence and withdrawal: Can cause symptoms when reducing consumption (Goldstein et al., 2010).

• Elevated blood pressure: Temporary increase in blood pressure (Bunzel et al., 2007).

Conclusion

Caffeine can be effective in improving athletic performance, but it should be consumed in moderation. Each person has a different tolerance, and it is advisable to consult a healthcare professional before making changes to diet or supplementation.

References

• Acheson, K. J., et al. (1980). American Journal of Clinical Nutrition.

• Bunzel, M., et al. (2007). European Journal of Clinical Nutrition.

• Coffey, V. G., et al. (2010). Journal of Sports Sciences.

• Doherty, M., & Smith, P. M. (2004). Sports Medicine.

• Goldstein, E. R., et al. (2010). International Society of Sports Nutrition.

• Graham, T. E., & Spriet, L. L. (1995). Sports Medicine.

• Horne, J. A., & Reyner, L. A. (1996). Sleep.

• Institute of Medicine. (2001). Dietary Reference Intakes for Caffeine.

• Juliano, L. M., et al. (2004). Psychopharmacology.

• Miller, N. J., et al. (2004). Nutrition Research Reviews.

• Rogers, P. J., et al. (2010). Psychopharmacology.