How does caffeine work?
Disclaimer: I always make sure to highlight one thing before talking about any supplement. If you are searching for that one magic pill or powder that will help you hit all your goals, quit while you are ahead, it does not exist.
The reason you are or you are not making progress in the gym has little to do with the supplements you are or are not taking. However, when your training, recovery, and nutrition are dialed in, some supplements can help boost performance just a little bit more! And who doesn’t want that?!?
One such supplement that is heavily backed by science and has been shown to enhance performance is caffeine.
LEt’s dive into the details…
So what is it? Caffeine belongs to a group of compounds called methylxanthines, which are primarily known for their stimulatory effects on the nervous system. Caffeine is reported to be the most frequently consumed drug by individuals in the United States.
Where can I get it? Caffeine can be found in coffee, tea, chocolate, medications, and pretty much all pre-workout supplements.
How does it work? Caffeine shares a very similar structure to that of adenosine. Adenosine, in the absence of caffeine, binds to various adenosine receptors that promote relaxation as well as block the release of other excitatory neurotransmitters. However, when caffeine is present, caffeine will bind with adenosine receptors thus limiting the feelings of tiredness and resulting in increased sympathetic nervous system activity, hence why caffeine is referred to as a stimulant. Lastly, adenosine receptors are located all throughout the body including brain, heart, and skeletal muscles. So it makes sense why both psychological and physical stimulation has been noted after caffeine consumption.
What are some of the benefits? The benefits of caffeine are well documented. Researchers have shown that caffeine supplementation can result in:
Improved exercise performance
Improved movement velocity
Improved strength
Improved power output
Improved total work capacity
Increased overall training adaptations
Improved reaction time
Improved memory encoding
How much do I need? Research has studied varying amounts of caffeine dosage on performance. Currently, research has shown improvements from as little as 1.5-2mg/kg.
Example: A 63.5 kg (140 lb) female would see benefits from 95-127 mg of caffeine.
However, benefits may be greater with caffeine dosages of 3-6mg/kg. It should be noted that as dosage increases, so do potential side-effects. So using our 63.5 kg female example, if she consumed a single energy drink which can range from 240-300 mg of caffeine per can, she would already be near the upper limit of recommended caffeine intake. Therefore, starting with a lower dosage to test tolerance is important with the goals of maximizing performance and minimizing adverse side effects.
When should I consume it? Does timing matter? The general consensus for timing is 30-45 minutes prior to performance. However, research highlights that timing could depend on source (i.e., powder takes less time to be absorbed compared to capsules).
When should I NOT consume it? As previously mentioned, sleep is MUCH more important for long-term performance compared to caffeine prior to training. So, due to the blocking nature of caffeine of adenosine receptors, caffeine consumption should stop 8-10 hours before going to sleep in order to maximize quality sleep. Caffeine has a long half-life so if consumed too late in the afternoon/evening, it will likely disrupt the ability to fall asleep and get into deep REM sleep.
TAKE HOME POINTS…
Acute caffeine consumption can help improve physical and cognitive performance. Research has consistently shown benefits from caffeine with minimal (when taken correctly) side effects.
When using caffeine for performance, the goal is to find the lowest dosage that also yields performance enhancement.
However, as with all supplements, it should be used strategically as a tool and not chronically as a crutch. Long-term, regular use will require larger dosages for consistent effects in the future.
FOR ADDITIONAL READING…
Costenla, A. R., Cunha, R. A., & De Mendonça, A. (2010). Caffeine, adenosine receptors, and synaptic plasticity. Journal of Alzheimer's Disease, 20(s1), S25-S34.
Graham, T. E. (2001). Caffeine and exercise. Sports medicine, 31(11), 785-807.
Smith, A. (2002). Effects of caffeine on human behavior. Food and chemical toxicology, 40(9), 1243-1255.
UNTIL NEXT TIME - COACH BRAD