Caffeine foR PeRformance

Who doesn’t like a good cup of coffee in the morning? Or two? I’m not sure if endurance athletes consume more caffeine than your average Joe but it sure seems like it. It’s no secret that caffeine can make you feel more alert, increase cognitive function, and make us feel more physically energetic, but is caffeine really a ‘legal’ performance enhancer? 

The short answer is Yes, caffeine has been proven to increase performance by stimulating the central nervous system and influencing vasodilation (increasing muscle function and opening up airways) especially when the body begins to experience fatigue. Don’t take my word for it, read up on this study performed on Norwegian cross-country skiers. 

In practical use is caffeine still a performance enhancer for everyone? This might depend on the individual athlete so here are some things to consider:

Amount- Up until about 8 years ago there was limit set by USADA for the amount of caffeine a competitor could have in their system. This has since been removed because of the nature of the drug. A moderate amount of caffeine can be a performance enhancer but too much quickly shifts the drug to a performance decreaser with symptoms of nausea, headaches, shakes, and all kinds of things that will not help you ski fast. 

The general guideline for athletics is 6-8 mg per kg of body weight. Caffeine levels in cups of coffee can be so inconsistent which is why many athletes stick to pills or gels to consume caffeine, especially while traveling for races. 

Age – Preteens and teens can reach performance decreasing and toxic levels of caffeine much faster than adults. We don’t recommend that this age group consume caffeine for athletics. 

Tolerance – The recommended amount (6 – 8 mg of caffeine per kg) can lose its luster if athletes are too accustomed to caffeine. One strategy is to slowly decrease the amount of caffeine you are consuming on a regular bases a week or so before competitions. 

Dehydration – Having a constant stream of caffeine in your system can lead to dehydration if athletes are not conscious about hydrating with electrolytes and other non-caffeinated liquids. 

Circulation – We know that caffeine effects the central nervous system and internal organs. This also means it can take blood away from your hands and feet. This can be a problem for ski racers in cold weather and can increase the likelihood of frost bite or uncomfortably cold extremities during racing. 

Timing – Sitting down with a cup of coffee at breakfast might not be the best approach. For shorter races try taking your caffeine dose 30 minutes before the start of the race. For longer events like marathons many athletes prefer not to take any caffeine whatsoever until they feed during the race. This can increase the athletic performance benefits of caffeinated mid race feeds and help you feel better toward the end of your race.