Caffeine

admin · Caffeine

Does anyone know of any research into the use of caffeine in sports drinks?

I am particularly interested in the 'caffeine intollerance' aspect and what amounts are safe/legal etc.

the professional amateur

I have read various materials on caffeine and sports performance and have mixed conclusions. An interesting paper available on the link below is a reasonably good starting point.

http://www.highfive.co.uk/energy_gels/caffeine_research.pdf

Also, consider trawling the Peak Performance website. Speaking of the web, many sport science journals have websites that publish abstracts to give you a gist of what sports scientists are discovering on the subject.

Caffeine is a 'drug' with the usual drug risks / side-effects. Statistics reveal an alarming number of people die as a result of caffeine ingestion, not necessarily related to over-consumption. My own experiments with caffeine some years ago resulted in my experiencing anxiety and pulpitations, along with bouts of mild depression. I later mistakenly ingested some via an energy drink during the 2005 Etape du' Tour and it tied my stomach in knots. I subsequently suffered exteme dehydration and lost 8kgs in body weight, as my stomach rejected fluids for almost the entire event.

As a fitness instructor, I have met many atheletes in the gym using caffeine intense protein supplements, and they all report alarming side effects.

It's not for me, and I personally advise those taking caffeine, to come off it.

Neil Kent

I think your post is a bit extremist. So you tell all your clients to avoid a strong coffee?

I have somewhere a meta-analysis article on caffeine by a fromer lecturer of mine who studies caffeine. The general conclusion that caffeine does improve performance. Also it is only a small diuretic and using a drink with caffeine is unlikely to cause dehydration. If you take Caffeine tablets obviously the diuretic effect will be greater.

the professional amateur

You're right Neil. It does come across a bit extremist. I gave myself little time to wright the reply. I'll clarify a few points.

I don't necessarily believe caffeine contributes significantly to dehydration (though this is dependant on the dose and how it is ingested as you pointed out). My own experience of dehydration was caused by a reaction to a caffeinated sports drink that resulted in my being unable to continue the rate of fluid intake necessary for the stage I was cycling - resulting in a rather extreme rate of weight loss and subsequent drop in performance. However, this problem was as much related to an 'amateur' mistake on my part, of accepting a drink I had not prepared for in training. It could equally have been attributable to a contaminated bottle. However, I do have a history of digestive problems when using caffinated sports drinks.

I don't necessarily advise all my clients to drop caffeine. However, those who habitually consume cafinated drinks tend to experience side effects that may affect their ability to recover between exercise bouts - which in turn will have a significant impact on their performance. I'm thinking mainly about sleep patterns. Those with a coffine 'habit' often report poor sleep patterns. I usually advise athletes struggling with sleep to review their caffeine habit with a view to reducing dose for long enough to assess whether it is a contributing factor.

Finally, I recently experimented with a gel containing caffeine, and I found it very beneficial with no apparent side effects.

admin

Just to add a little of my experience and the reason for starting the thread!

I have IBS and after starting the TT season began using the Cafiene gels and drinks kindly supplied by Hi5 at the conference Very Happy

, I experienced bad bouts of diahorrea(sp?) the night of the TT together with a total lack of sleep on the first night and agitation the following day.

I cut down the gels to one together with one drink the next week and had the diahorrea but slept ok.

Last night no cafien gel (just a plan one) and one cafiene drink and, touch wood, all seems ok today.

After reading the article from Hi5 I guess it is just a case of experimenting with the dose etc to find what works for you.

BTW my time last night was a PB Laughing

mark the spark

It seems to be fairly conclusive that caffiene has a positive effect on performance.

I take a dose of up to 6mg/kg (note its mg's not g's, 1mg = 0.001g) an hour before events I particularly want to perform well in, and try and avoid caffiene in the days / weeks before hand.
I generaly take the (scientific scale weighed powdered caffiene as its cheap as chips) dose with 500-1000ml's of a very dilute carbohydrate drink.
I have always needed the loo before events through nerves, but regardless, caffiene has that effect on me.

I don't plan to sleep over well after an evening race, and can be a bit jumpy/twitchy for an hour or two after taking that dose.

Evening races I often drink a can of 'stimulant drink' which contain about 75mg of caffiene, and that tends to keep me from sleeping early too.

All in all its swings and roundabouts. Its legal and not unpleasant if you don't mind sometimes feeling a bit nervous or anxious, and needing the loo. It costs hardly anything (if you shop around... 100g is about £2-3!) and positively effects performance.

Aside from the effects its been shown to have on fuel use at a molecular level (increases fat utilisation), it has a stimulating effect on the nervous system as we all know, aiding focus and drive. It is also thought to have a diminishing effect on the perception of pain.

Useful stuff when your trying to perform on the open road!

mark the spark

Might be worth noting that caffiene leaches calcium from our bones, which is quite persuasive against its habitual use don't you think!