Caffeine is a naturally occurring substance under methylxanthine, found in different plant species such as coffee, tea, and cola. Usually, it is consumed in various forms, such as soft drinks, coffee, and chocolate. Also, studies show that caffeine is the world’s most commonly consumed pharmacological substance. Between 1984 and 2004, caffeine use in sports was banned and prohibited in competition (Lamarine, 2019). However, The World Anti-Doping Agency decided to remove it from the list of banned substances and placed it under the monitoring program category (Lamarine, 2019). Since its removal from a list of banned substances by WADA, caffeine uptake has risen, especially in elite sports. This paper will study caffeine as an ergogenic aid and its doping status.
The physiological effects of caffeine have been well studied. It is metabolized through the liver and rapidly absorbed through the gastrointestinal tract within 20 minutes of uptake. Moreover, the half-life of caffeine is approximately 3 to 5 hours (Tallis et al., 2021). Caffeine’s effects are exerted through central nervous system stimulation, fat oxidation, and direct action at the skeletal muscles (Martínez-Sanz et al., 2017). The mechanism of its effect exertion is through adenosine receptors, phosphodiesterase activity, etc. Recent research suggests that the primary mechanism responsible for caffeine’s physiological effect is through the blockade of central nervous system receptors. Moreover, caffeine produces its effects through different systems in the body. Caffeine acts to increase blood pressure and heart rate in the cardiovascular system.
The ergogenic potential of caffeine
Figure 1 (Southward et al., 2018)
How Caffeine works
Figure 2 (Southward et al., 2018)
Caffeine in Sports
As shown in the schematic diagrams above, caffeine has tremendous ergogenic potential. Caffeine is effective, especially concerning neurocognitive performance and alertness, especially in periods of sleep deprivation. Furthermore, in recent studies, falling asleep after sleep deprivation increased with increased caffeine administration. Most studies looking at caffeine’s effect in improving athlete performance and improving exercises are focused on submaximal exercise activities such as cycling and running and running and endurance (Sánchez-Oliver et al., 2019). Caffeine sustains or improves exercises performance. In cycling, caffeine has been shown to increase time to exhaustion at 85% and decrease time to finish fixed periods of activity (Pickering & Grgic, 2019). Moreover, caffeine has also been improved performance in tennis and swimming.
Furthermore, the ergogenic effects of caffeine usually occur regardless of the timing of the intake. Also, in a recent study, caffeine uptake has improved performance in various skill tasks such as power tasks, sprint tasks, and passing accuracy (Southward et al., 2018). Also, cyclists who consume caffeine showed an increase in times to exhaustion (Southward et al., 2018). Moreover, the ergogenic potential of coffee was seen to be high when caffeine is consumed in the form of coffee (Southward et al., 2018). Furthermore, studies also show that using coca-cola and other soft drinks produces ergogenic effects similar to more conventional forms of caffeine intake (Welthagen, 2016). Besides, caffeine is becoming a go-to supplement for many athletes. A thorough review found that caffeine modestly improves endurance when used in moderate doses (Southward et al., 2018). Moreover, the athlete who consumed doses of caffeine with carbohydrate-electrolyte solution late in the exercise completed the time trial faster than athletes who consumed carbohydrate-electrolyte alone.
Research on Caffeine effects on high-intensity exercises has given mixed results. The studies reveal that caffeine usually has more impressive benefits for trained athletes than beginners or untrained athletes. For high-intensity sports such as swimming and cycling, caffeine may benefit trained athletes more than untrained ones (Lara et al., 2021). Moreover, caffeine has also improved performance in strength and power-based exercises. In a particular study, athletes who consumed caffeine significantly increased force and power output. Besides, caffeine can also release stored fats from fat cells, usually before and after a workout.
Moreover, caffeine also helps in burning more calories. Certain aspects should be considered when supplementing with caffeine. People who regularly consume coffee and other caffeinated drinks may have fewer benefits from caffeine supplements (Kopec et al., 2016). Besides, it is also advised to save the caffeine for key races or events in athletic performance to maintain sensitivity to its effects. Furthermore, it is recommended to take caffeine one hour before the race or event for optimal performance (Lara et al., 2021). However, typical side effects of caffeine include dizziness, anxiety, insomnia, increased heart rate, etc. Therefore, it is advisable for people prone to anxiety to avoid caffeine (Lara et al., 2021). Moreover, pregnant people, people with high blood pressure and heart diseases should also avoid or consult their doctors when consuming it. Therefore, caffeine is fairy a safe supplement only at recommended doses.
References
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Lamarine, R. J. (2019). Caffeine as an ergogenic aid. In Caffeine (pp. 233-250). CRC Press. https://www.taylorfrancis.com/chapters/edit/10.1201/9780429126789-11/caffeine-ergogenic-aid-roland-lamarine
Lara, B., Salinero, J. J., Giraldez-Costas, V., & Del Coso, J. (2021). The similar ergogenic effect of caffeine on anaerobic performance in men and women athletes. European Journal of Nutrition, 60(7), 4107-4114. https://link.springer.com/article/10.1007/s00394-021-02510-6
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Tallis, J., Clarke, N., Morris, R., Richardson, D., Ellis, M., Eyre, E., … & Noon, M. (2021). The prevalence and practices of caffeine use as an ergogenic aid in English professional soccer. Biology of Sport, 38(4), 525. https://www.ncbi.nlm.nih.gov/pmc/articles/pmc8670797/
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