Caffeine

Caffeine is one of the most popular and widely consumed substances in the world. It is found in many beverages, such as coffee, tea, and energy drinks like pre-workouts . It is often used to boost energy and focus. But its effects aren't limited to that. As a key element in sports, particularly for bodybuilding and endurance training, this alkaloid is widely studied for its benefits on physical performance.

In this article, we'll explore the effects of caffeine, its benefits for athletes, its role in bodybuilding, and some practical tips on how much to consume and when to take it.

What is caffeine?

Caffeine is a naturally occurring stimulant found in many plants, such as coffee, tea, cocoa, and some fruits. It is one of the most widely consumed psychoactive substances in the world, primarily for its energizing effects and ability to increase alertness.

How does it work?

Caffeine acts on the central nervous system by blocking adenosine, a neurotransmitter responsible for the sensation of fatigue. This helps improve concentration, reduce the perception of exertion, and increase endurance. This is why it's so popular among athletes, whether for an intense weight training session or an endurance race.

Caffeine and its effects on the human body

When consumed, this substance quickly enters the bloodstream and reaches its peak effectiveness after approximately 30 to 60 minutes. It can improve physical performance by increasing attention, alertness, and endurance. But what exactly are the effects of caffeine on the body, particularly in a sporting context?

Effects of caffeine on athletic performance

Caffeine is widely studied for its effects on athletic performance. According to a study by Southward et al. (1), caffeine significantly improves endurance performance and exercise capacity. Athletes who consume caffeine before training often experience an improvement in their ability to sustain prolonged exertion.

Improved endurance

One of the main reasons athletes consume caffeine is its positive effect on endurance. Several studies have shown that caffeine increases an individual's ability to perform physical activity for a prolonged period without experiencing excessive fatigue. This is due to the stimulation of the central nervous system, which helps push the limits of fatigue and improve performance during long training sessions.

Caffeine and mental focus

In addition to its effects on physical endurance, caffeine also improves mental focus. Caffeine stimulates the release of dopamine and norepinephrine, two key neurotransmitters for attention and mental agility. This makes it a valuable ally for sports that require maximum concentration, such as CrossFit or weightlifting. A study conducted by Mclellan et al. (2) found that caffeine improves cognitive performance, including alertness and responsiveness.

The Benefits of Caffeine for Bodybuilding

Caffeine is not only beneficial for endurance sports, but it is also beneficial for bodybuilding. When taken before a workout, caffeine can help increase muscle strength and performance. Here are some of the main benefits for bodybuilding enthusiasts:

Improved muscle strength

Studies have shown that pre-workout caffeine consumption can increase performance during strength training. It works by stimulating adrenergic receptors, increasing the release of norepinephrine and adrenaline, two hormones that promote muscle contraction.

The study by McLellan et al. shows that caffeine can improve muscle strength and power performance (2), especially during high-intensity sets.

Caffeine and Workout Motivation

Caffeine also acts as a psychological booster. By increasing alertness and reducing the perception of fatigue, it can help maintain high motivation throughout a workout. This can be particularly useful during strength training sessions, where you often need to push your limits.

How much caffeine should you consume to optimize performance?

The ideal amount of caffeine varies from person to person depending on several factors, such as individual tolerance, body weight, and caffeine sensitivity. However, research suggests that the optimal dose is generally between 100 and 200 mg .

When to take caffeine?

The timing of caffeine consumption also plays a crucial role in optimizing its effects. Studies show that the best time to consume caffeine is about 30 to 60 minutes before training , when blood levels peak and the effects begin to be felt.

The Risks of Caffeine: When to Consume with Caution

Although this alkaloid has many benefits, it is not without risks, especially when consumed in excess. Excessive caffeine consumption can cause side effects such as:

• Insomnia: Avoid consuming caffeine too late in the day.
• Anxiety: High doses may increase anxiety in some people.

Adverse effects of caffeine

The risks of caffeine vary depending on individual sensitivity. As a general rule, it's best not to exceed the recommended doses for a caffeine supplement or to exceed 400 mg of caffeine per day (about 4 cups of coffee) depending on your weight. Some people may experience side effects even with lower doses, so it's essential to know your own tolerance and adjust your intake accordingly.

Recommendation: Before starting a caffeine supplement or consuming it for performance purposes, it is important to consult a healthcare professional.

How to choose a good caffeine supplement?

Criteria to take into account

When choosing a caffeine supplement, there are several criteria to consider:

• Purity and quality: Choose quality products that clearly indicate the amount of caffeine per dose.
• Form of caffeine: Prefer proven forms of caffeine, such as anhydrous caffeine.
• Additives: Make sure the product does not contain unnecessary chemicals or low-quality additives.

Conclusion :

In summary, caffeine is a powerful ally for athletes, offering proven benefits in terms of physical performance, endurance, and mental focus. However, as with any substance, it is important to stick to the recommended dose and be aware of the risks associated with excessive consumption.

Before incorporating caffeine into your workout routine, it's essential to understand its impact on your body and consult a healthcare professional if you have any concerns. When used properly, caffeine can truly maximize your performance, whether you're strength training or endurance racing.

Sources:

1. Southward, K., Rutherfurd-Markwick, K., & Ali, A. (2018). The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta–Analysis . : https://link.springer.com/article/10.1007/s40279-018-0939-8
2. McLellan, T., Caldwell, J., & Lieberman, H. (2016). A review of caffeine's effects on cognitive, physical and occupational performance . : https://www.sciencedirect.com/science/article/pii/S0149763416300690
3. Guest, NS, VanDusseldorp, TA, Nelson, MT, Grgic, J., Schoenfeld, B., Jenkins, NDM, & Arent, S. (2021). International society of sports nutrition position stand: caffeine and exercise performance . : https://www.tandfonline.com/doi/full/10.1186/s12970-020-00383-4
4. Antonio, J., Newmire, DE, Stout, JR, Antonio, B., Gibbons, M., Lowery, LM, Harper, J., Willoughby, D., Evans, C., Anderson, D., Goldstein, E., Rojas, J., Monsalves-Álvarez, M., Forbes, SC, Gomez Lopez, J., Ziegenfuss, T., Moulding, BD, Candow, D., Sagner, M., & Arent, S.M. (2024). Common questions and misconceptions about caffeine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition. DOI: https://www.tandfonline.com/doi/full/10.1080/15502783.2024.2323919