There are a handful of substances that have been scientifically proven to be effective in sports. Among them: Caffeine; a stimulating substance that can increase athletic performance and improves concentration and attention.
What are the effects of caffeine in sports?
After taking caffeine, the neurological processes not only reduce fatigue, but also increase the contractility of the muscles thanks to the prolonged activation of adrenaline. An effect that is highly desired, especially in sports. In addition, caffeine reduces the feeling of exertion and pain, which is particularly appreciated during long endurance sports where fatigue is a noticeable factor.
What amounts of caffeine are of benefit during sports?
Science advises a dosage of 3-6 mg per kilogram of body weight during sports to achieve the effects described above. In the example of a 60 kg athlete, this would be about 3-4 espressos, three cans of Red Bull or about four litres of cola. For those who, for practical reasons, do not want to cover such high doses with commercially available drinks, SPONSER® offers a wide range of caffeine-containing products that have been specially developed for athletes. They are characterised by a reliable caffeine content, small pack size and convenient handling.
Caffeine-containing sports nutrition from SPONSER®
ACTIVATOR with 200 mg caffeine per ampoule / POWER GUMS Fruit-Mix with 150 mg caffeine per pack / CAFFEINE CAPS with 50 mg caffeine per capsule / LIQUID ENERGY PLUS Gel with 50 mg caffeine per tube (35 mg per sachet).
Do lower doses also have an effect?
At this point it should be emphasised that the effect and tolerance of caffeine varies widely from person to person. What works optimally for some individuals can be counterproductive for others in the worst case (increased pulse, trembling, loss of performance and sleep disturbances). However, studies have shown that even a lower dose of 1-3 mg of caffeine per kilogram of body weight can have a positive effect in people who are sensitive.
How can you determine the best possible time to take caffeine?
While some people are sensitive to caffeine, others hardly feel any effect. The reason lies in different genetics. Genes determine how well our metabolism processes caffeine. Accordingly, the recommended amounts of caffeine and the ideal time to take it are also individual, so that caffeine can develop its best possible effect. The COFFEEGEN STARTER KIT genetic test shows at what time and in what dosage caffeine optimally unfolds its performance-enhancing effect.
When is the ideal time to take caffeine during sports?
The greatest effect of caffeine is said to occur about 30-60 minutes after ingestion, with the effect flattening out over a period of 3-4 hours. (half-life = approx. 4 hours) Anyone who wants to experience another performance boost towards the end of a race or competition should therefore take caffeine again in good time before the desired peak.
What effect does a caffeine wash-out (caffeine withdrawal) have in sports?
Although the studies are somewhat inconclusive, many endurance athletes do swear by a so-called caffeine wash-out before the competition. This means that they do not consume any more caffeine in the 3 to 4 days before the competition in order to increase the effect of the caffeine during the competition. People who are very used to caffeine should bear in mind that the withdrawal of caffeine can cause unwanted side effects such as headaches. If you do not have any problems with this, test during training to see if the caffeine wash-out has the desired effect.
Related articles
on » caffeine
on » performance optimisation
