How does caffeine affect athletic performance?
Many people like caffeine because it makes them feel more alert,
gives them more energy, improves their mood, and makes them more
productive. Athletes often use caffeine to help them perform
better, both in routine workouts and in competition.
Like other drugs, caffeine can provide some benefits, but too much
can lead to problems. The effect of caffeine on athletic
performance has been studied since the 1800s. Caffeine has been
proven in studies to:
- increase concentration
- increase tolerance to pain
- increase endurance
- improve coordination and speed
The increases in performance can be found even when taking in
moderate doses of 3 to 5 milligrams per kilogram of body weight.
The effect is dose related: the higher the dose the larger the
effect.
Caffeine binds to receptors in the brain, heart, skeletal muscle,
and fat cells. It works mainly by stimulating your central nervous
system. It increases heart rate, decreases feelings of pain and
fatigue, and increases the burning of fat.
What are the side effects of athletes taking caffeine?
Side effects are dose related - the higher the dose the more side
effects.
Side effects from caffeine include:
- nausea
- muscle tremors
- headaches
- irregular heart rhythms (cardiac arrhythmias)
One common myth is that caffeine can cause an athlete to produce
more urine and lose more water. Studies have shown caffeine does
not have much of an effect on fluid status or electrolyte
balances.
Is there a limit on how much caffeine I can have?
The current list of drugs banned by the International Olympic
Committee (IOC) contains more than 40 different stimulants.
Caffeine used to be on this list, but it was taken off of the list
in January 2005.
What are common sources of caffeine?
The table below lists items that contain caffeine.
Product Amount of Caffeine per Dose
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1 cup of coffee 100 milligrams (mg)
1 Coke or Diet Coke 45.6 mg
1 NO DOZ 100 mg
1 Anacin 32 mg
1 Excedrin 65 mg
--------------------------------------------------
What should I keep in mind?
- Be aware of the caffeine in your food, drinks, and medicine,
including nonprescription drugs.
- Know how much caffeine you consume during the course of a day.
- Listen to your body. Know how caffeine affects you. If you
have ill effects from caffeine, cut back.
- Don't try using caffeine to give you a boost during
competition if you haven't used caffeine before.
- If you feel like coffee improves your performance, be sure you
don't consume so much that you have unwanted side effects.
- Be careful when you use caffeine. It is easy to build
tolerance.
- Caffeine withdrawal can cause mood shifts, headaches, nausea,
tremors, and fatigue.
Use caffeine carefully. Too much caffeine may be bad for you.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
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