Effects of Caffeine in Endurance Sports

Alfredo Valdés 6 min. of reading Sport Performance Leave a comment

Caffeine is a legal supplement commonly taken by athletes because it provides ergogenic effects that help boost performance and can be used before training sessions or competitions, especially when high-intensity exercise is planned afterwards

Caffeine also seems to be just as effective when taken in combination with other carbohydrates and electrolytes or other intake forms like gels.

Physiological Effects of Caffeine That Boost Performance

Absorption

Caffeine is rapidly absorbed through the gastrointestinal tract and moves across cell membranes.

Caffeine is metabolized by the liver

Caffeine (more info) can act on both the central and peripheral nervous systems, affecting substrate metabolism and neuromuscular function

Elevated levels can appear in the bloodstream within 15-45 minutes of consumption, with peak concentrations evident one hour after ingestion

Intracellular Calcium Mobilization

Caffeine intake leads to increased intracellular calcium mobilization, promoting muscle contraction.

Adenosine Receptor Antagonism

Caffeine is proposed to enhance physical performance as it acts as an adenosine receptor antagonist in the central nervous system.

Through this mechanism, caffeine can modulate central fatigue and influence perceived effort, perceived pain, and alertness levels.

Reduced Glycogen Dependence and Fatty Acid Mobilization

Besides its impact on the central nervous system, caffeine can affect substrate utilization during exercise.

Research results suggest that during exercise, caffeine acts to reduce reliance on glycogen use and thus promotes fatty acid mobilization

Endorphin Secretion

More endurance performance perks? The increase in endorphin secretion.

Endorphin concentrations increase during exercise, and their analgesic properties may lead to reduced pain perception

Lowered Subjective Perception of Effort

One noticeable effect of caffeine intake is the reduction in RPE (rate of perceived exertion) scores, meaning fatigue and effort feel less intense when caffeine is taken.

It might also happen that it doesn’t affect you at all:

Anhydrous Caffeine: The Better Choice

Several caffeine supplement delivery methods have been studied, concluding that taking caffeine in capsules and in anhydrous form is more effective than a cup of coffee.

Anhydrous caffeine means it contains no water; it’s dehydrated caffeine

Unlike caffeine found in coffee or tea, anhydrous caffeine can be found in sports supplements as capsules or powder, among others

This type of caffeine is absorbed faster than naturally sourced caffeine, making it more effective for boosting sports performance

How to Use Caffeine?

Evidence suggests that consuming caffeine daily may reduce the performance boost when taken before training or competition (more info).

Therefore, athletes are recommended to avoid caffeine for 7 days before competition (click here to learn more)

Caffeine can be taken in various forms: capsules, gels, or caffeinated drinks

Since people react differently to caffeine, it’s recommended that athletes test caffeine during training before using it in competition

Recommended Dose

Doses of 3 to 6 mg/kg of body weight taken 30 to 90 minutes before exercise have been shown to increase performance by up to 6% in events lasting from a few minutes to several hours.

It can also be consumed during competition if it’s long-lasting

The degree of performance improvement varies and can be influenced by timing, amount ingested, intake method, and how often an athlete consumes caffeine daily (habituation level)

Side Effects

Unless taken in excessive doses, caffeine has no clear side effects. But if a too high dose is consumed, it can sometimes cause gastrointestinal intolerance and insomnia.

Conclusions

Caffeine is more effective when consumed in an anhydrous state (capsules or powder).
Most research uses a protocol where caffeine is taken 60 minutes before exercise to ensure optimal absorption.
Caffeine is effective at low to moderate doses (3-6 mg/kg body weight); there’s no added benefit at higher doses (>9 mg/kg).
Caffeine can also improve alertness for athletes during exhaustive exercise requiring sustained attention and focus.
Caffeine is an effective aid for maximal endurance activities of long duration.
Caffeine can reduce glycogen dependence in long-duration events.

It’s clear that caffeine has an ergogenic effect that helps improve sports performance, but it’s specific to the athlete’s condition, as well as the intensity, duration, and type of training

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