I Scream, You Scream, We All Scream For Caffeine!

It is well documented that Caffeine stimulates the central nervous system affecting both mental and physical performance. It increases mental alertness, concentration and mood therefore increasing motivation and making you feel more competitive. Fatigue is decreased and reaction time is reduced, significantly contributing to improved performance.  This occurs as caffeine acts against adenosine which promotes sleep and suppresses arousal and by increasing fat metabolism and sparing glycogen as an energy source.

Caffeine also enhances other physiological factors reducing your perception of effort by increasing your level of endorphins which reduce any feelings of pain. This leads to increases in all types of performance, however most beneficial to endurance sports especially those longer than an hour in duration.

The optimal consumption of caffeine typically ranges from 3 to 5mg per kg body weight and should be taken 1 hour before commencing exercise.

You consume caffeine in tea (~48mg), coffee ( ~100mg) and coca cola (a can~ 34mg). But there are also products you can use to supplement caffeine including not only regular energy drinks (~70-300mg ) and tablets but also powders, gels and tablets supplied by sports science orientated companies where the product lists its caffeine content, some products are directly manufactured for caffeine benefits.

You must insure that you do not over supplement with caffeine the dosage should not exceed 500-600mg; it can lead to nervousness, tremors and insomnia, headaches and gastrointestinal problems, not ideal if you are about to commence in an activity. Too much caffeine also acts as a diuretic. Be warned if you do not regularly consume caffeine, not only in supplement form but in tea or coffee, these negative affects may appear at lower levels of consumption. 

There is no longer a limit to the amount of caffeine you can take for it to be classed as legal in a sports context, however above the pre-existing limit the negative effects of caffeine outweighed the benefits.

So give caffeine supplementation a go in training but I recommend you analyse the caffeine you already consume and start supplementing just above this level and then increase this gradually.

Laura x