A recent study set out to look over all the information about caffeine supplementation and the effects on sports performance. How exactly does caffeine work in the body? Caffeine is quickly absorbed through the gastrointestinal tract (GI tract), it then moves through the membranes of the cell and is circulated to the tissues. Lastly, it is then metabolized by the liver. Caffeine can be detected within the bloodstream within 15-45 minutes of consumption.
Caffeine has been shown to enhance several different modes of exercise performance including endurance, high-intensity team sport activity, and strength-power performance. Caffeine supplementation effects both the central and peripheral systems within the body and is thought to act primarily on the central nervous system. While research shows that caffeine supplemental can improve sports performance, it is depended on such factors as; the condition of the athlete, exercise (i.e. mode, intensity, duration) and dose of caffeine.
Research has found that caffeine consumed in low dosages (3-6 mg/kg) and is more effective when consumed in anhydrous state (water has been removed) versus coffee. It has been shown to be effective for people participating in endurance exercise, time-trials, and high-intensity team sports (such as soccer and rugby). Addition research is needed to see if caffeine helps improve performance when related to strength-power performance. If a person is sleep deprived caffeine has been shown to enhance concentration and alertness during high-intensity exercises. Keep in mind that caffeine remains in the bloodstream 3-6 hours after consumption. Therefore if you consuming caffeine pre or post workout, make sure it is timed in conjunction with when you normally go to sleep as to not interrupt your sleep patterns.
Bottom Line: For high-intensity athletes research has shown that caffeine can help positively aid in performance. Keep in mind the studies done have used a caffeine supplementation, not coffee. Remember liquid forms of caffeine are not a replacement for liquid intake during high-intensity activities and water or sports drinks is needed to be keep hydrated.
J Int Soc Sports Nutr. 2010; 7: 5. Published online 2010 January 27. doi: 10.1186/1550-2783-7-5.
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