Caffeine is the world’s most used pharmacological and psychoactive substance. It is naturally found in coffee, tea, cocoa beans and cola nuts. It affects our central nervous system, and our hormonal, metabolic and muscular functions, to name some. How can we use caffeine to our advantage in our training or in competition?
Studies revealed that the use of caffeine can increase work output and time to exhaustion. It can also lower our perception of pain and keep us mentally focused to push us even further. So how can we take full advantage of caffeine?
Timing:
When taken orally, as most of us would, caffeine effects reach their peak 30 min to 75 min after ingestion. The half life of the effects when taken a moderate dose are between four and five hours later. This means that after four to five hours the effect of the caffeine is halved, and after six to seven hours 75% of the caffeine is cleared from the body.
Constantly redosing on caffeine has shown to give minimal effects, unless the training or event last for more than six hours.
Not a coffee drinker? Remember the following:
Those not used to the effects of caffeine will be unaccustomed to it’s effects. One should optimally start with a small dosage, as a sudden large dosage may undesired effects such as disturbing sleep patterns. As one habituates to the effects, the dosage may grow.
Habituation and optimizing caffeine use.
Much is spoken about caffeine intake effects. Less known however is the withdrawal phase. This can happen for someone habituated to caffeine who stops intake. Withdrawal may peak 28-48 hours after consumption, and one may feel training dropping in intensity and fatigue without necessarily knowing why.
However, withdrawal and redosing can be planned in advance to maximize the effects on a desired day, like a competition. For example, gradually reducing caffeine intake over three to four days in order to avoid a harsh withdrawal. Then resuming intake on the day of the competition will then more likely have the desired effects, which if still habituated, would have less of an effect.
So keep timing, dosage and frequency of your caffeine in check to maximize your training.
As always, before deciding on assisting your training with any substance, consult your doctor.
Sources:
Journal of Strength and Conditioning Research:
May 2008 – Volume 22 – Issue 3 “Caffeine Use in Sports: Considerations for the Athlete”
