Caffeine + Performance

This month we are going to be tackling a topic in the nutrition and supplementation category. This is always a risky move due to the constant evolution of nutritional sciences through research and the lack of “one size fits all” solutions. However, we do believe it is important to provide information within our scope of practice and give you the tools to make the best decisions for yourself. If you are interested in learning beyond this information and would like to receive specific recommendations, we would always encourage you to seek out the guidance of a nutrition professional like an RD (Registered Dietician). Our focus here is going to be on the relationship between caffeine and performance.

Caffeine falls into the ergogenic aid category which can be broadly defined as a technique or substance used for the purpose of enhancing performance. Caffeine is one of the most widely consumed stimulants across the globe, commonly used to boost mental alertness, mood, physical performance and stringing together sentences before 9AM. Caffeine is found in beverages like coffee and tea, as well as in various supplements, and is an easily accessible ergogenic aid.

The use of caffeine for performance enhancement has deep historical roots. In the early 1900s, athletes used coffee and other caffeinated substances to improve their focus and endurance during competition (Spriet, 2014). However, it wasn’t until later in the 20th century that caffeine became recognized as a legitimate performance-enhancing supplement. This recognition was bolstered by a growing body of scientific research that demonstrated its efficacy in increasing stamina and mental clarity (Graham, 2001). In 2004, the World Anti-Doping Agency (WADA) removed caffeine from its list of banned substances, further cementing its role in competitive sports (WADA, 2004).

Today, caffeine stands as one of the most thoroughly studied supplements in sports science. The goal of this article is to explore caffeine’s role in enhancing performance, delving into its mechanisms, forms, benefits and potential risks. We will provide evidence-based insights for athletes and fitness enthusiasts looking to optimize their performance by utilizing caffeine.

THE PHYSIOLOGY AND MECHANISM OF CAFFEINE METABOLISM

Caffeine’s primary effect is its action as a central nervous system stimulant. It achieves this by blocking adenosine receptors in the brain, which ordinarily promote relaxation and fatigue. By inhibiting this action, caffeine increases the release of neurotransmitters like dopamine and norepinephrine, both of which enhance mood, alertness and focus (Fredholm et al., 1999). Upon ingestion, caffeine is rapidly absorbed in the gastrointestinal tract, typically reaching peak blood concentrations within 30-60 minutes. This is terrible news for your training partner that shoves two scoops of pre-workout in their mouth as they’re leaving the locker room before training, unless the goal is a super intense drive home. Once absorbed, caffeine is metabolized by the liver via the cytochrome P450 enzyme system, primarily through the enzyme CYP1A2. This process breaks caffeine down into three metabolites—paraxanthine, theobromine and theophylline—all of which contribute to its stimulant effects (Graham, 2001). The speed of metabolism can vary greatly between individuals, with genetic factors playing a significant role in determining how quickly caffeine is broken down and cleared from the system (Cornelis et al., 2006).

FORMS OF CAFFEINE FOR SUPPLEMENTATION

Caffeine is available in several forms, each of which offers unique benefits depending on an athlete’s preferences or competition demands. Caffeine anhydrous, a dehydrated form commonly found in performance supplements, is favored for its rapid absorption and potent effects (Spriet, 2014). As always, be careful with these because caffeine amounts can be highly variable and take cautions when you see ingredients like “proprietary blend.”