Sports performance and caffeine
We may start practising physical exercise for health reasons, leisure, or social interaction, among others. However, regardless of the starting point, we all seek a progressive improvement in performance when we exercise, since we are not only aiming for that initial goal but also, out of ambition, for improvements in weights, times, or the ability to perform new exercises as our physical capacity improves. That is why we are going to discuss how caffeine affects sports performance.
<h2><b>What if I told you that your diet could give you a boost?</b></h2>Throughout the day we consume a large number of foods, each with different bioactive compounds capable of providing benefits for our health or for specific characteristics we may want to improve, such as sports performance.
There are interesting compounds such as creatine, nitrates, or caffeine, which we will discuss in this article.
First of all, we need to know: what is caffeine?
Caffeine is a natural molecule capable of stimulating the central nervous system (the brain). The main and most widely known source is coffee beans; however, we can find this molecule in many other foods and formats such as tea, chocolate, fruits like guaraná, energy drinks, among others.
There are many rumours about the benefits that habitual consumption of this molecule may provide in relation to different pathologies or health-related conditions. Here we will talk about one of those rumours, specifically related to physical activity.
Can caffeine consumption really improve sports performance?
A major review carried out by none other than the International Society of Sports Nutrition concluded that caffeine use can improve several aspects related to sports performance. However, there are nuances that need to be clarified, which the Society’s committee addressed in the same review:
- The magnitude of the benefits varies considerably between individuals.
- The timing of caffeine intake depends on the form in which it is administered.
- It is a useful aid for both elite and recreational athletes.
- Genetic variants play a crucial role in determining the dose to be administered and the potential risk of anxiety associated with its consumption.
- The effect of caffeine is not limited to sports performance; it also improves cognitive performance.
<h2><b>Caffeine and genetics</b></h2>Indeed, caffeine is clearly a molecule whose use needs to be personalised, adapting its intake to our genetics, the sport we practise, and factors that may influence our responses.
With regard to genetics, several studies point to a gene capable of determining whether we are fast or slow metabolisers of caffeine, depending on whether a genetic variation is present in a specific region.
This gene is known as CYP1A2, which is directly related to a complex—mainly expressed in the liver—called cytochrome P450, responsible for metabolising substances foreign to our body so they can be eliminated quickly. The presence of this genetic variant significantly influences dosage: depending on whether you are a fast caffeine metaboliser or not, you may benefit from doses as low as 2–4 mg of caffeine per kg of body weight, or you may only respond from an intake of around 6 mg of caffeine per kg of body weight.
<h3><b>Cognitive performance and genetic variants</b></h3>When it comes to cognitive performance, these genetic variants may also have an influence. A large review and meta-analysis found that improvements in cognitive performance could be observed in aspects such as subjective energy levels, mood, attention, reaction time, memory, and even fatigue.
Sports performance and genetics
The sport in which we seek this improvement is also important, as the magnitude of the effect is not always the same; it varies depending on the specific sporting discipline being practised. Examples include muscular endurance sports, speed-of-movement sports combined with muscular strength, sprinting, jumping and throwing events, among others.
Finally, as you can see, adapting the dose of this compound can vary considerably depending on a wide range of factors, as mentioned above.
And you—do you think you are adapting your caffeine dose correctly to all these factors?
<h2><b>References</b></h2>
Guest NS, VanDusseldorp TA, Nelson MT, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1. Published 2021 Jan 2. doi:10.1186/s12970-020-00383-4
Cappelletti S, Piacentino D, Sani G, Aromatario M. Caffeine: cognitive and physical performance enhancer or psychoactive drug? Curr Neuropharmacol. 2015;13(1):71–88. doi:10.2174/1570159X13666141210215655
Lorenzo Calvo J, Fei X, Domínguez R, Pareja-Galeano H. Caffeine and Cognitive Functions in Sports: A Systematic Review and Meta-Analysis. Nutrients. 2021;13(3):868. doi:10.3390/nu13030868
Collado-Mateo D, Lavín-Pérez AM, Merellano-Navarro E, Coso JD. Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis. Nutrients. 2020;12(12):3603. doi:10.3390/nu12123603
Grgic J, Del Coso J. Ergogenic Effects of Acute Caffeine Intake on Muscular Endurance and Muscular Strength in Women: A Meta-Analysis. Int J Environ Res Public Health. 2021;18(11):5773. doi:10.3390/ijerph18115773
Peel JS, McNarry MA, Heffernan SM, Nevola VR, Kilduff LP, Waldron M. The Effect of Dietary Supplements on Endurance Exercise Performance and Core Temperature in Hot Environments: A Meta-analysis and Meta-regression. Sports Med. 2021;51(11):2351–2371. doi:10.1007/s40279-021-01500-2
Barreto G, Grecco B, Merola P, Reis CEG, Gualano B, Saunders B. Novel insights on caffeine supplementation, CYP1A2 genotype, physiological responses and exercise performance. Eur J Appl Physiol. 2021;121(3):749–769. doi:10.1007/s00421-020-04571-7
Grgic J, Pickering C, Del Coso J, Schoenfeld BJ, Mikulic P. CYP1A2 genotype and acute ergogenic effects of caffeine intake on exercise performance: a systematic review. Eur J Nutr. 2021;60(3):1181–1195. doi:10.1007/s00394-020-02427-6
