Caffeine & Performance in Sport
Caffeine has been well recognised as having a positive effect on sports performance. Studies over several decades have shown positive benefits for caffeine in a variety of sports. Several studies investigating caffeine in trained athletes have found benefits in team sports such as soccer and rugby and in time trial performance. Caffeine may be useful in increasing physical endurance, reducing fatigue and enhancing mental alertness and concentration.
Caffeine works as an adenosine receptor antagonist in the nervous system. Adenosine helps to promote sleep, and blocking adenosine may help alertness by causing neurons to speed up instead of slowing down. Caffeine is quick acting – it is rapidly absorbed from the stomach and can appear in the bloodstream as little as 15 minutes after drinking a cup of coffee. In studies, the effects of caffeine on sports performance were found 15-30 minutes after taking a supplement. Caffeine doesn’t appear to have benefits in strength or endurance performance but its benefits in other areas mean that it may be useful in some sports, although more research is needed.
Further information
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To read more on the use of caffeine in sport; Goldstein et al (2010). International Society of Sports Nutrition Position Stand: Caffeine and Performance. Journal of the International Society of Sports Nutrition 2010, 7:5 is available at: http://www.jissn.com/content/7/1/5
