Caffeine taken during training and even in small doses may boost sports performance: Researcher

This content item was originally published on www.nutraingredients.com, a William Reed online publication.

By Anna Bonar

- Last updated on GMT

Traditionally athletes were told to take caffeine before exercising, but new evidence shows brain is more susceptible to caffeine when fatigued, says sports performance nutritionist.
Traditionally athletes were told to take caffeine before exercising, but new evidence shows brain is more susceptible to caffeine when fatigued, says sports performance nutritionist.
Already one of the most widely-used stimulants in sport, recent research suggests there may be greater scope for caffeine to be used in a wider range of sports as well as during exercise, says sports nutrition researcher and consultant in elite sport.

The research​ tested how to use caffeine to obtain the best results in sports performance. It was conducted across a range of sports and found that even small doses of caffeine (1.5 mg/kg) could improve the performance, according to Sophie Killer, a doctoral researcher in exercise metabolism and performance nutrition at Loughborough University.

In endurance exercise it was shown that caffeine improved the ability to exercise for a prolonged period of time. In high intensity sports such as swimming or rowing, lasting between 1-60 minutes, performance also improved with the use of caffeine.

Although team sports were harder to test, caffeine was believed to help when fatigue was a limiting factor. Even the strength-based sports could benefit from caffeine use, but only if there was an endurance component.

Coffee on the run

Contrary to the traditional view, the research showed that caffeine did not have to be taken before exercise.

Sophie Killer

“Traditionally we used to ask athletes to take it before exercising, however there is some new evidence showing that as you become more fatigued the brain is more susceptible to the effect of caffeine so actually there might be a benefit in delaying the caffeine intake,”​ said Killer, who apart from being a researcher was also a performance nutritionist in elite and professional sport.

“We typically recommend caffeine to be taken anywhere between half an hour to an hour before exercise. However, it’s highly individual so we tend to ask athletes to experiment in training before using it in the competition environment, ”​ she added.

Too much of a good thing

Despite a large choice of products containing caffeine which could be used to improve sports performance, Killer said format did not matter.

“Really there is no reason why coffee shouldn’t be as effective as a caffeine pill. It’s just a personal preference and the practicality of taking the caffeine,”​ said Killer.

“The only problem with using natural caffeine sources such as coffee, it is difficult to know the exact dose of caffeine that is present. If you know exactly how much caffeine you want your athlete to be consuming it is difficult to deliver it in coffee,”​ she added.

Although overdosing on caffeine was very rare in sport, Killer said it was possible and could lead to adverse reactions such as anxiety and the shakes.

Sports Nutrition 2014

Sports Nutrition 2014 (#SportsNutrition14) explores the market and future opportunities for the sports nutrition industry, valued at more than $30bn (€22bn) globally.

This free-to-attend one-day online event offers valuable insights and presentations on everything from market opportunities to formulation, regulatory challenges and strategies for brand success.

Click here for more​...

Related news

Show more

Related products

show more

Key Motivations for Supporting Mental Energy

Key Motivations for Supporting Mental Energy

Content provided by Kyowa Hakko (US) | 03-Oct-2024 | White Paper

Kyowa Hakko's newest consumer research report sheds light on key factors that are driving interest in cognitive health and mental energy. Informed...

Virginia Dare Taste Foundations

Virginia Dare Taste Foundations

Content provided by Virginia Dare Extract Co Inc | 03-Oct-2024 | Product Brochure

Virginia Dare’s Taste Foundations focuses on four premium extracts: vanilla, coffee, cocoa, and tea. These build the foundation for preferred taste, ensuring...

What consumers are looking for in alcohol drinks

What consumers are looking for in alcohol drinks

Content provided by ADM | 02-Sep-2024 | Application Note

Are you ready to understand the consumer insights driving the future of the alcoholic beverage market? We've assembled a consumer insights report...

Related suppliers

Follow us

Products

View more

Webinars