When we talk about caffeine, we primarily think of coffee and various types of coffee drinks. However, caffeine is found in some food and sports products, i.e. powders, tablets, energy bars and gels, but even candies and chewing gum. Intention is to make us feel better throughout the day, raising our concentration to a higher level and making the feeling of satisfaction higher. Due to its well-known properties, its intake is practiced even by athletes who are not regular consumers, because after a certain time, the level of concentration and general alertness becomes a big challenge.
Fact (one) before facts (more)
There is no doubt that caffeine has a positive effect on a person's productivity and concentration, including athletes. It really doesn't matter whether we involve a person who has been consuming caffeine for decades or someone that indirectly (through products) consumes its traices. Insufficient data has been published in this area, probably due to the desire/need/intention to research activities of normal duration (30-60-120 minutes) and regardless of the sport (football, basketball, running, cycling, etc.). Results => it is still somewhat unclear how to best exploit its maximum during (real) long-distance activities.
Pharmacokinetics and action (i.e. what happens after consumption)
Caffeine is basically a white, odorless powder with a bitter taste. It is absorbed very quickly and efficiently from the gastrointestinal tract, mainly due to its hydrophobic nature. After absorption, it appears in the blood after just a few minutes, and the highest concentration is recorded in the range of 30-120 minutes. If we look at it roughly, i.e. in most cases, the strongest effect is 45-60 minutes after consumption.
Due to absorption, there seems to be no first-pass effect through the liver (i.e., it does not seem to be partially removed by the liver as it passes from the intestine into the general circulation). It is unlikely that age, gender, age, potential diseases, genetics, and even alcohol, nicotine, or drug consumption will affect absorption. However, the rate of its breakdown will vary from person to person. Interestingly, its molecules will be present in the blood for up to 12 hours after consumption. Therefore, those who have specific problems with insomnia are not recommended to consume caffeine in the afternoon. For those who do not have this problem, it should be concluded that afternoon caffeine will partially affect the quality of sleep… no matter how much we may think differently
Diuretic properties are marginal
Caffeine is a diuretic, or a substance that causes increased urine production. In long-distance sports, we often confuse these properties with the term ‘dehydration’, so someone will (wrongly) conclude that we are suddenly very dehydrated because of caffeine. It is clear to everyone that dehydration is caused by inadequate fluid intake in relation to its loss, and the story can end here. Generally speaking, caffeine in the form of a quality espresso or a similar drink (cola; tea) stimulates the production of urine in symbolic quantities, especially in athletes who consume it regularly.
We did not become dehydrated because of caffeine consumption, but rather because of inadequate fluid intake during the competition or other accompanying circumstances (stomach problems; lack of fluid on the field in general; insufficient intake in relation to general losses, etc.). Read more about sweating and the importance of adequate hydration here
Already mentioned, but worth mentioning
Caffeine is currently ‘under monitoring’ as a permitted substance in sports competitions. In the period from 1984 to the end of 2003, it was banned mainly due to opinions of expert consortia, and to a lesser extent due to evidence from the field; this has therefore been abolished. This ‘under monitoring’ means that a person’s urine must not contain more than 12 µg/ml of urine; this is roughly equivalent to as much as 9 mg/kg of body weight. In the table below, you can see the approximate data in drinks that we (more or less) drink regularly. We get a positive effect with much smaller doses (approximately up to 6 mg/kg), and amounts above that do not contribute to additional progress. Therefore, we can conclude that we have a maximum positive effect with much smaller amounts than allowed.
It should also be noted that the guidelines recommend amounts not exceeding 400 mg per day, but do not recommend a dose above 200 mg at a time. This subtitle is a little math, so if you are interested in the details for a specific case (e.g. for yourself), study it again.
Glycogen replacement
If we are used to drinking coffee after a grueling workout, we will definitely speed up the recovery of depleted glycogen… of course, provided that we consume some carbohydrates. It is interesting that the biochemical mechanism is not yet complete, i.e. it is still not clear why this happens, but without a doubt – it does happen. If we urgently need a glycogen replacement, we should keep this in mind. It is clear to us that glycogen recovery speeds up the overall recovery from training. Also, it is even clearer that an adequate nutritional strategy contributes to the rapid repair of damaged muscle in any form.
Does it increase fat metabolism?
It is often linked to (increased) fat burning during activity. However, this effect will directly depend on many factors, of which the type of activity and the dose itself are key. Thus, a morning espresso will likely contribute to increased fat burning during fasting training…i.e. lower intensity training. On the other hand, if the intensity is high or with such an espresso we directly consume calories that require an insulin response, this effect is directly canceled or greatly reduced. The morning example is easiest to visualize since during sleep we are of course ‘fasting’, i.e. we do not consume calories, so fat burning is somewhat more pronounced.
The idea of sustaining of use before long-distance competitions
This very interesting and somewhat intriguing idea has been tested in various ways for a long time. The results are variable, i.e. they show both positive and negative effects for long-distance competition. Advice? If you regularly consume caffeine, continue to do so. I personally do not recommend abstaining for weeks from, for example, drinking your favorite coffee just to (possibly) launch yourself through the stars on the competition day. You will still benefit from its consumption during this particular competition, and in the period before it, you will avoid negative symptoms.
The idea of testing during training
Certainly and absolutely. In addition to fitness preparation, success in long-distance events also depends on the nutritional approach, which includes this substance. Whether caffeine will be in smaller or larger quantities or in powder / solid / liquid form will depend on your own affinities and the circumstances of the competition. One thing is certain: studying the specifications and quantities of a product and trying to balance its intake can only be done during training. The rest is (possibly) guessing.
‘Give me an example…’
My race starts early in the morning at 08:00 and its duration is unpredictable. Namely, it is an adventure race in pairs that involves overcoming many (water and land) challenges. The race is a stage race and lasts for two days. I assume that my, or our, activity will last 2 x 10 hours. Regarding my personal daily routine, I am a regular coffee drinker and I do not set off on new victories without my morning coffee; my morning coffee is at 05:45, and before breakfast, which I regularly consume immediately afterwards.
So the race has started and we have a combination of cycling, kayaking and orienteering. Given the situation, the most suitable intake for me is in the form of a tablet. Liquid of any kind is an additional burden, and powder of any kind can get wet. The tablet contains a specific dose that covers approximately 2 mg/kg of my body weight. I will plan its consumption around 12:00 - 13:00 h, and later take caffeine in other forms (through drinks in smaller doses). I have already tried this combination during training and I think that in the advanced phase of this stage, caffeine will not affect my sleep quality much; after all, the quantities are symbolic (it is indicated on the declarations of the drinks I plan to consume). This is not a marginal matter, because regardless of the level of exhaustion on the first day, quality sleep will certainly ensure a partial recovery, but also affect the level of concentration in the second, i.e. the last, stage.
FIRST DAY:
- Morning coffee - 60 mg
- 12:45 – 150 mg
- 15:00 – 16:00 – 20 mg
- 16:00 – 17:00 – 20 mg
- 17:00 – 18:00 – 20 mg
In the second stage, I am also planning the same strategy, primarily due to the circumstances already mentioned. My body is already used to the timing of 12:00 – 13:00 h because this is when I drink my second and last coffee during a normal day. In addition, in the first stage, my concentration and motivation increased at exactly the right moment and I plan to repeat the same. With some difficulty, I lost track of the timing and slightly forgot about the time; this resulted in the consumption of a specific dose of caffeine only at 14:05. After that, my motivation and concentration increased again, but not to the same extent as the day before (still, the body did not fully recover, but that is the charm of this event). The second day ended a little later, but also satisfactorily. Regarding caffeine in general, we conclude that it really helped.
DAY TWO
- Morning coffee - 60 mg
- 14:05 – 150 mg
- 16:30 – 10 mg
- 17:00 – 18:00 – 10 mg
Why caffeine in endurance events?
Because it helps overcome the crisis and specifically raises the level of alertness, concentration, motivation, satisfaction and euphoria during the competition. This substance contributes greatly to the quality of the reaction and the ability of an individual to respond to efforts in general. In competitions that combine night and day, i.e. that last over 24 hours, it is necessary to adequately combine the timing with the usual (everyday) consumption. However, regardless of the timing, regular consumers are not recommended to abstain for more than 16 hours. Such a marginal fact can be a turning point in an important event for which we have been preparing for several months. On the other hand, if an athlete does not want to consume this substance under any circumstances, it is necessary to inquire about the details and sources at the refreshment stations that are under the supervision of the organizers.
In Conclusion:
- Although lower doses can also prove to be beneficial, doses of 2-3-4-5-6 mg/kg body weight show a very positive effect. Anything above that does not actually increase effectiveness, and may be counterproductive (various side effects).
- Caffeine has diuretic properties; however, blaming it for dehydration during a race is pure amateurism, i.e. a reflection of ignorance of the subject.
- We should test caffeine intake in specific way; during situational, i.e. targeted long-distance training, let's plan specific doses and times of consumption; let's not consume it on a campaign basis.
- Once we start consuming in competition, we continue until the end at optimal intervals and adequate doses.
- If it's a multi-day (stage) competition, pay close attention to the timing in the second part of the race, i.e. to ensure that potential caffeine intake in the second part of the stage does not interfere with much-needed sleep; of course, this is much easier to balance if the stage ends in the early afternoon as opposed to late in the evening.
- Of course, no one should be forced to consume caffeine, not to mention a person who doen't have a habit of consuming it.
References used:
Arnaud MJ. Metabolism of caffeine and other components of coffee. Caffeine, Coffee, and Health. ed. New York: Raven Press; 1993: 43-93
Carrillo JA, Benitez J. Clinically significant pharmacokinetic interactions between dietary caffeine and medications. Clin Pharmacokinet. 2000;39(2): 127–53.
Graham TE. Caffeine and exercise: metabolism, endurance and performance. Sports Med. 2001;31(11):785-807.
Irwin C, Desbrow B, Ellis A, O’Keeffe B, Grant G, Leveritt M. Caffeine withdrawal and high-intensity endurance cycling performance. J Sports Sci. 2011 Mar;29(5):509-15. doi: 10.1080/02640414.2010.541480. PMID: 21279864.
Stellingwerff T. Competition Nutrition Practices of Elite Ultramarathon Runners. Int J Sport Nutr Exerc Metab. 2016 Feb;26(1):93-9. doi: 10.1123/ijsnem.2015-0030. Epub 2015 Jun 9. PMID: 26061831.
