Caffeine and endurance: a winning combination to improve your performance?

Several studies have shown that the caffeine can significantly improve the performance of endurance athletes. For example, a meta-analysis published in the Journal of Applied Physiology found that caffeine increases aerobic endurance in 2 to 4% on averageThis gain can be decisive in disciplines such as marathon, cycling or triathlon.

Reduction in perception of effort

Caffeine has also been shown to reduce the perception of effort, allowing athletes to train harder and longer without feeling as much fatigue. A study published in Medicine & Science in Sports & Exercise found that participants who consumed caffeine before exercise reported lower levels of difficulty compared to those who consumed a placebo.

Increased concentration and alertness

Beyond the physical benefits, caffeine also helps maintain high mental concentration and improve alertness, which is crucial during long and demanding competitions. Research has shown that athletes who consume caffeine perform better in reaction and decision-making tests.

3. How to Use Caffeine to Maximize Performance

What is the optimal dosage for endurance athletes?

Le optimal dosage of caffeine to improve performance is generally located between 3 and 6 mg per kilogram body weight. For example, an athlete weighing 70 kg should consume between 210 and 420 mg of caffeine for optimal effects. However, it is important to test personal tolerance as sensitivity to caffeine varies considerably between individuals.

What are the best times to consume caffeine?

To maximize its effects, it is recommended to consume caffeine approximately 30 to 60 minutes before exercise. Caffeine reaches its concentration peak blood during this period, thus optimizing its stimulating effects when the athlete needs it most. In ultra, whether cycling or running, caffeine is consumed when night falls to be more vigilant and more alert.

The different formats of supplements

La caffeine is available under several forms, including energy drinks, gels, tablets and even chewing gum. Athletes can choose the format that best suits their preferences and training routine. For example, energy gels with caffeine (Maurten, Ta Energy coffee or wild berry flavor, Naak, GU several flavors available)  are popular among marathon runners for their ease of transport and use during the race. During long races, some athletes prefer caffeine capsules for their convenience. It's up to you to choose !

 

4. Studies and research on caffeine and endurance

Proving effectiveness through science

A key study published in the British Journal of Sports Medicine showed that cyclists who consumed caffeine before a 40km race finished on average 84 seconds faster than those who took a placebo. Another study in The Journal of Strength and Conditioning Research found that triathletes who took caffeine improved their race times by 2 to 3% .

Testimonials from athletes and sports professionals

Many elite athletes use caffeine to enhance their performances. For example, ultramarathoner Scott Jurek has often mentioned in interviews the importance of caffeine in his racing strategies, noting that it helps him maintain focus and fend off mental fatigue during long-distance races.

5. Precautions and potential side effects

Caffeine Tolerance and Dependence

As with any stimulant, regular use of caffeine can lead to tolerance, requiring higher doses to achieve the same effects. Additionally, excessive consumption can lead to addiction, with withdrawal symptoms such as headache, fatigue and irritability.

Also note that caffeine can cause stomach aches, diarrhea, etc. in some people.

 

Possible side effects

Side effects of caffeine include insomnia, nervousness, heart palpitations and gastrointestinal disorders. To avoid these inconveniences, it is recommended to don'ts exceed 400 mg of caffeine per day for most adults and to avoid caffeine consumption late in the day to avoid disrupting sleep. This dose is the equivalent of three 237 mL cups of coffee.

 

Tips to avoid unpleasantness

To minimize risk, start with small doses and gradually increase as tolerated. Avoid caffeine consumption on an empty stomach to reduce gastrointestinal upset and Combine caffeine with other nutrients, like carbohydrates, for more efficient absorption and less stomach irritation.

 

La caffeine can play a crucial role in improving your performance. By increasing endurance capacity, reducing the perception of effort and improving concentration, caffeine proves to be an effective supplement for those looking to optimize their performance. However, as with any supplement, it is essential to use it judiciously and appropriately to your individual needs.

 

So, how about a little coffee?

 

References :

-Bridge, C.A., Jones, M.A. (2006). The Effect of Caffeine Ingestion on 8 km Run Performance in a Field Setting. British Journal of Sports Medicine, 40 (6), 569-573.

-Desbrow, B., Barrett, CM, Minahan, CL, Grant, GD, & Leveritt, MD (2009). Caffeine, Cycling Performance, and Exertion Perception: A Double-Blind Study. Journal of Strength and Conditioning Research, 23 (1), 78-83.

-Doherty, M., & Smith, P.M. (2004). Effects of Caffeine Ingestion on Rating of Perceived Exertion During and After Exercise: A Meta-Analysis. Medicine & Science in Sports & Exercise, 36 (5), 883-889.