[Editor's note: This story originally was published by Real Clear Science.]
By Ross Pomeroy
Real Clear Science
Late last year, a team of scientists from Brazil published the results of a study exploring the effects of a performance-enhancing drug on fourteen male recreational cyclists. The benefits were astounding. Subjects completed a sixteen kilometer time trial more than 40 seconds faster when they had ingested the drug compared to when they had just taken a placebo pill, a remarkable difference considering the trial took on average around 27 minutes to complete. What's more, the drug was very safe at the dose administered, about six milligrams per kilogram of body weight. The takeaway: any competitive athlete in an aerobic sport would crazy not to use it!
So what is this wonder drug? It's good ol' caffeine.
Caffeine is the world's most widely consumed psychoactive substance. Adults in the U.S. imbibe about 200 milligrams of the drug each day on average, mostly through caffeinated beverages like soda, tea, and coffee. It's also probably the most widely used performance enhancing substance. About three in four athletes tested between 2004 and 2015 at national and international sporting competitions had caffeine in their bodies during their events, according to two studies. And for good reason. According to the International Society of Sports Nutrition:
"Supplementation with caffeine has been shown to acutely enhance various aspects of exercise performance... Small to moderate benefits of caffeine use include, but are not limited to: muscular endurance, movement velocity and muscular strength, sprinting, jumping, and throwing performance, as well as a wide range of aerobic and anaerobic sport-specific actions."
These myriad benefits are likely why caffeine was added to the list of banned substances by the International Olympic Committee in 1984 and the World Anti-Doping Agency in 2000. However, the agencies reversed their stance in 2004 when data suggested that athletes could attain a performance boost from caffeine at safe doses. Moreover, mega-doses beyond safe levels didn't seem to offer any additional benefit. And, of course, most people drink a lot of caffeine, so why shouldn't athletes?
How much of a benefit can athletes expect from caffeine? A lengthy list of research suggests that taking about 3-6 milligrams of caffeine per kilogram of body weight no more than sixty minutes prior to a competition can boost cardiovascular endurance by an average of 2-4%, which is more than enough to affect medal rankings in Olympic events like cycling, swimming, speed skating, running, and cross-country skiing. That same dose – equivalent to drinking about one to two 16-ounce energy drinks, 8 to 12 Cokes, or 3 to 4 cups of coffee for a 175lb (80kg) man – can boost muscle endurance by 6-7% and strength by 2-7%, also enough to alter the outcome of an elite weightlifting competition.
It is not conclusively known whether the physiological benefits of caffeine supplementation actually translate to better performance in team sports, as this is very difficult to study.
Luckily for athletes seeking a caffeine edge, there are now chewing gums, pills, and gels that can precisely provide a specific dose of caffeine. No need to down a pot of coffee (thereby avoiding any bladder-related distress). These methods also make it easier for athletes competing in longer events like triathlons or marathons to top off their caffeine levels mid-competition. Chewing gums in particular seem to provide quicker boosts as caffeine can be absorbed via the mouth's buccal cavity, the front part of the inside of the mouth.
At recommended doses, caffeine is generally regarded as safe, but there can be side effects. Some of the most commonly reported are a rapid, pounding heartbeat, anxiety, headaches, and insomnia. Consuming lower doses and avoiding daily use can reduce symptoms.
Legal, safe, and undeniably effective, caffeine may be ultimate performance-enhancing drug.
[Editor's note: This story originally was published by Real Clear Science.]
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