Caffeine Information

Caffeine is a mild stimulant that occurs naturally in at least 63 plant species, where it can be found in the leaves, stems, seeds, and roots. It is part of the methylxanthine family and consists of a xanthine molecule with three methyl groups attached to it. Caffeine can be found in many products like sodas, tea, and coffee, but it also occurs in several other products such as prescription medications, diuretics, and pain relievers. Widespread use and popularity have caused many people to view the substance as an addictive drug, thus making caffeine the most inexpensive and readily available drug known to man. On the other hand there are people who view caffeine as a helpful stimulant that increases concentration and awareness as well as many other physical traits. The important thing to remember is that caffeine’s affects vary based on the person, the amount ingested, the frequency of consumption, and individual metabolism.

Athletics

Caffeine has many specific benefits for different types of athletes. Though much of the research on caffeine in athletics is inconclusive, there are many athletes that believe the substance can enhance their physical and mental performance. Caffeine has been known to decrease fatigue in athletes, which plays a physical as well as psychological role in the performance of an athlete it is supposed that caffeine can improve endurance in sports where long-term stamina is needed. Studies also show that caffeine has very little affect on athletes requiring quick burst of energy such as sprinters and swimmers.

Caffeine’s mental appeal is just as trendy as its physical purpose. Caffeine has been proven to stimulate the central nervous system. It stimulates the Central Nervous System at high levels, like the medulla and cortex, and even has the ability to reach the spinal cord in larger doses. The effect of caffeine in the cortex is a clearer thought process and also can rid the body of fatigue. This gives people a greater ability of concentration for 1-3 hours. For athletes competing in sports where quick thinking and rapid reactions are necessary, caffeine can provide a huge edge.

Three theories have been presented that support caffeine’s use in athletics.

· The first theory focuses on caffeine’s ability to cause the body to burn more fat and fewer carbohydrates. Glycogen is the principle fuel for muscles, but fat is the most abundant resource that the body uses for energy. Caffeine enters the body and forces the working muscles to utilize as much fat as possible. This delays the immediate depletion of glycogen. Studies show that in the first fifteen minutes of exercise caffeine has the potential to reduce the loss of glycogen by fifty percent. When this happens, the saved glycogen can be used for the remainder of the workout where normally it would be entirely depleted.

· The second theory deals with the prospect of caffeine enhancing the athlete’s mental focus. Caffeine has been proven to be a recognized stimulant to the central nervous system. By slowing substances used to stop neuronal firing, caffeine can quicken reactions and increase mental awareness.

· And finally, caffeine may have the ability to strengthen muscle contractions. By transferring calcium, sodium, and potassium in the cells, membrane permeability increases. This in turn results in more powerful muscle contractions.

Side Effects

Caffeine presents many side effects to regular users and also moderate consumers. At one point many researchers looked to link caffeine with heart disease and cancer. Also many studies have shown that blood pressure is increased with the consumption of caffeine, but the results of these studies vary. For the most part these beliefs have been put to rest due to extensive testing. Currently there is no evidence that links caffeine to cancer, cardiovascular disease, or high blood pressure. However, caffeine causes many side effects that can still cause many problems among athletes as well as the regular person. These side effects include sleep deprivation, nausea, cramping, anxiety, fatigue, headaches, and gastrointestinal instability. For athletes, caffeine has more disastrous effects that may affect performance. These side effects include muscle tightness, muscle cramping, and dehydration.

Diuretic Effect

Caffeine consumption has been proven to cause major changes occurring to the kidneys known as the diuretic effect. It increases the blood flow in the kidneys and at the same time inhibits the reabsorption of sodium and water and it has been known to weaken the detrusor muscles in the bladder, which provokes the need to urinate. This poses many problems to athletes participating in long-term endurance activities. On one hand this can cause the need to urinate, but combined with other aspects such as dehydration and abdominal cramping, can also prove detrimental to the athlete. Studies have shown that the diuretic effect should not present any problems to athletes who consume moderate Caffeine quantities before exercise.

Tips for athletes using caffeine

· Refrain from caffeine use 3-4 days before their competition. This allows for the tolerance levels of caffeine to decrease, thus making the body susceptible to caffeine when consumed.

· Understand their caffeine limits. If you have never used caffeine for sporting enhancement, then you are unfamiliar with caffeine’s affects on your body. Make sure that you have used caffeine in a variety of training conditions to understand your limitations.

· Ingest caffeine 2-3 hours before competition to ensure a peak of performance. Studies have shown that it takes several hours for caffeine to enter the body and exploit the use of fat, thus storing glycogen for endurance.