PFATS Articles

Caffeine: The Answers to Athletes’ Questions

Dawn Weatherwax, RD/LD, ATL, CSCS, Sports Nutrition 2Go

As the popularity of energy drinks has grown, some athletes are using these caffeine containing drinks more than ever to gain a performance edge. Increasingly, athletes are turning to energy drinks to increase their drive throughout training and competition. The reality is that energy is obtained through consuming nutrient rich foods, maintaining proper hydration and managing a regular sleep schedule. The energy requirements of training are largely met by burning carbohydrate and fat, not caffeine. Energy balance—not eating or drinking too much or too little—is the key to success when training and competing.

Facts about Energy Drinks

Energy drinks are beverages filled with varying amounts of caffeine, carbohydrate and other stimulants. Caffeine stimulates the central nervous system leaving the athlete with the perception of energy.

Research has shown that 200 mg of caffeine (by comparison, there is about 50 mg of caffeine in a 12-oz cola and 125 mg in 12 ounces of coffee) taken before endurance exercise improves the exercise capacity of some subjects. However, at smaller doses the effects on performance are inconsistent. Some athletes tolerate caffeine without incident but others can experience increased heart rate, increased blood pressure, heart rate abnormalities, anxiety and jitters. Larger doses of caffeine are accompanied by a greater frequency of side effects.

Athletes should read the label on energy drinks to identify the ingredients before consuming for performance enhancement. For example, guarana, taurine and ginseng are commonly added to energy drinks and can cause adverse reactions. Further, many of the ingredients are added in such small amounts that little benefit will be derived. Athletes should remember that whenever muscles are working hard, they rely predominately on carbohydrate as fuel. Research shows that a blend of simple carbohydrates (sucrose, glucose, fructose) is most effective in stimulating rapid absorption and enhancing carbohydrate oxidation.

Sports Drinks for Enhancing Energy

Athletes should not use caffeinated energy drinks with a high carbohydrate concentration as an alternative to sports drinks, especially during competition. Sports drinks work to replace the electrolytes lost in sweat and provide the proper concentration of carbohydrate to fuel working muscles. Science is only supportive of a well-balanced combination of carbohydrates and electrolytes for providing meaningful benefits to athletes while they exercise.

Athletes looking for an extra energy boost need to concentrate on maintaining a balanced nutrition plan. Most athletes fall short of their energy balance and do not eat enough calories to fuel their workouts and competitions. To make up for that imbalance, athletes usually consume too much saturated fat and sugar making it difficult for the body to function optimally. Through a proper balance of carbohydrates, proteins, and healthy fats, athletes are much more likely to improve their energy levels.

FOUR TIPS FOR MORE ENERGY:

1. Hydrate continuously throughout the day without over-drinking, using sports drinks before, during and after workouts and competitions.
2. After a workout, eat at least 12–15 grams of high quality protein and 30–60 grams of carbohydrates within the first 30 minutes.
3. Eat every 2–4 hours allowing 3 meals with 2–3 snacks a day
4. Get an average of 8–10 hours of sleep every night

REFERENCES:

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