THE ‘BUZZ’ AROUND CAFFEINE

THE SCIENCE, BENEFITS, AND RISKS OF CAFFEINE IN SPORT

By Madeline Herbers, Sports Performance RD

DID YOU KNOW THAT MARCH IS NATIONAL CAFFEINE AWARENESS MONTH? REIGNING AS THE WORLD’S MOST POPULAR PSYCHOACTIVE SUBSTANCE, CAFFEINE IS KNOWN TO FUEL THE DAYS OF MILLIONS.

In fact, it is estimated that in Western countries ~90% of adults consume some form of caffeine every single day. While consumption is often driven by the need for a quick energy boost, caffeine can serve a unique purpose as an ergogenic aid within athletics. Caffeine itself is one of the most studied supplements in the world, with evidence of its performance-enhancing qualities dating back centuries. The supplement industry has seen a mass expansion of caffeinated products throughout the past two decades including energy drinks, pre-workout powder, gels, chews, and even gum.

However, with the benefits of caffeine becoming more widely recognized, so does the need to approach it with care.

The Science of Caffeine in Athletics

So, what is behind that energizing ‘buzz’? On a physiological level, caffeine works by blocking adenosine receptors in the central nervous system (CNS)—the neurotransmitter that signals fatigue to the brain. This mechanism is what allows caffeine to promote alertness, focus, and a reduced sense of fatigue. This cascade of events occurring in the CNS can have tremendous outcomes for athletes including reduced fatigue, prolonged endurance, and improved cognition.

More Caffeine = Less Pain?

It does not stop there—caffeine has also been shown to reduce the perception of pain in the CNS, enabling athletes to push harder and exceed their limits. But is this truly a benefit, or could it be a hidden risk? While a lower pain perception may allow athletes to break through barriers, it can also make it harder to gauge overexertion. This inability to accurately assess fatigue puts athletes at a much higher risk of overuse injuries including stress fractures, bone breaks, or muscle tears. This heightens the need for athletes to approach caffeine ingestion with care, balancing the benefits without the risk of overexertion and injury.

Where Does Caffeine Come From?

With the mass expansion of the supplement industry, caffeine can be found in a variety of forms outside food including powders, energy drinks, gels, and even dissolvable mouth strips! But are they all equal? With such a widespread assortment of caffeinated products on the market, the dose can vary dramatically from item to item. In addition to this, the rate of absorption between products can vary profoundly. For example, a caffeinated gum may produce quicker effects than a capsule or a powder

Dosing Guidelines

According to Health Canada, adults (18+) should not exceed 400 mg of caffeine per day (~1 large coffee), with variations seen in conditions such as athletics or pregnancy. For athletes, understanding safe dosing is critical for maximizing performance while also minimizing the risks of overconsumption. The recommended caffeine dosage prior to activity is typically between 3-6 mg/kg of body weight. For example, an 80 kg athlete’s recommended intake would range from 240 – 480 mg per day, equating to ~1 cup of coffee. Timing of caffeine dosages are largely individual, therefore working with a Sports Dietitian is key for high-performing athletes.

Risks of Overconsumption

Is more always better? Not when it comes to caffeine! It is recommended that athletes not exceed 9 mg/ kg per day, as excessive caffeine intake can lead to negative outcomes including dehydration, insomnia, heart palpitations, overuse injuries, and sleep disruptions – of which can all lead to long term health implications well beyond athletics.

Does Caffeine Affect Everyone the Same?

Like most supplements, individuality is key when it comes to caffeine’s effectiveness. Factors such as genetics, habitual intake, and overall sensitivity can influence how an athlete responds to caffeine. For those who are not regular consumers, it is important to start with a low dose and monitor tolerance as side effects may be more likely.

What is more, research has shown that caffeine can provide performanceenhancing benefits not just for highly trained athletes, but for those who are new to the fitness world as well. For professional athletes, caffeine is a wellknown ergogenic aid. However, studies have also demonstrated that even untrained individuals, such as weekend warriors or casual gym-goers, can experience significant benefits from caffeine.

Common Myths About Caffeine Debunked

• Natural Sources of Caffeine Are Better for You – False! Whether caffeine is derived from natural or synthetic forms, the body processes it the same way. Both types of caffeine are chemically identical, so there is no reason to worry about differences in effect. The key factor is the amount consumed, not its source.

• Caffeine Can Stunt Your Growth –False!

There is no scientific evidence to show that ingestion of caffeine can prevent growth. However, excessive consumption can have an impact on bone health!

• Caffeine Does Not Have Any LongTerm Benefits – False! New research is emerging in which long-term benefits of moderate coffee intake are explored. This includes improved endurance, lower risk of stroke, and even improved cardiovascular health

Caffeine Content In Common Foods And Supplements

8oz Brewed Coffee: 96 mg

8oz Cola: 33 mg

1 Scoop Pre-Workout: 150-300 mg

30mL Espresso Shot: 63 mg

8oz Energy Drink: 79 mg

Caffeinated Sports Gel: ~100 mg

8oz Black Tea: 48 mg

60mL Energy Shot: 200 mg

Madeline Herbers, BSc RD, is a Sports Performance Registered Dietitian and owner of Herbers Nutrition Consulting in Edmonton, AB. She works with athletes of all levels, from beginners to professionals, optimizing performance and recovery with evidence-based nutrition strategies. A former professional dancer, Madeline’s unique background enhances her approach to fueling athletic excellence and achieving optimal results.