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How does caffeine affect athletic performance?

Caffeine may increase athletic performance sligthly in prolonged endurance exercise or short exercise that lasts at least 5 minutes. These mechanisms are not clear, however, and have not been studied extensively. Currently, professional athletes are allowed to have a certain acceptable amount of caffeine in their system, about what most people consume regularly. Caffeine has not been placed on a banned list for professional athletes.

Caffeine can have a diuretic effect, but this is not an immediate effect that should have an impact on athletic performance. 
 
The exact mechanism(s) by which caffeine helps performance is not clear, though traditionally it was considered that caffeine increased fat oxidation. Caffeine consumption stimulates lipolysis, as does exercise, both of which provide more "fuel" for the muscles to burn.

Another mechanism may be that caffeine blocks the perception of fatigue and results in a lower rate of perceived exertion to the athlete. Here caffeine works by stimulating the Central Nervous System, acting antagonistically on adenosine receptors and thereby sustaining forceful muscle contractions. This mechanism would explain how caffeine helps anaerobic exercise.

In discussing the research it is important to remember that “coffee” does not mean the same thing as caffeine. Coffee contains many other biologically active compounds besides caffeine, some of which block the action of caffeine. The majority of studies on the ergogenic properties of caffeine provide that caffeine in capsule, not as a cup of coffee.

A 2008 research project utilized an endurance treadmill test where participants were given a placebo, decaffeinated coffee, caffeinated coffee, or alkaloid caffeine via capsule. Those who ingested the alkaloid caffeine -- but not caffeinated coffee -- had a 31% increase in endurance.

Continue Learning about Healthy Eating For Athletes

Healthy Eating For Athletes

Healthy Eating For Athletes

Your body needs adequate fuel for athletics. Eat a healthy meal or snack loaded with proteins and carbohydrates. Consume carbohydrates like bread, pasta, fruit, cereal and vegetables so you have quick energy during exercise. And, ...

the protein (grilled chicken, fish) you eat will help your muscles recover and grow, and also keep the blood cells healthy to deliver oxygen and nutrients. By drinking 16 ounces of water a few hours before exercise will help you stay hydrated. Its OK to use sports drinks if you perspire heavily, if the temperature and humidity is high, if you’re playing a team sport or if you’re exercising for more than 60 minutes. They provide necessary carbohydrates and sodium.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.