Issue 098

February 2013

Zone in to Caffeine

There’s really only one pre-workout ingredient that’s approved to give you the edge. FO has the skinny…

Walk into any supplement store and you’ll be overwhelmed with the amount of pre-workout, performance enhancers, fat burners and muscle building supplements on the shelf. So if you’re looking for a pre-workout performance boost, where exactly do you start? Of all of the ingredients on shelf promising to get you in the zone for exercise, there is actually only one ingredient that has received approval by the European Food Standards Authority to do so: caffeine.

This month, let’s jump in the ring and get grappling with caffeine, uncover how it works, explore it’s safety and see if you could benefit from adding this to your diet.  

History of use

Recognised as a potent ergogenic aid (that is, a sport supplement that aids performance), caffeine has been the subject of hundreds of scientific research studies. There has historically been quite a bit of confusion around its use in sport as, prior to 2004, it was on the World Anti Doping Agency (WADA) banned list. 

This ruling listed that in amounts above 12 micrograms per ml in urine, believed to be reflective of performance enhancing effects, it was not allowed to be used by competing athletes. 

Interestingly, this translates to around 1200mg of pure caffeine, which is well over the amount found in research to give a performance boosting effect, and amounts between 1 and 3mg/kg body weight are generally recommended for performance. Perhaps this one of the reasons the ruling was overturned and n taken off the banned list, leaving athletes free to use it to support training and competition.

Mouth to absorption

On ingestion, caffeine is rapidly absorbed in the gastrointestinal tract (stomach and intestine) and is quickly circulated throughout the body. Blood levels can be elevated within 15-45 minutes depending upon ingested source, dosage and individual variability. However, peak concentrations are present approximately 60 minutes after ingestion.

Caffeine is both water and fat soluble therefore it crosses the blood brain barrier with ease, hence the mental and focus attributions given. Like other nutrients, caffeine is metabolised in the liver and excreted by the kidney. The amounts of circulating, metabolising and excreted caffeine varies between individuals and therefore the half-life (excretion of half the caffeine content) varies from three to six hours.

Absorption to mental performance

It’s widely accepted caffeine provides a positive effect on alertness and concentration due to the rapid crossing of the blood brain barrier and its effect on the central nervous system. To that end, caffeine has been used extensively to improve cognitive function, be that through alertness, reaction times or focus.

For a fighter working on technical skills, alertness and focus, during intense sessions, caffeine is the answer. Dose response will vary between individuals but as a guide, consumption should be between 1-3mg per kilogram of body weight, an hour before exercise.

Absorption to physical performance

I’m sure we have all enjoyed the mental benefits of caffeine, particular in normal daily life, grabbing a tea of coffee in that mid afternoon lull. But less is known to the potential benefits during physical performance.

Caffeine supplementation has been shown to have positive effects on improving endurance-based performance, increasing endurance capacity, and reducing the rate of perceived exhaustion. All of which would be extremely beneficial to a mixed atrial artist.

Dosages to aid physical performance need to be higher than required for the attributes of mental performances. As a guide, consumption should be between 3-6mg per kilogram of body weight, an hour before exercise.

Caffeine Safety

Although caffeine stacks up as an impressive performance-supporting ingredient, those with high blood pressure or a history of heart disease should avoid it. There is a huge variation in response to caffeine, with some individuals feeling over-stimulated even on fairly small doses. So it you’re going to try it, start with a lower dose like 100mg and gradually increase within the performance benefit range, working out what level is best for you.

Sources of success

So, which is the best source of caffeine? In truth, caffeine is caffeine. Yes, the method of delivery will alter the absorption speed due to digestion. A number of research studies have shown that anhydrous forms of caffeine (pills and powders) have a higher potency. In these forms higher rates of caffeine are easier to attain versus drink forms, like tea and coffee.

Added to that is the practicality of supplementation. For example, you would need to drink approximately six cups of coffee within an hour before exercise to achieve the dose required for the physical benefits. For convenience, we at Maximuscle have various caffeinated products such as Maxipower (150mg per serving), Viper Boost (between 100-139mg depending upon the product) and Thermobol (153mg per tablet) that could be used prior to exercise.

Missing Link?

Caffeine supplementation isn’t for everyone and this article is by no means my way of promoting a caffeine only diet. I would recommend that any supplementation plan should be part of a well balanced diet. For safety, restrict caffeine intake to a maximum of 500mg per day (for active individuals), as don’t forget the other sources of caffeine in your diet.