Issue 158
September 2017
Why an upgrade on your cup of joe could help you throw down.
USADA SAFE?
Caffeine is not banned, but its consumption isn’t going unnoticed.
It’s being monitored by WADA (World Anti-Doping Agency, whose prohibited substances list is used by the USADA and the UFC). Fighters will not be punished for using caffeine, but may be investigated closely if odd or excessive amounts are discovered, partly because it’s often used in conjunction with other supplements – specifically banned substances.
No other drug is as ubiquitous as caffeine. It’s everywhere, and in everything; Coffee, energy drinks, pre-workouts and pills are just a few examples of where it appears in our daily lives. Most consume it in a fairly innocent way – to help wake up in the morning, or help us get going through a day at the office – usually in the form of coffee.
In recent years, however, we have seen a notable resurgence in the use of caffeine in sports performance.
The use of caffeine in sports is nothing new. It is an exciting ergogenic aid – put simply, it’s something that can give you a mental or physical edge during exercise or competition.
HOW TO TAKE IT: CAFFEINE SOURCES
- Coffee (230ml)* - 138mg
- Tea (230ml)* - 47mg
- Cola (473ml)* - 42mg
- Red Bull (250ml) - 77mg
- Monster Original (473ml) - 160mg
- Chocolate (100g)* - 44mg
*approx. Values may vary between brands.
These sources of caffeine can be difficult to analyze because they each contain other ingredients known to affect performance: sugars, fats and antioxidants to name a few.
There are so many different brands and variations, even within the same product lines, that it can be difficult to decide if a certain product will work well.
The best way to understand if caffeine is a good supplement for you would be to use a powder or pills.
Once you understand how your body responds to caffeine, you can delve into other products. Just follow these guidelines for safe consumption.
- 1-3mg per kg of bodyweight
- No more than 400mng per day for the average healthy adult
- Excessive caffeine consumption can lead to: dizziness, increased thirst, diarrhea, irregular heartbeat, chest pain, headache, poor sleep
- Children are more sensitive to these potential side effects
- People, in general, become tolerant to caffeine, meaning that they will continually require more and more of it to achieve the same effect
- Anyone with underlying medical conditions or who are pregnant should always consult with their medical doctor before experimenting with caffeine
However, if you keep the amount reasonable and controlled, it can be a very worthwhile ergogenic.aid…
THE BENEFITS
Short-term effects of caffeine consumption include:
- Increased blood pressure
- Increased mental alertness
- Increased heart rate
- Stimulation of the central nervous system
- Improved mood
- Increased adrenaline
Some of these points are obviously beneficial for stepping into a cage. But these are really just a starting point as to how an athlete within combat sports could find a use for caffeine.
IMPROVED MUSCLE POWER AND ENDURANCE
A 2016 study of Brazilian jiu-jitsu fighters by Diaz-Lara et al noted that the central nervous system tends to be substantially stimulated after caffeine consumption.
This leads to a quicker and more efficient contraction of muscle fibers, leading to improved endurance.
SHARPER VISION AND IMPROVED REACTION TIME
A 2014 study by Santos et al found elite grapplers who consumed caffeine before fights noted a substantial increase in their reaction time. Stimulation of the CNS again aids this, as well as a marked increase in adrenaline.
Similar effects were seen in boxers who consumed 3-5mg caffeine per kg of bodyweight in a 2016 study by Mazzeo et al.
Not only did they find a decreased sense of fatigue, but their performance actually increased when it would normally begin to drop.
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