Caffeine and endurance performance

The Long Way to Establish the Ergogenic Effect of Caffeine on Strength Performance: An Overview Review

This overview review aimed to describe the evolution of the characteristics of the research on caffeine effects on strength. A total of 189 experimental studies with 3459 participants were included. The median sample size was 15 participants, with an over-representation of men vs. women (79.4 vs. 20.6%). Studies on young participants and elders were scarce (4.2%). Most studies tested a single dose of caffeine (87.3%), while 72.0% used doses adjusted to body mass. Single-dose studies ranged from 1.7 to 7 mg/kg (4.8 ± 1.4 mg/kg), while dose-response studies ranged from 1 to 12 mg/kg. Caffeine was mixed with other substances in 27.0% of studies, although only 10.1% of studies analyzed the caffeine interaction with these substances. Capsules (51.9%) and beverages (41.3%) were the most common forms of caffeine administration. Similar proportions of studies focused on upper (24.9%) or lower body strength 37.6% (37.6% both). Participants' daily intake of caffeine was reported in 68.3% of studies. Overall, the pattern in the study of caffeine's effects on strength performance has been carried out with experiments including 11-15 adults, using a single and moderate dose of caffeine adjusted to participants' body mass in the form of a capsule.

The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta-Analysis

BACKGROUND

Caffeine is a widely used ergogenic aid with most research suggesting it confers the greatest effects during endurance activities. Despite the growing body of literature around the use of caffeine as an ergogenic aid, there are few recent meta-analyses that quantitatively assess the effect of caffeine on endurance exercise.

OBJECTIVES

To summarise studies that have investigated the ergogenic effects of caffeine on endurance time-trial performance and to quantitatively analyse the results of these studies to gain a better understanding of the magnitude of the ergogenic effect of caffeine on endurance time-trial performance.

METHODS

A systematic review was carried out on randomised placebo-controlled studies investigating the effects of caffeine on endurance performance and a meta-analysis was conducted to determine the ergogenic effect of caffeine on endurance time-trial performance.

RESULTS

Forty-six studies met the inclusion criteria and were included in the meta-analysis. Caffeine has a small but evident effect on endurance performance when taken in moderate doses (3-6 mg/kg) as well as an overall improvement following caffeine compared to placebo in mean power output (3.03 ± 3.07%; effect size = 0.23 ± 0.15) and time-trial completion time (2.22 ± 2.59%; effect size = 0.41 ± 0.2). However, differences in responses to caffeine ingestion have been shown, with two studies reporting slower time-trial performance, while five studies reported lower mean power output during the time-trial.

CONCLUSION

Caffeine can be used effectively as an ergogenic aid when taken in moderate doses, such as during sports when a small increase in endurance performance can lead to significant differences in placements as athletes are often separated by small margins.

Effect of Carbohydrates and Caffeine on Plasma Amino Acids, Neuroendocrine Responses and Performance in Tennis

Effects of carbohydrate (CHO) and caffeine (CAF) in amounts typically found in sports-drinks on plasma metabolites, neuroendocrine responses and performance in tennis were investigated in 8 skilled players during a 4 h tennis match. In 3 trials players ingested a placebo (T I), a CAF (T II) or a CHO (T III) drink during court changeover. Total intake consisted of 2.81 of fluid, supplemented with 243 g CHO or with 364 mg CAF, respectively. Self-perceived "drive/motivation" and post-exercise hitting accuracy were evaluated. Plasma free fatty acids increments were lower after CHO while CAF administration had no effect. In all trials, plasma branched-chain amino acids (BCAA) concentrations decreased as a result of exercise; however, no differences were observed between trials. Plasma free tryptophan (TRP) to BCAA ratio was augmented in T I and T II while no change from basal level was found in T III. Plasma prolactin (PRL) and growth hormone (HGH) concentrations after cessation of exercise were lower in T III compared with T I and T II. No main effect for treatment was found for plasma ACTH, COR and β-endorphin. Neither supplement affected number of won games. We conclude that CAF ingestion did not affect the plasma large neutral amino acids concentrations, neuroendocrine system responses or tennis performance. Lower plasma free TRP/BCAA ratio induced by CHO occurred concomitant with reduced plasma PRL and HGH concentrations, suggesting that the brain monoaminergic system might be affected if CHO-containing drinks are consumed during tennis match play. However, the data do not point towards an ergogenic value of reduced plasma free TRP/BCAA ratio.

Effect of gender on the metabolic impact of a commercially available thermogenic drink

The purpose of this study was to examine the gender effect of daily consumption of a thermogenic drink (TD) containing caffeine, epigallocatechin gallate, and taurine. In a single-blind, matched-pairs, placebo-controlled study, 60 participants (n=30 men and n=30 women) were matched in a balanced fashion according to age and body mass. Participants completed determination of body composition, resting energy expenditure (REE), and serum levels of glycerol and free fatty acids before and after ingesting either 336 mL of a TD or a noncaloric, noncaffeinated placebo (PLA). Participants were supplemented daily with 336 mL of either the TD or PLA and repeated identical testing procedures on day 28. Area under the curve (AUC) analysis on days 0 and 28 were calculated for all blood variables (e.g., glycerol and free fatty acids) and analyzed with REE, respiratory exchange ratio, dietary records, and body composition with separate repeated-measure analyses of variance. On days 0 and 28, REE AUC (p<0.001) was greater in all men compared with in women. Women ingesting the TD had significantly greater free fatty acid AUC values (p=0.002) when compared with those of men. A significant interaction for glycerol AUC (p=0.02) revealed greater glycerol concentrations in the male PLA group, which decreased in all other groups from days 0 to 28. The male TD group lost significantly more percent body fat (p=0.02) than did the female PLA group. The popularity of thermogenic drinks to promote weight loss and body composition changes has grown exponentially. Gender differences after drink ingestion may impact the resulting adaptations and how successful their inclusion impacts weight loss and body-composition changes in those following a regular diet and exercise program.

Effect of caffeine on sport-specific endurance performance: a systematic review

Endurance athletes often ingest caffeine because of its reported ergogenic properties. Although there are a vast number of studies quantifying caffeine's effects, many research studies measure endurance performance using a time-to-exhaustion test (subjects exercise at a fixed intensity to volitional exhaustion). Time-to-exhaustion as a performance measure is not ideal because of the high degree of measurement variability between and within subjects. Also, we are unaware of any endurance sports in which individuals win by going a longer distance or for a longer amount of time than their competitors. Measuring performance with a time-trial test (set distance or time with best effort) has high reproducibility and is more applicable to sport. Therefore, the purpose of this review was to critically and objectively evaluate studies that have examined the effect of caffeine on time-trial endurance (>5 minutes) performance. A literature search revealed 21 studies with a total of 33 identifiable caffeine treatments that measured endurance performance with a time-trial component. Each study was objectively analyzed with the Physiotherapy Evidence Database (PEDro) scale. The mean PEDro rating was 9.3 out of 10, indicating a high quality of research in this topic area. The mean improvement in performance with caffeine ingestion was 3.2 +/- 4.3%; however, this improvement was highly variable between studies (-0.3 to 17.3%). The high degree of variability may be dependent on a number of factors including ingestion timing, ingestion mode/vehicle, and subject habituation. Further research should seek to identify individual factors that mediate the large range of improvements observed with caffeine ingestion. In conclusion, caffeine ingestion can be an effective ergogenic aid for endurance athletes when taken before and/or during exercise in moderate quantities (3-6 mg.kg body mass). Abstaining from caffeine at least 7 days before use will give the greatest chance of optimizing the ergogenic effect.

Acute effects of ingesting a commercial thermogenic drink on changes in energy expenditure and markers of lipolysis

BACKGROUND

To determine the acute effects of ingesting a thermogenic drink (Celsius, Delray Beach, FL) (TD) on changes in metabolism and lipolysis.

METHODS

Healthy college-aged male (23.2 +/- 4.0 y, 177.2 +/- 6.1 cm, 81.7 +/- 11.3 kg, 22.8 +/- 7.3 % fat; n = 30) and female (23.4 +/- 3.1 y, 165.6 +/- 8.7 cm, 62.1 +/- 9.9 kg, 28.3 +/- 7.4 % fat; n = 30) participants were matched according to height and weight to consume 336 ml of the TD or a non-caloric, non-caffeinated placebo (PLA). After a 12 h fast, participants reported for pre-consumption measures of height, weight, heart rate, blood pressure, resting energy expenditure (REE), respiratory exchange ratio (RER), glycerol and free-fatty acid (FFA) concentrations. REE and RER were determined at 60, 120, and 180 min post-consumption. Serum glycerol and FFA concentrations were determined at 30, 60, 120 and 180 min post-consumption.

RESULTS

When compared to PLA, TD significantly increased REE at 60, 120 and 180 min (p < 0.05). FFA concentrations were significantly greater in TD compared to PLA at 30, 60, 120 and 180 min post-consumption (p < 0.05). No between-group differences were found in RER.

CONCLUSION

Acute TD ingestion significantly increased REE, FFA and glycerol appearance. If sustained, these changes may help to promote weight loss and improve body composition; however, these findings are currently unknown as are the general safety and efficacy of prolonged consumption.

Carbohydrate intake and tennis: are there benefits?

Carbohydrate supplementation in prolonged aerobic exercise has been shown to be effective in improving performance and deferring fatigue. However, there is confounding evidence with regard to carbohydrate supplementation and tennis performance, which may be due to the limited number of studies on this topic. This evidence based review, using database searches of Medline and SPORTDiscus, summarises the limited relevant literature to determine if carbohydrate supplementation benefits tennis performance, and, if so, the appropriate amounts and timing. Although more research is required, it appears that it may be beneficial in tennis sessions lasting more than 90 minutes.

Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis

The purpose of this study was to use the meta-analytic approach to examine the effects of caffeine ingestion on ratings of perceived exertion (RPE). Twenty-one studies with 109 effect sizes (ESs) met the inclusion criteria. Coding incorporated RPE scores obtained both during constant load exercise (n=89) and upon termination of exhausting exercise (n=20). In addition, when reported, the exercise performance ES was also computed (n=16). In comparison to placebo, caffeine reduced RPE during exercise by 5.6% (95% CI (confidence interval), -4.5% to -6.7%), with an equivalent RPE ES of -0.47 (95% CI, -0.35 to -0.59). These values were significantly greater (P<0.05) than RPE obtained at the end of exercise (RPE % change, 0.01%; 95% CI, -1.9 to 2.0%; RPE ES, 0.00, 95% CI, -0.17 to 0.17). In addition, caffeine improved exercise performance by 11.2% (95% CI; 4.6-17.8%). Regression analysis revealed that RPE obtained during exercise could account for approximately 29% of the variance in the improvement in exercise performance. The results demonstrate that caffeine reduces RPE during exercise and this may partly explain the subsequent ergogenic effects of caffeine on performance.

Informed decision-making on sympathomimetic use in sport and health

The International Olympic Committee, the World Anti-Doping Agency, and International Sport Federations have banned and restricted the use of many stimulants including prescription and over-the-counter medications and dietary supplements. In addition to elite athletes, people of all ages use stimulants in attempts to improve athletic performance, alter body composition, and increase levels of energy. Here we introduce a seven-stage model designed to facilitate informed decision-making by individuals taking or thinking of taking stimulants for sport, health, and/or appearance reasons. We review for amphetamines, over-the counter sympathomimetics, and caffeine their performance-enhancing and performance-degrading effects, health benefits and mechanisms of action, medical side effects, and legal, ethical, safety, and financial implications.

Pre-exercise administration of yohimbine may enhance the efficacy of exercise training as a fat loss strategy by boosting lipolysis

The natural alpha-2 antagonist yohimbine promotes sympathetic activity by central as well as peripheral mechanisms, and yet in moderate doses dose not usually raise heart rate, increase blood pressure, or induce anxiety (in contrast to sympathomimetic drugs such as ephedrine). Administered prior to exercise, it boosts lipolysis and serum FFA levels both during and following exercise; blockade of adipocyte alpha-2 adrenoreceptors makes at least a modest contribution to this pro-lipolytic activity. These considerations suggest that pre-exercise administration of yohimbine will lower the respiratory quotient during and following exercise, thus promoting fat loss. Since yohimbine can potentiate postprandial insulin secretion, its bariatric benefits should be greatest if administered on a schedule that minimizes postprandial yohimbine activity. A possible synergism of yohimbine and caffeine should be explored. Pre-exercise yohimbine administration has the potential to down-regulate the lipoprotein lipase activity of visceral adipocytes, increase lipolysis in refractory gynoid fat depots, and improve the impaired lipolytic response to exercise in the elderly.

Sport psychiatry

OBJECTIVE

The aim of this article is to provide an overview of the literature on psychiatry for elite athletes.

METHOD

Relevant literature was presented to the general psychiatrist.

RESULTS

The prevalence of drug misuse, eating disorders and brain injury in elite and professional athletes is stressed. The uniquely troublesome adverse effects of psychopharmacology in this group of subjects is commented upon.

CONCLUSIONS

Elite athletes may require competent and informed psychiatric opinion and management.

Caffeine and exercise performance. An update

Three principal cellular mechanisms have been proposed to explain the ergogenic potential of caffeine during exercise: (a) increased myofilament affinity for calcium and/or increased release of calcium from the sarcoplasmic reticulum in skeletal muscle; (b) cellular actions caused by accumulation of cyclic-3',5'-adenosine monophosphate (cAMP) in various tissues including skeletal muscle and adipocytes; and (c) cellular actions mediated by competitive inhibition of adenosine receptors in the central nervous system and somatic cells. The relative importance of each of the above mechanisms in explaining in vivo physiological effects of caffeine during exercise continues to be debated. However, growing evidence suggests that inhibition of adenosine receptors is one of the most important, if not the most important, mechanism to explain the physiological effects of caffeine at nontoxic plasma concentrations. Numerous animal studies using high caffeine doses have reported increased force development in isolated skeletal muscle in both in vitro and in situ preparations. In contrast, in vivo human studies have not consistently shown caffeine to enhance muscular performance during high intensity, short term exercise. Further, recent evidence supports previous work that shows caffeine does not improve performance during short term incremental exercise. Although controversy exists, the major part of published evidence evaluating performance supports the notion that caffeine is ergogenic during prolonged (> 30 min), moderate intensity (approximately 75 to 80% VO2max) exercise. The mechanism to explain these findings may be linked to a caffeine-mediated glycogen sparing effect secondary to an increased rate of lipolysis.

Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects

Caffeine is the most widely consumed central-nervous-system stimulant. Three main mechanisms of action of caffeine on the central nervous system have been described. Mobilization of intracellular calcium and inhibition of specific phosphodiesterases only occur at high non-physiological concentrations of caffeine. The only likely mechanism of action of the methylxanthine is the antagonism at the level of adenosine receptors. Caffeine increases energy metabolism throughout the brain but decreases at the same time cerebral blood flow, inducing a relative brain hypoperfusion. Caffeine activates noradrenaline neurons and seems to affect the local release of dopamine. Many of the alerting effects of caffeine may be related to the action of the methylxanthine on serotonin neurons. The methylxanthine induces dose-response increases in locomotor activity in animals. Its psychostimulant action on man is, however, often subtle and not very easy to detect. The effects of caffeine on learning, memory, performance and coordination are rather related to the methylxanthine action on arousal, vigilance and fatigue. Caffeine exerts obvious effects on anxiety and sleep which vary according to individual sensitivity to the methylxanthine. However, children in general do not appear more sensitive to methylxanthine effects than adults. The central nervous system does not seem to develop a great tolerance to the effects of caffeine although dependence and withdrawal symptoms are reported.

Caffeine increases maximal anaerobic power and blood lactate concentration

The aim of this study was to specify the effects of caffeine on maximal anaerobic power (Wmax). A group of 14 subjects ingested caffeine (250 mg) or placebo in random double-blind order. The Wmax was determined using a force-velocity exercise test. In addition, we measured blood lactate concentration for each load at the end of pedalling and after 5 min of recovery. We observed that caffeine increased Wmax [964 (SEM 65.77) W with caffeine vs 903.7 (SEM 52.62) W with placebo; P less than 0.02] and blood lactate concentration both at the end of pedalling [8.36 (SEM 0.95) mmol.l-1 with caffeine vs 7.17 (SEM 0.53) mmol.l-1 with placebo; P less than 0.01] and after 5 min of recovery [10.23 (SEM 0.97) mmol.l-1 with caffeine vs 8.35 (SEM 0.66) mmol.l-1 with placebo; P less than 0.04]. The quotient lactate concentration/power (mmol.l-1.W-1) also increased with caffeine at the end of pedalling [7.6.10(-3) (SEM 3.82.10(-5)) vs 6.85.10(-3) (SEM 3.01.10(-5)); P less than 0.01] and after 5 min of recovery [9.82.10(-3) (SEM 4.28.10(-5)) vs 8.84.10(-3) (SEM 3.58.10(-5)); P less than 0.02]. We concluded that caffeine increased both Wmax and blood lactate concentration.

The effects of caffeine on graded exercise performance in caffeine naive versus habituated subjects

The physiological effects of caffeine on subjects habituated to caffeine is relatively unstudied compared to those of caffeine naive subjects during graded exercise. Thus, the purpose of this investigation was to determine the effects of caffeine on maximal oxygen consumption (VO2max) and the anaerobic threshold in these two populations. Seventeen moderately trained males were classified according to caffeine usage: (1) caffeine consumption 25 mg.day-1 or less (CN) (n = 8) or (2) caffeine consumption above 300 mg.day-1 (CH) (n = 9). The subjects were tested post-absorptive on the same cycle ergometer on three occasions with 7 days separating the tests. One hour before each test the subject ingested either a gelatin capsule (C); 3 mg.kg-1 body weight of caffeine (C3); or 5 mg.kg-1 body weight of caffeine (C5). The subject then performed an incremental VO2max test beginning at 50 W and the work rate was increased 30 W every 2 min until the subject could not maintain the power output. Serial venous blood samples were drawn over 30 s at the end of each stage. The CN group significantly increased resting heart rate (fc) and expired ventilation volume (VE) after C3 and C5 and VO2 after C5. No significant differences were found for exercise VE, VO2, respiratory exchange ratio, fc or time to exhaustion. There were no significant differences (P less than 0.05) in the lactate threshold or the ventilatory threshold between treatment in either group. The CH subjects showed a significant increase (P less than 0.05) in resting plasma free fatty acid (FFA) concentration only during the C3 and C5 treatments.(ABSTRACT TRUNCATED AT 250 WORDS)

Sports nutrition. Approaching the nineties

A sophisticated appreciation of the role of nutrition in athletic performance has been made possible by increasing knowledge of the physiology of exercise. The nutritional issues of training are of primary importance, since this occupies most of the athlete's effort. The nutritional support of an intense daily training programme includes an appropriately high energy intake, predominantly in the form of carbohydrate in order to continually replenish muscle glycogen stores. Recent review of the protein needs of athletes indicates that requirements may be substantially above those of sedentary subjects, to account for the oxidation of amino acids during exercise as well as the retention of nitrogen during periods of muscle building. However, these increased requirements are likely to be met by the generous protein intakes anticipated in a high energy diet. The same would seem to hold true for micronutrient considerations, although there is no evidence that vitamin requirements are considerably increased by exercise. Nevertheless, a high energy diet chosen from a sufficiently varied range of foods should allow micronutrient intakes well in excess of population recommended dietary intake levels. Current interest is focused on the mineral status of athletes, particularly that of iron and calcium. In the case of iron, there is a possibility that the increased level of loss by some endurance athletes will not be met by their usual dietary patterns. Screening for early signs of iron deficiency, and appropriate supplementation and dietary counselling seem warranted in high risk groups. Competition poses the challenge of identifying possible factors limiting performance, and taking steps to delay or reduce these. Of paramount importance is body temperature regulation through the maintenance of hydration levels. This issue has long been recognised, but recent studies of gastric emptying and the benefits of carbohydrate supplementation during exercise have caused an update of the advice to athletes regarding fluid intake during exercise. It now seems possible to simultaneously achieve fluid and carbohydrate requirements for endurance exercise within a wide range of choice of beverages containing up to 10% carbohydrate. Concern about the adequacy of carbohydrate fuel stores in endurance exercise situations is also well known. The recognition that training achieves various physiological adaptations to enhance the lifespan of fuel stores has taken away some of the attention previously focussed on carbohydrate-loading techniques.(ABSTRACT TRUNCATED AT 400 WORDS)