To Caffeinate Or Not To Caffeinate

Did you know that caffeine is the world’s most widely consumed psychoactive drug? In a world where demands are high and energy levels are low, it’s no surprise that caffeine is a substance of interest (and has been for a long time). New studies have given us a better look into how much, if any, should be consumed by athletes.

While small to moderate doses of caffeine may benefit some older athletes, it is not for everyone. For starters, caffeine can disrupt sleep patterns, which in turn affects the hormones that control appetite and metabolism. The domino effect continues by detracting from optimal body composition and performance. In addition to sleep, caffeine can cause anxiety, restlessness, and irritability. Anxiety causes the body to release cortisol, a hormone that inhibits muscle growth and causes the body to store fat. Caffeine can also cause headaches and gastrointestinal stress (upset stomach, acid reflux, etc.). A higher does typically correlates with greater side effects.

It’s interesting to note that in the US, caffeine is unregulated. In contrast, Canada recommends no more than 45 mg/day for ages 10-12, and no more than 2.5mg/kg body weight for ages 13-19.  For someone who is 12 years old, that’s equivalent to 1 can of soda. Sure, we all know coffee, some teas, and energy drinks contain caffeine. But when was the last time you checked how much caffeine was in that chocolate bar, that fountain drink, those energy chews, or that chewing gum? You may already be consuming more caffeine than you expected.

Caffeine CAN be effective for older athletes, if used correctly. The problem is, it is often NOT used correctly. When taken in moderate doses, caffeine can be an effective ergogenic aid. For athletes under the age of 18, no more than 100 mg per day are recommended. If you are 18+, you may be able to take a slightly higher dose – we recommend not exceeding 200 mg for this age group. Caffeine is most beneficial for endurance exercise, with some proven benefit for muscular strength/sprinting/jumping. The ideal time to take caffeine is 30-90 minutes before exercise, or during prolonged endurance exercise. When taken in the correct dosage, at the right time, caffeine stimulates the central nervous system in a manner that can improve endurance training, strength, and power. In short, it has the potential to help an athlete work longer and harder.

Our words of wisdom on caffeine: Proceed with Caution. Especially if you are under 18, but even if you’re 18+. Supplements (like pre-workout) often contain significantly more caffeine than is safe or effective for the youth swimmer. Not to mention, if used incorrectly, it is possible to build up a tolerance—which in turn lessens the potential benefit.

In the world of caffeine, more is not always better. Check your intake, and don’t be afraid to wean off. You may feel some adverse short-time side effects, but the long-term benefit for your health and performance is well worth it.

Disclaimer:

All nutrition information presented and written within SwimStrongDryland.com are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health – care professional. Each individual’s dietary needs and restrictions are unique to the individual. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or supplement.