The topic of caffeine has a firm place not only in the world of coffee lovers, but also in
sports. But what about the specific effects of caffeine on
running? Is the energy boost a true secret weapon for ambitious runners,
or is it an overrated myth?
A Post by our Team Athlete
What should I Know about Caffeine?
What is Caffeine from a Scientific Perspective?
Caffeine is a psychoactive substance that affects the central nervous system. After
consumption, caffeine quickly enters the bloodstream via the gastrointestinal tract and
exerts its effects there. It blocks adenosine receptors in the brain, leading to a
reduction in the feeling of fatigue and increased alertness. These
effects make caffeine interesting not only in everyday life, but also in sports.
What Effect Does Caffeine Have on Endurance Performance?
Studies show that caffeine can improve endurance performance. It increases the
mobilization of fatty acids in the blood, causing the body to increasingly use fat as
an energy source. This spares glycogen, which can be particularly beneficial for long runs. At the same time, muscle contraction becomes more efficient, and the
subjective perception of exertion decreases.
How Long Does it Take for the Effects to Kick in?
The effects of caffeine usually begin 15 to 45 minutes after consumption and
reach their peak after about an hour. Therefore, it is recommended to take caffeine about
an hour before your run.
Caffeine in Practice: Sources and Dosage
The optimal dose of caffeine depends on individual factors such as
body weight and caffeine tolerance. Generally,
experts recommend an amount of 3 to 6 mg of caffeine per kilogram of body weight to
achieve athletic benefits. For a 70 kg person, this corresponds to 210 to
420 mg of caffeine, which is equivalent to about 2 to 4 cups of coffee.
Natural Caffeine Sources
Caffeine in Sports Products
Many gels, bars, and powders specifically developed for endurance athletes
contain caffeine. These products are often more practical for on-the-go and combine
caffeine with other nutrients like carbohydrates or electrolytes.
Benefits of Caffeine
Caffeine improves mental focus and can help maintain motivation, especially during long or
monotonous runs. Particularly for competitions or early
morning runs, this can make a decisive difference. In addition,
improved concentration ensures that movements are performed more efficiently and more coordinated
manner.
By inhibiting adenosine receptors, runners feel
energized and less exhausted for longer. Studies show that caffeine
reduces the perception of fatigue and can extend the time to exhaustion.
This means that you can maintain a more consistent running pace over longer distances
without hitting performance limits prematurely.
The body's ability to use fat as an energy source is a crucial
factor for increasing endurance performance. By boosting fat burning
and sparing glycogen stores, caffeine can improve performance, especially
over long distances, such as half marathons or marathons.
In addition, caffeine promotes oxygen uptake and blood circulation in the muscles, which
enables more efficient energy supply. Particularly during intense efforts,
this can help maintain performance for longer.
Studies suggest that caffeine can reduce the perception of muscle pain during
running. This can be particularly helpful during interval training or
intense competitions. The subjective perception of exertion is
reduced, allowing even tough training sessions to be better sustained.
Another advantage is the possible reduction of cramps, as caffeine can have a
positive influence on muscle contraction. This is particularly beneficial for
runners who are prone to muscle cramps, especially during
long competitions or hot temperatures.
Some athletes also report improved reaction time due to caffeine,
which can be particularly useful for quick changes of pace and tactical decisions in
competition.
Disadvantages and Potential Risks
Caffeine blocks adenosine, a molecule that plays a crucial role in the
regulation of the sleep-wake cycle. Normally, adenosine ensures that
the body feels tired throughout the day and prepares for sleep.
Since caffeine inhibits this effect, it can make falling asleep difficult
and reduce sleep quality. Studies show that caffeine can shorten deep sleep phases,
shorten, even if falling asleep is not a problem. This leads to
impaired nocturnal recovery, which in turn can negatively affect
regeneration and athletic performance.
Particularly problematic is that caffeine has a half-life of about 4 to 6 hours,
in some cases even up to 9 hours. This means that even after
several hours, significant amounts of caffeine can still be present in the bloodstream. Anyone who consumes caffeine in the late afternoon or evening therefore risks
sleep problems and reduced sleep quality. This can lead to a downward spiral:
Due to fatigue the next day, one resorts to caffeine again, which
again impairs sleep.
Caffeine stimulates stomach acid production, which can lead to
heartburn, stomach pain, or nausea in sensitive individuals. Coffee, in particular, contains
not only caffeine but also acids and bitter substances that can further irritate the stomach.
Anyone consuming caffeine before a competition or long run should definitely
test how their own body reacts to it. In higher doses, caffeine can also
have a laxative effect, which can be extremely uncomfortable during a race.
Caffeine has a stimulating effect on the cardiovascular system and can increase heart rate and
blood pressure temporarily. Especially in sensitive individuals or people
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with existing cardiovascular problems, this can lead to symptoms such as heart palpitations,
restlessness, or even cardiac arrhythmias. Furthermore, a high
caffeine intake can lead to increased sweating and dehydration, which can negatively affect
performance. Especially during intense running sessions or
competitions, one should pay attention to their own body.
Regular caffeine consumption can lead to tolerance development. This
means that the body gets used to the effect and over time requires higher
amounts to achieve the same effect. Those who abruptly stop caffeine
may suffer from withdrawal symptoms such as headaches, irritability, fatigue, or
concentration problems. Therefore, it is advisable to use caffeine consciously and in
moderate amounts to avoid strong dependence.
Is Caffeine a Myth or a Secret Weapon after all?
Whether caffeine is a myth or a secret weapon depends heavily on individual factors.
For many runners, caffeine offers significant benefits, especially
in terms of alertness, endurance, and pain reduction. Those who embrace it
may potentially achieve better performance in training or competition.
However, caffeine is not a miracle cure and must be used strategically.
Individual differences in tolerance play a major role, and
side effects such as sleep problems or gastrointestinal issues should not
be underestimated. Therefore, it is advisable to test caffeine in training before using it in
a competition.
Ultimately, caffeine remains a potential aid that, depending on the person, either
provides a noticeable performance advantage or no noticeable effect. A conscious
and moderate approach to caffeine can, however, help runners to
get the most out of themselves.
Conclusion
Whether a secret weapon or a myth – ultimately, it depends on what
personally works for you. Try it out and find your own way to more
energy on the running track! And don't forget the most important thing: Have fun on your
run!
