Using this method allows a dose of caffeine to be used that is typically much stronger than what is normally consumed by humans in real life. To this end, we need more research before we can say whether this effect is actually useful in practice.

Fat burning is the third supposed effect of caffeine. Caffeine itself can stimulate the breakdown and release of triglycerides stored fat , to free fatty acids which can be used as a fuel. If the body is able to use more fats as fuel, it uses less glycogen the stored form of carbohydrate in muscles meaning we may have more carbohydrates available for later on during the exercise session, delaying the onset of fatigue.

Caffeine also increases the production of a group of hormones known as catecholamines, which include adrenaline. These hormones can also break down triglycerides, leading to more free fatty acids available as fuel. Research on whether or not caffeine increases fat burning to any appreciable degree is conflicting, and even more so when it comes to whether or not it is likely to improve performance.

It seems to be very person-specific and may be due to genetics. However, even if there is a benefit for some people, the likelihood is that any fat-burning effects are tiny. Yes, although there is a very wide variation in results from almost all trials investigating caffeine. One meta-analysis a type of review that pools together all the results of several research studies using data from 56 different time trials found the percentage difference in performance was up to They also found the effect of the caffeine supplementation was better the longer the duration of the time trial.

Given we know caffeine acts directly on systems of fatigue and pain in the brain, it would stand to reason that the longer an athlete has been exercising, the more fatigued they would be and the more pain they are likely to experience, so the greater the effect of the caffeine.

Muscular endurance is particularly important for sports such as rowing and swimming. This is likely due to the difference in methods employed in research designs.

Personally, I am a huge fan of caffeine for performance and I use it for endurance-based athletes. This is likely to be applicable to athletes competing in powerlifting and weightlifting, and these athletes are among some of the highest users of caffeine.

The lowest effect seems to be seen in repeated sprint bouts, as would be found in most team sports, for example. The main take-home from those studies is that caffeine is likely to help with concentration and alertness during periods of sleep deprivation and stress.

Of the available research translating that into team sport performance, passing accuracy and agility might be slightly improved but the general consensus from the International Society of Sport Nutrition on caffeine and exercise performance is that caffeine would not be more effective than having had a good quality sleep.

As can be seen from all of these results, the effect of caffeine on each person is highly individual and is largely mediated by our genes.

Specifically, the gene that codes for the CYP1A2 enzyme — I know, catchy name! Essentially that gene means we either break down caffeine really quickly, so we need a higher dose to have an effect, or it takes ages to break the caffeine down so we need a much lower dose for a large effect.

This video explains it all really neatly. However, the amount of caffeine in coffee can vary dramatically, even if you get the coffee from the same place and order the same thing each day. Coffee also comes with its own drawbacks, in that it contains a whole load of other compounds besides the caffeine and can potentially be quite irritating to the gut.

Combine that with competition day nerves … and an athlete may find themselves more than a little distracted!

More reliable, easier-to-take sources of caffeine include anhydrous tablets, caffeine chewing gum, pre-workout shots, energy drinks, and caffeine in gels and energy bars.

Caffeine can also be taken as mouth rinses and nasal sprays, but the jury is still out as to whether they are as effective.

General guidelines for caffeine suggest taking it about 60 minutes before exercise, as it needs to be digested, absorbed, and pass through the liver before it can start to have an effect on the central nervous system. It usually takes about minutes before the effects are noticeable, and about 60 minutes before the blood concentration reaches its peak.

If not, they may be unlikely to reap the rewards of a caffeine supplement. Some studies have shown that caffeine can benefit overall health.

However, others suggest that it may be harmful in excess. Read more to find out…. Drinking coffee before working out can improve muscle endurance, cognitive function, and muscle performance. Learn more. Laxative abuse can lead to dehydration, organ damage, and dependence. Anyone who misuses laxatives should seek medical advice.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Why regular coffee intake could worsen sports performance. By Honor Whiteman on January 22, — Fact checked by Ana Sandoiu. Those who use caffeine regularly, most often drinking at least one coffee a day, can become dependent and addicted.

Caffeine acts on both the respiratory system and cardiovascular system. The cardiovascular system is the pathway the human body uses for circulating blood, supplying oxygen and removing waste products.

Via many of these physiological responses, the fatigue an athlete would normally feel is postponed, allowing physical activity to be sustained for longer and of a higher level. As caffeine targets the brain, there are many cognitive effects from using it.

Caffeine can reduce tiredness and reaction time. Caffeine is a mild diuretic, which can often lead to dehydration.

Other physical disadvantages include, impaired fine motor control, observed via the shakiness of athlete's hands, gastrointestinal upset, increased heart rate and sleep disruptions. Caffeine can cause feelings of anxiety and insomnia.

Studies have found that typical doses of caffeine from 1—3 mg per kg of body weight will provide an effective improvement to performance. There is preliminary evidence that shows even though caffeine is effective for endurance and anaerobic activities.

In studies of trained males the discovery of the optimal amount of caffeine for anaerobic exercise was determined. One analysis showed that there were small improvements, in which they discussed for these activities correlate to meaningful differences in performance.

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