Perk Up!

Athletes aren’t exempt from the current caffeine frenzy. An espresso booth is a fixture at the start of European professional bike races, and it’s a rare rider who starts a 150-mile jaunt without a cup or two. Although caffeine is classed as a stimulant by the International Olympic Committee, some use is allowed because it’s present in so many ordinary beverages. Many pros swear by the performance-boosting qualities of caffeine in coffee. (Some pro riders have tested positive for excess caffeine in recent years, indicating that it’s possible to have too much of a good thing.)

But the dark clouds hovering above a mug of dark brew are the purported health hazards of coffee. Every couple of years, it seems, a study links coffee with cancer or some other disease. What’s the truth about caffeine, coffee and performance?

A Performance Boost?
A number of studies have shown that caffeine improves endurance performance. Opinion is currently divided about how this takes place but caffeine stimulates the central nervous system, increasing psychological arousal, an advantage in many sports. Another theory is that caffeine releases free fatty acids in the bloodstream that are then used as endurance fuel, thus sparing precious glycogen.

However, studies don’t show this. Instead they indicate that, although free fatty acids appear in the bloodstream, they are stored as fat rather than used for energy production. Another theory postulates that caffeine releases calcium from storage sites in the muscle tissue, and calcium might make muscles contract more efficiently. But any performance improvement probably comes from the stimulant effect rather than the fuel effect.

Because caffeine is a mild diuretic and can upset some athletes’ stomachs, most caffeine taken to improve performance is ingested in pill form. As we’ve seen, caffeine is classified as a stimulant by the IOC but its use is allowed below a level of 12 micrograms per milliliter of urine. Most athletes would need about eight cups of perked coffee to reach this amount.

Typical Caffeine Content in Common Beverages and Pills Brewed Coffee, one cup 100 mg Decaffeinated coffee, one cup 3 mg Medium-brewed tea, one cup 50 mg Cocoa, one cup 5 mg Cola-type soda, one can 40 mg Excedrin, one tablet 65 mg No Doz, one tablet 100 mg Vivarin, one tablet 200 mg

Downsides to Caffeine
Some people get jittery and nervous when they use caffeine. Some sports, like archery, require calm attention, so caffeine use would be detrimental to performance. In most endurance events, it isn’t too important to be hyped up at the start, but in mountain bike racing or road criteriums where the start is fast and furious, it might help pump you up.

Individual susceptibility to caffeine varies widely, so it’s nearly impossible to predict how a given athlete will react. Some notice the boost and some don’t. A few even suffer reduced performance.

The biggest performance detriment to caffeine? It’s a mild diuretic meaning that not only can it lead to premature dehydration and lessened performance during an event, it can also mean frequent pit stops—not the best way to record a new PR! The best bet is to emulate those pro bike racers I mentioned earlier and drink your coffee just prior to the event. At competitive intensities, the kidneys shut down slightly alleviating the need to urinate frequently. However if you’re just cruising, you’ll probably have to stop.

In any case, if you drink coffee it’s even more important than usual to stay hydrated. Pre-hydrate two hours before the race or hard training with 16 ounces of fluid (a sports drink is better than plain water because it replaces electrolytes you might have been urinating away). Right before the start, drink another 16 ounces so the tank is full. Then take a couple of swallows every 15 minutes during the event. Remember that many sodas contain caffeine, so if you drink several cups of coffee each day, don’t try to rehydrate with soda—you’ll just be ingesting more caffeine.

Is Caffeine Dangerous?
Anything taken to excess can be toxic. But no studies have shown that moderate coffee intake is detrimental. However, I recommend that you limit your daily coffee intake to one medium-sized mug—about 200 mg of caffeine. Also, people with high blood pressure should consult a physician about using caffeine.