Caffeine and Sports Performance: The Conflict between Caffeine Intake to Enhance Performance and Avoiding Caffeine to Ensure Sleep Quality
Study Details
Caffeine is a key performance nutrient, but consuming too much / too close to bedtime can impair sleep quality ⚠️
(which may reduce recovery and performance in subsequent exercise)
This new review of the literature aimed to identify the most appropriate strategies to…
1️⃣ Maximise performance⚡️
and
2️⃣ Mitigate risks of impaired sleep 😴
Here are the 11 practical takeaway messages ⬇️
Key Findings
☕ If the event precedes bedtime (>6h), provide 3–6 mg/kg 60 minutes before competition
💊 Consider anhydrous sources (gum, tablet…) to effectively control the caffeine dose
🧬 The response to caffeine’s ergogenic effects is highly individual and should be tested
🗓️ Avoiding caffeine habituation can increase caffeine ergogenic effects
🚻 Elite women and men athletes have similar responses to caffeine
🌙 If the event is close to bedtime, assess potential individual lowest beneficial doses
⏳ Remember that caffeine remains relatively stable for ~5 hours in plasma
💤 If the event is near nighttime, consider providing the minimal effective dose: 3 mg/kg
🧪 Test the substance in a simulated night competition and monitor sleep quality
❌ If detrimental to sleep, avoid caffeine consumption near bedtime
🛌 Monitor athletes’ sleep quality to ensure proper recovery and wellbeing
Conclusion
Caffeine is a popular and effective strategy to enhance athletic performance ☕️
But application is a holistic process and context of each individual athlete / training cycle / competition schedule must inform practice ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/40579619/
Performance Nutrition Digest is powered by EO3™ ready-to-drink fruit blend combines stabilized Omega-3s, proteins, antioxidants, and vitamins D & E to support athletic recovery and maximize performance 💥
Use code: TC25 for 25% off a 24-pack to enhance your recovery 📈