Nutrition Advent Calendar – Day 20
Caffeine – Is it really that good?
Tea and coffee are the most widely consumed drinks across the world after water. People typically drink 4-6 cups per day, and may consider it essential to get them through the day…thanks to caffeine!
Caffeine offers many health benefits and is regularly used in sport to enhance performance. However caffeine has always been perceived to cause a diuretic effect (dehydration). Is it good for your health?
Health benefits:
No evidence of adverse health issues of moderate caffeine consumption in healthy populations
Risk of Type 2 diabetes Risk of cardiovascular disease Risk of developing dementia/Alzheimer’s disease
Short-term mood & well-being Weight management
Performance benefits: Short-term cognitive function (concentration, reaction times) Endurance performance High intensity performance Skill & accuracy Muscular endurance Perception of pain
Potential side effects:
Diuretic effect in large doses (enhanced effects in non-habitual caffeine consumers) Sleep quality (if consumed before bed) Develop a tolerance (may encourage to consume more to get the desired effect) More is not always better and may cause negatively affect health & performance Caffeine content can vary drastically between drinks & retailers
Take Home Messages:
– If you regularly drink caffeinated drinks (4-6 coffees per day) you should keep drinking it! This does not mean you should start drinking coffee regularly if you don’t already.
– Use coffee or a caffeine drink/supplement (30-60 mins) before training to enhance performance.
– Test in training before competition and assess dosage to meet your needs/tolerance (1-3mg/kg/body weight)
– Avoid consuming coffee late at night to promote sleep quality
– Caffeine is not a diuretic in small doses.
– Yes…it really is THAT GOOD! 