EFFECTS OF CAFFEINE ON ATHLETIC PERFORMANCE AND ON THE HUMAN BODY

STUDIA UBB EDUCATIO ARTIS GYMN., LVIII, 2, 2013, pp. 25-34 (RECOMMENDED CITATION) EFFECTS OF CAFFEINE ON ATHLETIC PERFORMANCE AND ON THE HUMAN BODY BÉLA JÓZSEF BALLA 1, MELINDA MUREŞAN 1 ABSTRACT. The effect f caffeine n the human bdy has been knw fr thusand years ag by sciety. In ur study we tried t explre all the physilgical effects f this agent. We were interested in hw it influences the different frms f effrt, the frms f speed, and the muscle strength. We tried t prcess mre practical research in rder t draw a crrect cnclusin. We want t present the side effects what can be expected, and the Wrld Anti- Dping Agency statement abut this agent. The amunt f caffeine cmmnly shwn t imprve endurance perfrmance is between 3 and 6 mg per kb f bdy weight. Our aim is t write an verall study which prvides the mst basic infrmatin t the reader abut the effect f caffeine n sprt perfrmance. Keywrds: caffeine, athletic perfrmance, effects, strategies, intake REZUMAT. Efectele cafeinei asupra perfrmanţa sprtivă şi asupra rganismului uman. Efectul cafeinei asupra rganismului uman este ştiut de mii de ani în urmă. În acest studiu drim să prezentăm cât mai multe dintre efectele fizilgice, care apar în timpul investigaţiei de cafeină. Am fst interesaţi de mdul şi măsura în care aceasta influenţează diferitele frme ale efrtului, frmele vitezei şi frţa musculară. Am încercat să prcesăm cât mai multe experimente pentru cncluzie crectă. Prezentăm efectele secundare, dar și afirmaţia Agenţiei Internaţinale de Anti-dping. O cantitate de cafeină indicată pentru îmbunătăţirea perfrmanţei este între 3şi 6 mg/kg de greutate crprală. Scpul nstru era scrierea unui studiu sumar, care feră infrmaţii de bază (și nu numai) cititrilr despre efectul cafeinei asupra perfrmanţei sprtive. Cuvinte cheie: cafeină, perfrmanţa sprtivă, efecte, strategii de utilizare, admisie Study Objectives With this study we want t find answers fr the fllwing questins and t present sme essential infrmatin abut the crrect use f caffeine. 1 Master Degree student, Faculty f Physical Educatin and Sprt, Babeş-Blyai University, Cluj- Napca, Rmania, e-mail: balla_bela_jzsef@yah.cm

BÉLA JÓZSEF BALLA, MELINDA MUREŞAN I. Hw des the caffeine wrk in the human bdy? II. Can we imprve ur athletic perfrmance with the use f caffeine? If yes, t what extent? III. Can it reduce the athletic perfrmance and are there any side effects? IV. Using strategies, and caffeine as a banned substance. Facts Abut Caffeine The rigin f caffeine and ccurrence Humans have cnsumed caffeine since the Stne Age. Many legends frm different cultures have been speaking abut the discvery f miracle plants including the cffee. The caffeine it spread thrugh Eurpe frm Turkey and Arabia. It began t shw ppularity in the 17 th century in the Eurpean territries fr their beneficial effects. (Grazian, R.,2008), (Eschtad, A., Symingtn, K., 1999) At the first time it was discvered and analyzed by a German chemist, Friedrich Ferdinand Runge, in 1819. (Fitbuilder, 2010) It is fund in many plant species. Cmmn surces are cffee, tea, and t a lesser extent chclate frm cca beans. Less cmmnly used surces f caffeine include yerba mate and guarana plants, which are smetimes used in the preparatin f teas and energy drinks. Mateine and guaranine are the caffeine s alternative names, derived frm the names f these plants. (EDinfrmatics, 2010) Presence in drinks and fds We can find a lt f surces which shw us the cntent f caffeine n different fds and drinks. We wuld like t present in this paper the mst frequently used prducts with their caffeine cntent. 26 Table 1. - Caffeine cntent f cmmn fds and drinks (AIS, 2009) Fd r Drink Serve Caffeine Cntent (mg) Instant cffee 250 ml cup 60 (12-169) a Brewed cffee 250 ml cup 80 (40-110) a Shrt black cffee/espress 1 standard serve 107 (25-214) b Starbucks Breakfast Blend brewed cffee 600 ml (Venti size) 415 (300-564) c Iced cffee - Cmmercial Brands 500 ml bttle 30-200 Frappuccin 375 ml cup 90 Tea 250 ml cup 27 (9-51) Iced Tea 600 ml bttle 20-40 Ht chclate 250 ml cup 5-10 Chclate -milk 60 g 5-15 Chclate - dark 60 g 10-50

EFFECTS OF CAFFEINE ON ATHLETIC PERFORMANCE AND ON THE HUMAN BODY Fd r Drink Serve Caffeine Cntent (mg) Viking chclate bar 60 g 58 Cca Cla 375 ml can 49 Pepsi Cla 375 ml can 40 Jlt sft drink 375 ml can 75 Red Bull energy drink 250 ml can 80 Red Eye Pwer energy drink 250 ml can 50 V Energy drink 250 ml can 50 Smart Drink - Brain fuel 250 ml can 80 Lift Plus energy drink 250 ml can 36 Lipvitan energy drink 250 ml can 50 Mther energy drink 500 ml can 160 Spike Shtgun energy drink (USA) 500 ml can 350 Fixx Extreme Ultra sht 5 ml sht 400 PwerBar caffeinated sprts gel 40 g sachet 25 PwerBar duble caffeinated sprts gel 40 g sachet 50 PwerBar caffeinated gel blasts 60 g puch (~9) 75 Gu caffeinated sprts gel 32 g sachet 20 Carbshtz caffeinated sprts gel 50 g sachet 80 PB speed sprts gels 35 g sachet 40 PwerBar Perfrmance bar with Acticaf 65 g bar 50 Extreme Sprts beans - caffeine 28 g packet 50 Jlt caffeinated gum (USA) 1 stick 33 N Dz 1 tablet - Australia 100 1 1 tablet - USA 200 Excedrin Extra strength (USA) 1 tablet 65 The caffeine cntent varies widely, depending n the brand, the way that the individual makes their beverage and the size f their cup. Varius manufactures prduce caffeine tablets (Ex: N Dz), claiming that using as pharmaceutical quality imprves mental alertness. These tablets are cmmnly used by students, athletes, wrkers, and are available fr everyne. The effects f caffeine in the bdy Caffeine has a wide range f actins in the human bdy, including hrmnal, metablic, muscular, cardivascular, kidney, and respiratry effects. Als wrks n the central nervus system. It functins as a stimulant by interfering with the binding f adensine t adensine receptrs. Prmtes the increase f dpamine and adrenalin, bth stimulatry chemicals that increase energy and a sense f well being. These parallel effects allw it t functin as an erggenic aid. Simply it allws the users t d mre as nrmal mental physical effrt. (Jensen, C., 2011), (Mberly, T., 2011) 27

BÉLA JÓZSEF BALLA, MELINDA MUREŞAN Is absrbed by the stmach and small intestine within 45 t 60 minutes f investigatin and then distributed thrughut all tissues f the bdy. The time required fr the bdy t eliminate ne-half f the ttal amunts f caffeine varies widely amng individuals, but in a case f a healthy adult, caffeine s half-life is apprximately 4.9 hurs. (Teller, R., 2011) Decreases the bdy s reliance n muscle glycgen, the strage frm f carbhydrate, and increases its use f fat stred within the muscle fr energy prductin. When is cnsumed with carbhydrate during exercises, it increases the bdy s absrptin and use f cnsumed carbhydrates rather relying n use f glycgen. Bth are imprtant fr sustaining endurance and fr increased wrk prductin, as the bdy have finite carbhydrate stres but plenty f fat fr energy utilizatin by cntracting muscles. (Braun, M., 2010) There are a number f physilgical effects: the stmach acid prductin, the bld pressure and the pulse rate are increased, fat stres are brken dwn, and fatty acids are released int the bld stream. These effects can last frm a few hurs t as lng as 12. (Jenkins, M. A., 2002) Caffeine increases the bld flw in the kidney and at the same time inhibits the re-absrptin f sdium and water. Occurring t the kidneys knwn as the diuretic effect, which prvkes the need t urinate. Sme specialist are saying that this diuretic effect have a negligible imprtance. Cmbined with ther aspects such as dehydratin and abdminal cramping, nt nly dehydrate the bdy, they can cause bwel mvements and gastric distress which wuld bviusly be detrimental t the athlete. (Clark, N., 2006), (Hartley, J., 2000) The caffeine may help reduce the muscle pain, which can impinge n perfrmance during the exercise, says Glittni, based n their experiment. A caffeine ingestin f 5mg/kg bdy weight has been fund t reduce the muscle pain in a grup f subjects carrying ut 30 minutes f high intensity cycling, cmpared t anther grup wh had nt cnsumed. (Glittni, R.C. et al., 2009) Hw Caffeine Impacts Athletic Perfrmance? There are a lt f studies n the use f caffeine fr bth endurance exercise and shrt term, higher intensity exercise. The vast majrity f the studies cnclude that caffeine des indeed enhance perfrmance and makes the effrt seem easier, by abut 6%. Mre benefits nticed during endurance exercise than with shrter exercise (8 t 20 minutes) and a negligible amunt fr sprinters. Mre benefits are als nticed in athletes wh rarely drink cffee. (Clark, N., 2006) Caffeine and perfrmance in endurance (aerbic) exercises The researches have shwn us that caffeine imprves perfrmance in individuals taking part in aerbic exercises. 28

EFFECTS OF CAFFEINE ON ATHLETIC PERFORMANCE AND ON THE HUMAN BODY In a recent review in which subjects had t run, cycle r rw a set distance saw faster times recrded ver the distance in individuals wh cnsumed caffeine. This effect was seen with a mderate quantities f caffeine befre and/r after during exercises. (The Institute fr Scientific Infrmatin n Cffee) A study explained individual wh perfrmed 2 hurs f cycle exercises after caffeine ingestin. The caffeinated athletes generated 7.3% greater ttal pwer utput. (Caffeine Aids Athlete Recvery, 2008) The Eurpean Fd Safety Authrity (EFSA) recently stated that a cause and effect relatinship has been established fr caffeine intake and increased endurance perfrmance, endurance capacity, and a reductin in perceived exertin. (EFSA, 2011) Endurance in shrt term, intense exercise One study shwed that exercise resulted in rapid exhaustin within 6 minutes and caffeine had n effect. Tw ther studies demnstrated participants exercising fr 15 t 20 minutes had a small increase in endurance (20 t 30 secnds) after cnsuming. Caffeine either has psitive effects r causes n significant imprvement t shrt term, intense exercise (McDaniel, L. et al., 2010) Beck et al. examined the acute effects f caffeine supplementatin n strength, muscular endurance, and anaerbic capacity. Resistance trained males cnsumed caffeine (201 mg) ne hur prir t testing. A lw dse f 2.1-3.0 mg/kg f caffeine was effective fr increasing bench press (2.1%). Significant changes in perfrmance enhancement were nt fund fr lwer bdy strength r muscular endurance. (Beck T. W., et al., 2006) Results f the Beck et al. investigatin are in cntrast t a recent publicatin by Astrin et al. in which twenty-tw resistance trained men were supplemented with 6 mg/kg f caffeine and tested n the bench press and leg press. Their findings revealed n significant increase fr either bench r leg press 1RM. Astrin et al. did reprt a nn-significant increase in repetitins and weight lifted at 60% 1RM fr bth the bench and leg press. (Astrin T. A., Rhmann, R. L. & Firth, K., 2008) High-intensity and team sprt exercise Based n different researches it is apparent that mderate caffeine supplementatin in the range f 4-6 mg/kg can be advantageus t either shrt term r intermittent/prlnged duratin high-intensity perfrmance, but nly in trained athletes. Studies revealed that acute caffeine ingestin can significantly enhance perfrmance f prlnged, intermittent-sprint ability in cmpetitive, team-sprt athletes. (Schneiker K.T. et al., 2006), (Gldstein, E.R. et al., 2010), (Stuart G.R. et al., 2005) 29

BÉLA JÓZSEF BALLA, MELINDA MUREŞAN Tlerance, withdrawal and side effects In a case f a new caffeine cnsumer prbably experience a nticeable buzz r jlt at the first time after intake a mderate dse. But if yu cnsume that same amunt f caffeine every day, after a few days (5-6), the stimulant effects are much less bvius, and mre caffeine is necessary t achieve the same effects. It is because yur bdy develps a tlerance r diminished respnse t caffeine with repeated dses. A cnsistent usage may lead t dependence in the bdy. The withdrawal symptms are present when the used certain daily intake is stpping abruptly. The mst cmmnly reprted withdrawal symptms are: headache, fatigue, sleepiness/drwsiness, difficulty cncentrating, wrk difficulty, irritability, depressin, anxiety, flu-like symptms, impairment in psychmtr, vigilance and cgnitive perfrmance. Dehydratin is a ptential cncern because caffeine is a mild diuretic. (Jhns Hpkins BAYWIEW Medical Center, 2003) Withdrawal als can have a less bvius, but detrimental impact n athletic perfrmance. T avid negative effects n training, the dse shuld gradually reduce ver 3-4 days. The symptms peak in a day r tw, and are usually cmpletely gne within a week. It yu resume caffeine intake; the symptms usually disappear pretty quickly. (Jensen, C. D., 2010), (Mberly, T., 2011), (Clp, A., 2010) 30 Strategies Befre using caffeine t imprve yur ability, imprtant t talk with caregiver r nutritinist, if yu d nt usually drink cffee r ther things with caffeine. The amunt f caffeine cmmnly shwn t imprve perfrmance is between 3 and 6 mg/kg bdy mass. These amunts are equally effective when cmbined with carbhydrate/electrlyte slutin r water. Perfrmance imprvements with caffeine are maximized with amunt up t 6 mg/kg and are nr generally imprved with 9 mg/kg. (Clp, A., 2010) Luise M. Burke f the Australian Institute f Sprt fund that dsages as lw as 1 mg/kg resulted in enhanced perfrmance. (AIS, 2009) Accrding t the American Cllege f Sprts Medicine, cnsuming lw t mderate dses f caffeine befre an athletic event maximizes the benefits and minimizes the side effects. Optimal dsage is 3 t 6 milligrams per kilgram bdy weight. (American Cllege f Sprt Medicine) Cnsuming 10 t 15 mg/kg results in mre prnunced side effects, which culd be detrimental t athletic perfrmance. Timing: Ingest 60-75 minutes befre event. Ingest small amunt during event (if carbnated, shuld be flat). Ingest small amunt late in endurance event (if carbnated, shuld be flat).

EFFECTS OF CAFFEINE ON ATHLETIC PERFORMANCE AND ON THE HUMAN BODY Gd t knw (Hammnd A. L., 2011) The researches fund that nt everyne respnds in the same manner t the substance. The impact t strength events and shrt sprints is unclear. Drinking mre cffee r taking mre caffeine pill des nt translate int better perfrmance. Anhydrus surces f caffeine, such as caffeine pills, were fund mre effective than cffee. Habitual caffeine users will nt see any erggenic effects frm caffeine prir t a race. Caffeine is the mst cmmnly used drug in the wrld. Caffeine and dping It has been shwn that caffeine supplementatin can significantly enhance perfrmance in trained athletes. The Internatinal Olympic Cmmittee mandates an allwable limit f 12 μg f caffeine per ml f urine. The Wrld Anti-Dping Agency des nt deem caffeine t be a banned substance, but has instead included it as part f the mnitring prgram. The agency remved frm their list f banned substances in January 2004. (Wrld Anti-Dping Agency, 2012) Cnclusins Caffeine is a substance that is fund in many rganic cmpunds and is cnsumed in cffee, drinks, tea, tablets, and fds. Caffeine has a wide range f actins in the human bdy, including hrmnal, metablic, muscular, cardivascular, kidney, and respiratry effects. Als wrks n the central nervus system. The studies shwed clear that the caffeine has a psitive effect n maximal endurance exercise and shrt term, higher intensity exercise, als has been shwn t be very effective fr enhancing time trials. The impact t strength events and shrt sprints is unclear. Caffeine its use as an erggenic aid has been prven t increase physical endurance but has many side effects and precautins. Caffeine exerts a greater erggenic effect when cnsumed in an anhydrus state (in capsule, tablet, pwder frm) as cmpared t cffee. Caffeine supplementatin is beneficial fr high-intensity exercise, including team sprts. 31

BÉLA JÓZSEF BALLA, MELINDA MUREŞAN The scientific literature des nt supprt caffeine-induced diuresis during exercises, r any harmful change in fluid balance that wuld negatively affect perfrmance, in case f mderate dses. The amunt f caffeine cmmnly shwn t imprve endurance perfrmance is between 3 and 6 mg per kb f bdy weight. REFERENCES American Cllege f Sprt Medicine. Caffeine and Exercise Perfrmance. Retrieved December 2, 2012 (http://www.acsm.rg/dcs/current-cmments/caffeineand exercise.pdf) Astrin T.A., Rhmann, R.L. & Firth, K. (2008). Effect f caffeine ingestin n nerepetitin maximum muscular strength. Eurpean Jurnal f Applied Physilgy. Australian Institute f Sprt (AIS). (2009). Caffeine. Retrieved Nvember 25, 2012 (http://www.ausprt.gv.au/ais/nutritin/supplements/ld_pages/supplement_ fact_sheets/grup_a_supplements/caffeine). Beck T.W. et al. (2006). The acute effects f a caffeine-cntaining supplement n strength, muscular endurance, and anaerbic capabilities. Jurnal f strength and cnditining research. Braun, M. (2010). Effects f Caffeine n Sprts Perfrmance. Livestrng.cm. Retrieved Nvember 25, 2012 (http://www.livestrng.cm/article/119768-effects-caffeine-sprtsperfrmance/). Caffeine Aids Athlete Recvery (2008). Australasian Science. 1 September 2008. PrQuest Educatin Jurnals. Clark, N. (2006). The facts abut caffeine and athletic perfrmance. Active.cm Retrieved Nvember 28, 2012 (http://www.active.cm/nutritin/articles/the_facts_abut_ caffeine_and_athletic_perfrmance. Clp, A. (2010). Using Caffeine t Bst Athletic Perfrmance. AnthnyClp. Retrieved Nvember 29, 2012 (http://anthnyclp.cm/using-caffeine-t-bst-athleticperfrmance/). EDinfrmatics, (2010). Science f Cking: Caffeine. Retrieved Nvember 25, 2012 (http://www.edinfrmatics.cm/math_science/science_f_cking/caffeine.htm). Eurpean Fd Safety Authrity (2011). Scientific pinin n the substantiatin f health claims related t caffeine and increase in physical perfrmance during shrt term high intensity exercises, increase in endurance perfrmance, increase in endurance capacity and reductin in the rated perceived exertin/effrt during exercises. EFSA Jurnal. 32

EFFECTS OF CAFFEINE ON ATHLETIC PERFORMANCE AND ON THE HUMAN BODY Eschtad, A., Symingtn, K. (1999). A Brief Histry f Drugs the Stne Age t the Stned Age. Park Street Press. Fitbuilder (2010). Kffein. Retrieved Nvember 25, 2012 (http://www.fitbuilder.hu/ cikk/kffein.html). Glittni R.C. et al. (2009) Effect f Caffeine n Quadricep Pain During Acute Cycling Exercise in Lw Versus High Caffeine Cnsumers. Intern. J. Sprt Nutritin Exercises Metablism. 19: pg. 150-161 (http://www.cffeeandhealth.rg/abstract/ glittni-r-c-et-al-effect-f-caffeine-n-quadricep-pain-during-acute-cycling-exercises- in-lw-versus-high-caffeine-cnsumers-intern-j-sprt-nutritin-exercise-metablism- 19-150-161-2009/). Gldstein, E.R., et al. (2010). Internatinal sciety f sprts nutritin psitin stand: caffeine and perfrmance. Jurnal f the Internatinal Sciety f Sprts Nutritin, 7(5). Retrieved Nvember 30, 2012 (http://www.jissn.cm/cntent/7/1/5#b35. Grazian, R. (2008). The Origins f Caffeine. Ezine Articles. Retrieved Nvember 25, 2012 (http://ezinearticles.cm/?the-origins-f-caffeine&id=1508752). Hammnd A.L. (2011). Careful with the Caffeine: The Impact f the Caffeine n Athletic Perfrmance. Sprtsmd. Retrieved December 2, 2012 (http://www.sprtsmd.cm/ SprtsMD_Articles/id/211/n/careful_with_the_caffeine_the_impact_f_caffeine_n_ athletic_perfrmance.aspx). Hartley, J. (2000) Caffeine and Sprts Perfrmance. Vanderbilt.edu Retrieved Nvember 28, 2012 (http://www.vanderbilt.edu/ans/psychlgy/health_psychlgy/caffeine_ sprts.htm). Jenkins, M.A. (2002) Caffeine and the Athlete. SprtsMed Web. Retrieved Nvember 27, 2012 (http://www.rice.edu/~jenky/caryns.crner.html). Jensen, C.D. (2010) Caffeine and Athletic Perfrmance. PwerBar. Retrieved Nvember 29, 2012 (http://www.pwerbar.cm/articles/218/caffeine-and-athletic-perfrmance.aspx). Jensen, C.D. (2011). Using Caffeine fr Imprved Athletic Perfrmance. Irnman.cm. Retrieved Nvember 25, 2012 (http://www.irnman.cm/triathln-news/articles/ 2011/01/using-caffeine-t-imprve-athletic-perfrmance.aspx#axzz2DG7pOFGk). Jhns Hpkins BAYWIEW Medical Center (2003). - Infrmatin abut caffeine dependence. Retrieved December 2, 2012 (http://www.caffeinedependence.rg/caffeine_ dependence.html#withdrawal). McDaniel, L. et al. (2010). The Effects f Caffeine n Perfrmance in Sprts. BrianMAC. Retrieved Nvember 30, 2012 (http://www.brianmac.c.uk/articles/article058.htm). Mberly, T. (2011). Is Caffeine a Perfrmance Enhancer? A Guide t the Benefits and the Draw-backs. Fluid. Retrieved Nvember 25, 2012 (http://livefluid.cm/_blg/ The_Official_Fluid_Blg/pst/Is_Caffeine_a_Perfrmance_Enhancer_A_Guide_t_the_ Benefits_and_the_Drawbacks/). Schneiker K.T. et al. (2006). Effects f caffeine n prlnged intermittent-sprint ability in team-sprt athletes. Medicine and Science in Sprts and Exercise. 38(3):578-85. 33

BÉLA JÓZSEF BALLA, MELINDA MUREŞAN Stuart G.R. et al. (2005). Multiple effect f caffeine n simulated high-intensity teamsprt perfrmance. Medicine and science in sprts and exercise. 37(11). Teller, R. (2011). Hw Caffeine Impact Athletic Perfrmance. 1Vigr. Retrieved Nvember 25, 2012 (http://www.1vigr.cm/article/caffeine-athletic-perfrmance/) The Institute fr Scientific Infrmatin n Cffee (-). Sprts Perfrmance. Health & Cffee. Retrieved Nvember 28, 2012 (http://www.cffeeandhealth.rg/tpics/ sprtsperfrmance-2/caffeine-and-perfrmance-in-endurance-aerbic-exercise/). Wrld Anti-Dping Agency (2012). The 2012 Mnitring Prgram. Retrieved December 2, 2012 (http://www.wada-ama.rg/en/fter-links/search/?quicksearch query= caffeine). 34