24/03/2025
Caffeine and sports performance: benefits and side effects
Caffeine is one of the most used stimulants in the world of sport. Its ability to improve alertness, resistance and physical performance makes it a popular supplement between athletes from various disciplines. In this article, we explore its benefits, mechanisms of action and possible side effects.
1. How does caffeine act in the body?
Caffeine is an alkaloid that acts by blocking adenosine receptors in the brain, which delays the feeling of fatigue and increases the release of neurotransmitters such as dopamine and norepinephrine. This translates into greater energy, concentration and resistance during exercise.
2. Benefits of caffeine in sport
Numerous studies have shown that caffeine can improve sports performance in several ways:
Greater resistance: Increases oxidation of fats, which helps preserve muscle glycogen and prolongs time to fatigue.
Increase in force and power: It improves muscle contraction and activation of the central nervous system.
Approach and concentration improvement: Reduces the perception of effort and improves decision -making in strategic sports.
Fat burning: It can increase metabolism and mobilization of fatty acids for use as energy.
3. How much caffeine is it recommended?
The optimal dose of caffeine varies according to the individual and personal tolerance, but the general recommendations are:
Effective dose: Between3-6 mg per kg of body weightapproximately 30-60 minutes before exercise.
Maximum recommended dose: Do not overcome400 mg dailyTo avoid adverse effects.
4. Side effects and precautions
Although caffeine has multiple benefits, its excessive consumption can cause:
Insomnia and sleep alterations.
Increase in heart rate and blood pressure.
Anxiety or nervousness in sensitive people.
Gastrointestinal problems in some people.
It is advisable to start with low doses and evaluate personal tolerance before increasing consumption.
5. Sources of caffeine
Caffeine is found in various sources, both natural and supplements:
Coffee and tea.
Energy drinks and tail soft drinks.
Capsules or powders supplements.
Sports pre-sports.
Conclusion
Caffeine can be an effective tool to improve sports performance if used correctly. However, it is essential to control your consumption and evaluate the individual response to avoid adverse effects. As with any supplement, consulting a professional is key to safe and effective use.