Finally! There may be a secret sports supplement that increases alertness, concentration, reaction time and focus while decreasing muscle fatigue for athletes! I know you guys are probably thinking, “Well yeah. They come in the form of HGH, EPO and steroids, duh!” Of course you guys are right, but that same sports supplement comes in the form of something that most of us drink every day. Soda? Nah (Note: The ingredient is found in soda as well, but soda isn’t the answer). Juice. Nope. Milk. No. Try again. Let me save you the time. According to Dr. Carrie Ruxton, award-winning dietarian, health writer and TV nutritionist, the secret sports supplement can be found in a grand cup of Juan Valdez’s Best, Liquid Lightning, Morning Mud, Wakey Juice, Mojo, Java, aka COFFEE!!
Specifically, the key ingredient is caffeine. Caffeine has been studied on numerous occasions for its performance-enhancing (ergogenic) benefits in sports. I’m talking both physically and mentally of course. Caffeine has proven itself to be a legal, safe, and inexpensive boost to athletes. Regardless of that fact, many still question its effectiveness and if it should be legal or not.
Should caffeine pass as a clear cut performance enhancing supplement? The World Anti-Doping Agency (WADA) apparently doesn’t think so. Before it was removed in 2004, caffeine was on WADA’s list of banned substances. According to WADA, “A positive caffeine test was set to a post-exercise urinary caffeine concentration of 12 �g/ml (about 3-4 cups of strong coffee).”
What prompted caffeine’s removal from the banned substance list was the fact that further research suggested that caffeine has ergogenic effects at levels as low as the equivalent of 1-2 cups of coffee. Therefore, it was rather difficult for WADA to distinguish between athletes who were having just a few morning cups of coffee/tea or chocolate bars and athletes who intentionally consumed coffee for performance enhancing purposes. Nonetheless, caffeine is still on the WADA monitor list as a substance to screen for and watch for patterns of use.
Liverpool John Moores University developed a study that interviewed 480 athletes about their caffeine use. According to Liverpool John Moores University, “One third of track and field athletes and 60% of cyclists reported using caffeine specifically to give them a boost in competition. In addition, elite-level athletes interviewed were more likely to rely on caffeine than amateurs.” Given that information, is it fair to question whether or not athletes have found a loophole to exploit that gives them a competitive edge? Dr. Carrie Ruxton completed a literature survey that may give an answer.
Ruxton completed the survey to summarize 41 double-blind, placebo-controlled trials published over the past 15 years. According to Ruxton, the summary of information “established what range of caffeine consumption would maximize benefits and minimize risk for cognitive function, mood, physical performance and hydration.” Studies were split into two categories: one that looked into the cognitive effects, while the other focused on physical performance.
The results? Dr. Ruxton found that there were noticeable improvements in athletes cognitive function (attention, reaction time, mental processing). Ruxton also discovered that there were significant upgrades in physical performances (increased “time to exhaustion” and decreased “perception of fatigue”) in cycling and running tests.
Dr. Ruxton explains the positive effects of caffeine, “Caffeine is believed to impact on mood and performance by inhibiting the binding of both adenosine and benzodiazepine receptor ligands to brain membranes. As these neurotransmitters are known to slow down brain activity, a blockade of their receptors lessens this effect.” In other words, the chemicals in your brain that cause you to feel tired are blocked. When they are blocked, you get a feeling of alertness. In reality, your body still needs sleep, but caffeine delays the feeling of being tired.
In regards to physical benefits, caffeine has proven to stimulate the release of body fat into a person’s bloodstream. Dr. Ruxton concluded that the increased free fatty acids in the blood would allow our muscles to use fat as fuel and spare glycogen (carbohydrates), which allows us to exercise for a longer period of time. In addition, there is a theory that caffeine plays as a stimulant to the central nervous system. This reduces our perception of effort so that we feel that we can continue to perform physical activities at an increased paced for longer periods of time.
For more information on the in-depth role of glycogen, muscle biopsies and blood samples tested, caffeine’s effect on several signaling enzymes, and guidelines for athletes consumption of coffee/caffeine, click here.
Personally, I’m not a big fan of coffee. There is a long list of detrimental effects that coffee has on one’s health. But honestly, as a kid I heard that if I consumed coffee, it would stunt my growth. Since I had “big dreams” of making it to the NBA, drinking coffee was totally out of the question. I wanted to be as tall as possible. Plus, I tasted coffee as a kid and didn’t really like it. In regards to caffeine’s effect on enhancing athlete’s performances, the results of Dr. Ruxton’s study do say that there were improvements in athlete’s cognitive and physical abilities. However, I’ve always believe that it’s all in the mind. Since there’s this notion that coffee gives people an energy boost, maybe those who drink it automatically feel that way because in their mind, they need coffee to be alert and active. So once they drink the coffee, they somehow make themselves perform better overall and for longer periods of time. Without coffee, they may feel that they are in need of their daily dose of caffeine to wake them up or help them perform. I guess I wouldn’t really know since I don’t drink coffee. To those who consume it every single day, let me know what you think!
If caffeine is really an energy boost for athletes, then I wouldn’t be surprised if professional sports leagues placed “caffeine” on the banned substances list just like WADA did. I’m sure there will be a public outcry from all the athletes who “love” their coffee in the morning. Fortunately, there’s an athletic sports drink that provides a caffeine boost. Seems to be legal, but we’ll see how long that’ll last.
Links: http://www.nutrition-communications.co.uk/
http://www.science20.com/sports_are_80_percent_mental/starbucks_secret_sports_supplement-31645
http://www.wada-ama.org/rtecontent/document/2008_List_En.pdf
http://www.wada-ama.org/rtecontent/document/Monitoring_Program_2008_En.pdf
http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2007.00665.x/pdf
http://news.softpedia.com/news/Top-14-Coffee-Effects-on-Your-Health-70537.shtml