Harder, Better, Faster, Stronger

Would you like to perform better and have more efficient energy production and utilisation? Good nutrition, hydration and solid training are essential. However many athletes also use ergogenic aids to help improve their performance. Ergogenic aids are nutrients and supplements that can improve athletic performance and may increase the speed of recovery from training and competition. Knowing what ergogenic aids can be used safely, might help you reach even higher goals. Caffeine is considered by most sports scientists to be an effective ergogenic aid. In recent years, caffeine has been removed from the World Anti-Doping Agency (WADA) Prohibited List, allowing athletes who compete in sports that are compliant with the WADA code to consume moderate amounts of caffeine, within their usual diets or for specific purposes of performance, without fear of sanctions.

Get Cracking with Caffeine

Caffeine is often used as an ergogenic aid by athletes in a wide variety of sports and has been shown to improve performance and endurance during prolonged, exhaustive exercise. To a lesser degree it also enhances short-term, high intensity athletic performance. Reducing your daily caffeine intake, or eliminating it from your diet in the few days leading up to race day, may increase its benefits. Some studies show that athletes who use caffeine regularly do not get the same positive benefits as those who generally go without, taking it only before selected exercise sessions.

How Does Caffeine Affect the Athlete’s Body?

It is not fully understood, despite numerous studies over recent years, exactly how caffeine works. What has been revealed is that caffeine has the potential to enhance alertness, improve concentration, reduce fatigue and boost muscular power. For some endurance athletes, caffeine may allow more fat to enter the blood stream to be used for fuel, thereby sparing carbohydrate stores for use later in the race or training session. Sports psychologists and athletes alike know the mind plays a huge part in pushing through barriers during endurance exercise. It is no wonder that caffeine has shown improvements in performance!

Some Science to Exercise Your Brain

The benefits of caffeine have been seen especially when small-moderate levels of caffeine (1-3 mg/kg body weight or 70-200 mg caffeine), were taken before and/or throughout exercise, or towards the end of exercise. What's more, these studies show that performance benefits do not increase with increases in the caffeine dose above 3 mg/kg. The use of larger doses of caffeine increases the risk of side-effects. Moderation, like all things in life, is the key.

Myths Uncovered

Caffeine has been given a hard time in the past. One common misconception is that caffeine causes athletes to become dehydrated due to its diuretic effect. Research suggests that small to moderate doses of caffeine have minimal effects on urine losses or the person’s overall hydration levels. In other words, caffeine has been shown to have no negative consequences on electrolyte balance for athletes.

Fuel for Optimal Performance

Glycogen is the stored form of carbohydrates and is one of the most important stored forms of energy for the body. It is mainly stored in the muscles and liver and during exercise, it forms an energy reserve that can be quickly mobilised to meet your need for glucose. Basically glycogen is converted to glucose when energy is required. Only 30 to 40 minutes of exercise is enough to cause your body’s glycogen stores to start to deplete and glycogen ‘debt’ can affect your performance. Glycogen ‘debt’ may lead to increased muscle catabolism as the body is forced to source energy via the breakdown of muscle. Muscle soreness, fatigue and delayed recovery may result, greatly affecting training and future results. Therefore, replenishing the glycogen stockpile before, during and after exercise is fundamental to keeping your body performing at its best and allowing you to improve every time you train or compete.

It’s Gel O’clock

Endura Energy Gels contain 8.5 mg of caffeine in every 35 g gel sachet and 32 mg of caffeine per 100 mL. Each 35 g Endura Energy Gel contains 26 g of carbohydrates to replenish your glycogen stores and give you the fuel to keep going. For best results take one Endura Energy Gel 15 minutes prior to exercise and then another, every 30 minutes during exercise with fluid to prevent glycogen depletion and energy loss. To ensure you replenish all your glycogen stores, take one gel after exercise too. Depending on the duration of your event or training, you can consume up to 30 gels per day during intense endurance exercise. Make sure you also consume ample water and an adequate amount of Endura Rehydration Formula to avoid dehydration.

* References available on request