Caffeine and cycling have maintained a close relationship for decades. Its stimulating effects have been used by cyclists of all disciplines, from those who ride mountain bikes on demanding routes to road cycling enthusiasts who seek to improve their performance during long days on the asphalt.
For years, caffeine was even on the list of substances banned by WADA (World Anti-Doping Agency), but in 2004 it was removed from the restrictions, allowing cyclists to incorporate it into their nutritional strategy without limitations.
If you have ever wondered how caffeine influences sports performance, it is important to know its benefits and its real impact on endurance, fatigue, and recovery capacity. In this article, we analyze how this stimulant can help you improve your performance both on mountain bike routes full of elevation changes and in intense road cycling sessions.
Caffeine and its effect on the athlete
Different studies have found evidence that caffeine has a direct impact on improving athletes' performance. In the comprehensive study Performance of muscle strength and fatigue tolerance in young trained women supplemented with caffeine, it is noted that caffeine improves the endurance of individuals who ingest it. Specifically, it is specified that muscle contraction is improved and that it acts on the nervous system by reducing the perception of fatigue and providing more endurance. This affects the ability to concentrate.
The European Food Safety Authority estimates that an adult can consume 400 mg of caffeine per day without it posing any risk
It is also acknowledged by the scientific community that it increases brain activity. Theobromine, present in caffeine, is a vasodilator that increases the nutrients that reach both the muscles and the brain, but at the same time raises the amount of oxygen flow present in the respiratory system. In the specialized publication Nutrition & Metabolism a study was published explaining that consuming caffeine speeds up fat burning if the exercise lasts at least 30 minutes. The reason is that it inhibits the release of insulin.
How long does it take to act and how long do its effects last?
Caffeine is currently considered by many sports nutritionists as an ergogenic aid. Its absorption usually occurs around 45 minutes after taking it and its effect lasts about 5 hours, although this figure varies greatly depending on several factors, such as age or weight. The duration of its effects can be much longer in the case of pregnant women, taking contraceptives, antidepressant intake, or suffering from some liver disease.
How much caffeine can I have per day?
For guidance, you can follow the recommendations of the EFSA, the European Food Safety Authority. It is an entity belonging to the European Union that recommends not exceeding 3 milligrams per kilogram of body weight to avoid possible side effects. This organization also makes it clear that some symptoms, such as insomnia, can occur with an intake of just 1.4 mg per kilo, especially if it is consumed within the 4 hours before nighttime rest. As a general rule, the EFSA estimates that an adult can take 400 mg of caffeine per day without any risk. For pregnant women and women who are breastfeeding, the amount that should not be exceeded is 200 mg per day.
When is it inadvisable to take caffeine
There are quite a few people who talk about gastrointestinal discomfort when they drink beverages like coffee, tea, cola drinks, or energy drinks with caffeine. Intolerance to them can greatly complicate sports practice, so if this is your case, it is better to take very small doses or even give up this substance. It also should not be among your preferred intakes if you suffer from hypertension problems, since it could worsen them due to increased heart rate. In any case, it is always advisable to try small doses and, at first, without getting on the bike, to check if caffeine suits you. There will be time to take it before training or a competition if you find it useful. On the other hand, one of the beliefs that accompanies caffeine is that it can cause dehydration. Recent studies, such as one conducted by the University of Birmingham in the United Kingdom, show that this substance can have a diuretic effect in some individuals, but this is inhibited when consumption becomes regular.