You find it in your daily cup of coffee, many athletes use it during training, and some find it difficult to function in the morning without it. We are, of course, talking about caffeine.
But what exactly is caffeine? And more importantly: what does caffeine do to your body during exercise? It's time for a scientific look at this well-known substance.
What is caffeine? A brief scientific explanation
Caffeine belongs to the alkaloids. This is a large group of natural substances produced by plants that can have a physiological effect.
Caffeine occurs naturally in, among other things, coffee beans, tea leaves, guarana, and cocoa beans. Nowadays, caffeine can also be produced synthetically. In its pure form, it is a white powder with a very bitter taste.
Caffeine stimulates the central nervous system. As a result, it can, among other things, increase alertness and reduce drowsiness.
How long does caffeine stay in your body?
The average half-life of caffeine is approximately 5 hours, although there are significant individual differences. Practically, this means that some of the caffeine from your morning coffee can still be present in your body many hours later. This is also why caffeine later in the day can affect your sleep.
What does caffeine do during exercise?
Caffeine is one of the most researched substances in sports nutrition. It can help to increase alertness and concentration and reduce perceived fatigue during exertion.
This makes caffeine interesting for runners, cyclists, triathletes, and other endurance and strength athletes, for example. More caffeine is certainly not always better.
How much caffeine does an athlete need?
There have been numerous studies on the ideal amount of caffeine for athletes. Doses of approximately 3 to even 9 mg of caffeine per kilogram of body weight were investigated.
But figures don't tell the whole story.
What good is a theoretically ideal dose if it makes you nervous, keeps you from sleeping, or simply doesn't feel right? The reaction to caffeine varies greatly from person to person.
That's why at Sanas, we are not proponents of unnecessarily high doses. Test caffeine during training and discover what amount works for you.
Caffeine shot: Guaranol
Within the Sanas range, you'll find Guaranol, a caffeine shot based on guarana extract. Guarana (Paullinia cupana) is a South American plant whose seeds naturally contain caffeine. One ampoule of Guaranol contains 80 mg of caffeine, making it easy to incorporate into your nutrition strategy before or during intense exertion. Don't forget to include your coffee, tea, cola, energy drinks, and other caffeine-containing products in your total daily intake.
Caffeine and exercise: know yourself above all else
Caffeine can be an interesting tool within your sports nutrition strategy. The art is not in consuming as much caffeine as possible, but in the right amount at the right time.
Therefore, test how your body reacts during training and adjust your dose to your personal tolerance.
👉 Could you use an extra boost for your next challenge? Discover more about Sanas and our products: https://sanas.be/collections/liquids
FAQ
Is coffee the same as a caffeine shot before exercise?
Both can provide caffeine, but the amount in coffee varies. With a caffeine shot, the amount of caffeine per serving is fixed, making it easier to plan your intake.
