Caffeine and guarana in sports: myth or reality?
The use of caffeine in sports has already led to many discussions: one swears by the benefits deep in the final, the other calls it nonsense. In this blog we take a closer look at the use of caffeine and guarana in sports.
Everyone knows caffeine. For many of us, it is a real “lifesaver” on a Monday morning. Caffeine is found in various products that we consume daily. Think of coffee, tea, soft drinks, chocolate, etc. For athletes, studies have shown numerous benefits on sports performance when used strategically. It stimulates the central nervous system. Which leads to better focus, alertness, faster reaction time and a delayed feeling of fatigue. Since caffeine can be absorbed daily through regular food, caffeine has not been on the doping list since 2004. However, it is not so easy for an athlete to calculate the correct dosage through food. A sports supplement with caffeine offers a solution for this. As an athlete, you know the exact caffeine dose when you use such a sports supplement. Not unimportant, right?
To achieve the desired effects on sports performance, a dosage of 2 to 6 mg of caffeine per kilogram of body weight is required. The exact optimal dosage is different for everyone, partly due to our genes and how we experience the effects. In addition, the optimal dosage for frequent caffeine users is higher than for non-users. The first effects are already observed approximately 15 minutes after ingestion, with an optimal peak between 30 and 60 minutes after ingestion.
Caffeine is available in various products, but not every form is equally suitable for athletes. Think of side ingredients and an increased risk of stomach and intestinal complaints. In the case of athletes, it is recommended to choose sports supplements with caffeine in the form of an ampoule, gel, capsule or chewing gum.
Despite its proven benefits on athletic performance, caffeine supplements have not yet become routine in every sport. Guarana, a caffeine-containing herb from the Amazon, is now increasingly making its entrance as an alternative in the sports world. It has a similar chemical composition to caffeine. This makes it an ideal natural substitute and can be added to various products such as sports nutrition. Just think of our 3Action liquid Guarana ampoules specially developed for athletes to give that extra energy boost during a final or difficult climb.
In summary, caffeine and guarana are not a myth, but reality. It can improve both endurance performance and short maximum efforts. In addition, these sports supplements have a positive effect on ball and team sports. The optimal dose varies per athlete due to various factors (genetics, habituation, sports situation, etc.) whereby the timing of the intake has a major influence on the effects of sports performance.
Michaline Lon, sports dietician
