Caffeine and Sports Performance: The Conflict between Caffeine Intake to Enhance Performance and Avoiding Caffeine to...

Area of Science:

• Sports Science
• Nutritional Science
• Sleep Research

Background:

• Caffeine is widely recognized for its ergogenic effects across various sports.
• Current recommendations suggest 3-6 mg/kg of caffeine one hour before exercise.
• However, caffeine intake can negatively impact sleep quality and increase arousal post-exercise.

Purpose of the Study:

• To review the literature on caffeine's impact on athletic performance and sleep quality.
• To address the dilemma faced by athletes and practitioners regarding caffeine use before evening events.
• To propose solutions prioritizing athlete well-being and individual responses.

Main Methods:

• Literature review examining studies on caffeine supplementation, exercise performance, and sleep quality.
• Analysis of factors influencing caffeine's effects, including dose, timing, and individual variability.
• Consideration of athlete well-being and practical application for sports practitioners.

Main Results:

• Caffeine's ergogenic benefits are well-documented but can be accompanied by sleep disturbances.
• Evening caffeine intake poses a risk of insomnia and potential subsequent performance decrements.
• Individual responses to caffeine vary significantly based on genetics and exercise conditions.

Conclusions:

• Athletes and practitioners must individually assess the risks and benefits of caffeine, particularly for evening competitions.
• Personalized nutritional strategies, including dose and timing adjustments, can mitigate negative effects.
• Simulated competition assessments can help optimize caffeine use for performance while preserving sleep quality.