I drink coffee and probably more than I should. Does this habit help me with my running? Probably not. And that is because if you are a habitual caffeine drinker you can expect a lower impact from taking on caffeine before a race. To get the biggest performance gain from pre and during race caffeine loading you ideally have to eliminate pre race caffeine from your diet. Results are unique to an individual so it is best to test this in your training runs prior to race day.
In the right circumstances caffeine is known to have a significant impact on the performance of long-distance runners. Here are some key effects:
- Enhanced Endurance: Caffeine can improve endurance by increasing the time to exhaustion during long-distance events. It helps runners maintain a higher intensity for a longer period.
- Fatigue Reduction: It reduces the perception of effort and fatigue, allowing runners to push through physical barriers and maintain pace.
- Increased Alertness: Caffeine enhances mental alertness and focus, which is crucial for pacing and maintaining optimal running form over long distances.
- Improved Muscle Contraction: It can enhance neuromuscular coordination, resulting in more efficient muscle contractions and improved overall running economy.
- Fat Metabolism: Caffeine promotes the mobilisation of fatty acids, sparing glycogen stores and providing an additional energy source, which is beneficial during prolonged exercise.
The optimal dose is typically around 3-6 mg/kg of body weight, taken 30-60 minutes before exercise. However, individual responses can vary, and it is important for athletes to test their tolerance in training to avoid any potential gastrointestinal issues or jitteriness during competition.
The performance improvement from caffeine consumption for long-distance runners varies, but research generally shows improvements in the range of 2-4%. Here are some specific findings:
1. Endurance and Time Trials: Studies indicate that caffeine can enhance endurance performance by about 2-4%. For example, a study found that runners who ingested caffeine could complete time trials faster by about 2-3% compared to a placebo .
2. Perceived Effort: Caffeine reduces the perception of effort by around 5-10%, which translates into maintaining a higher intensity for a longer duration, indirectly improving performance .
3. VO2 Max and Running Economy: While direct improvements in VO2 max (the maximum rate of oxygen consumption) might be modest, caffeine can improve running economy (the amount of oxygen used at a given pace), contributing to overall performance gains .
Individual responses to caffeine can vary based on factors such as genetic differences, habitual caffeine use, and personal sensitivity, so the exact percentage improvement can differ among runners. Testing caffeine use during training is essential to gauge its effects and optimise dosage for race day.
References:
1. Burke, L. M. (2008). Caffeine and sports performance. Applied Physiology, Nutrition, and Metabolism, 33(6), 1319-1334.
2. Ganio, M. S., Klau, J. F., Casa, D. J., Armstrong, L. E., & Maresh, C. M. (2009). Effect of caffeine on sport-specific endurance performance: a systematic review. Journal of Strength and Conditioning Research, 23(1), 315-324.
3. Spriet, L. L. (2014). Exercise and sport performance with low doses of caffeine. Sports Medicine, 44(2), 175-184.