The Daily Dose:
Caffeine's Hidden Edge in School and Sports
Alyssa Hall & Cameron Maung-Maung
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"There’s something about that buzz and kick from a hot cup of coffee or a sharp, carbonated energy drink that zaps us into action..."
For student athletes, understanding how caffeine affects both the mind and body can help them maximize performance, both on the field and in the classroom.
Most morning routines – no matter how structured – revolve around a few key staples, with caffeine often topping the list. Odds are, you, alongside 80% of all adult Americans, consume caffeine at some point every day. Whether in the form of coffee or the increasingly accessible variety of energy drink products filling store shelves, caffeine has become a cornerstone of American routine.
For the most part, caffeine as a stimulant drug is relied on to power us through late nights, early mornings, gruelling workouts or simply the slug of everyday life. As well as increasing energy levels, caffeine has a multitude of performance enhancing effects, bolstering both academic and physical capabilities.
Various sources of caffeine and their content values.
Photo sourced from Google Images
Studies have shown that academic performance is most improved when caffeine is consumed in the morning. We can probably assume that, since the morning is the least optimal time of day for students as far as natural academic operations go, there is sizeable room for improvement during the earlier hours of the day. When caffeine is consumed in the morning, explicit memory (recollection of facts) tends to be improved. There’s something about that buzz and kick from a hot cup of coffee or a sharp, carbonated energy drink that zaps us into action, supplying the perseverance we otherwise lack.
In a study that continues to weather the tests of time, Johnson, Spinweber and Gomez considered how caffeine works its magic by “reducing sleepiness, increasing alertness and reducing performance impairment”. Other effects include:
Increased response time
Increased working memory
Reduction of drowsiness
Increased attention span
We might be tempted to skip right past that notion of ‘performance impairment’. For those of us who aren’t professional athletes or Fortune 500 CEOs, “reducing performance impairment” probably isn’t our biggest concern as we sip our Americanos first thing in the morning. But should it be?
Grace Giles and her colleagues put forth a plethora of performance enhancing aspects that caffeine can have. Improving physical performance is a necessity for student athletes in order to excel in their sport. Beyond the neurological and cardiovascular benefits (and detriments), caffeine’s role as a performance enhancer is too great to ignore. In game type sports, caffeine can increase reaction time.
Several studies have shown that caffeine blocks the neurotransmitters for adenosine causing an increase in norepinephrine and dopamine, which allows increased alertness and cognitive functioning. Caffeine has also been proven to provide prolonged endurance in athletes who run. This also is due to the adenosine receptors being blocked. Adenosine promotes sleep and increases fatigue, so when the neurotransmitter is blocked, fatigue decreases and physical exertion comes with more ease.
Mechanism of Caffeine on a neuromuscular level. Image sourced from Frontiers in Sports and Active Living.
Like previously mentioned, caffeine can produce positive effects, but it has to be consumed in the right time and in the right amount. Consuming too much caffeine can actually reverse its effects and bring other unwanted symptoms. This phenomenon is known as the ceiling effect. When caffeine is ingested in moderate amounts it results in optimal effects allowing the individual to hit their “ceiling” performance levels.
However, when it is consumed in excess it can deliver negative effects and the individual can hit their “floor”. Pushing above 8-10mg of caffeine per kilogram of bodyweight can bring on negative side effects that include anxiety, restlessness, chest pain, insomnia and high heart rate, among others. That being said, the most optimal time to consume caffeine is dependent on several factors including genetics, body composition, and the type of performance that you want to enhance. More importantly, dosing caffeine will be crucial when assessing performance enhancing effects.
Caffeine undoubtedly has the potential to boost both academic and physical performance, but to harness its full benefits, timing and moderation are key. For students and student athletes, caffeine can offer a competitive edge—enhancing focus, memory, and alertness during study sessions and exams or improving endurance and reaction time during sports.
However, it’s crucial to find the right balance, as excessive caffeine consumption can lead to negative side effects, ultimately hindering performance. Studies suggest optimal caffeine levels for performance fall into the range of 3-6mg/kg of body weight, however it is essential to understand your own body’s response. These considerations can help to optimize the effects of caffeine intake, in order to elevate both your mental and physical capabilities. Remember, moderation is the key to unlocking caffeine's full potential without crossing into its detrimental effects.
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