A new meta-analysis published in the "Journal of the International Society of Sports Nutrition" shows that moderate doses of caffeine can significantly improve cyclists' performance in time trials. The study, conducted by Bin Chen, Li Ding, Qiyang Qin, Tze-Huan Lei, Olivier Girard and Yinhang Cao, investigated the effect of caffeine consumption on cyclists' time trial performance. The meta-analysis included fifteen studies that met the inclusion criteria.
Caffeine works differently for each individual
The study concludes that a moderate dose of caffeine (4-6 mg/kg) is the optimal dose to significantly improve the time trial performance of cyclists, while a low dose (1-3 mg/kg) does not bring any improvement. These findings may help cyclists and coaches to develop more effective strategies for caffeine supplementation. However, it is important to consider individual differences (e.g. gender, dietary habits and genetic types) to maximise the effects.
The extent to which the body is used to consuming coffee also plays a major role. Habitual caffeine consumption can increase an athlete's tolerance to caffeine by increasing the number of adenosine receptors. This may reduce the effect on athletic performance. The authors point out that further research is needed to better understand the effects of dietary habits, gender and genetic type on the metabolic effects of caffeine.
How much coffee is "a lot of coffee"?
As all speciality coffees have different serving sizes, caffeine is usually indicated per 100 ml. For espresso, Nescafe states that it contains around 130 mg of caffeine per 100 ml. An espresso with 40 ml would therefore have 50-70 mg and a Doppio with 50 to 80 ml around 100-140 mg of caffeine. According to the European Food Safety Authority (EFSA), adults can safely consume 400 mg of caffeine per day. Many providers of sports nutrition also offer gels and drink ampoules that provide a mixture of carbohydrates and caffeine. As always, be sure to test your tolerance before a competition!
Kristian Bauer
Editor
