Risks, Bans, and Downsides:
Caffeine is no longer on the list of banned substances at the Olympic level. At the NCAA level, its concentration is restricted, but not banned, meaning athletes are advised to stay away from high-dose supplementation and stick to normal intake at most.
There are also potential downsides with caffeine used as training nutrition. Like many nutrients, a specific dose can help athletes, but more is not always better. Still, athletes are often tempted to keep increasing doses.
While it takes a lot to actually become dangerous, overdosing on caffeine is possible. It can cause anxiety, sleeplessness and restlessness. It's difficult to reach toxic levels through foods and drinks, but supplements make this dangerous possibility feasible. According to the FDA, high levels of caffeine can speed the heart, cause seizures, and even result in death.
More: Caffeine Alternatives That Boost Energy
Everyday Consumption
The issue with becoming a caffeine-dependent athlete is that you train your body to require a specific amount of the drug. If you normally drink 16 ounces of coffee (typically about 400 milligrams of caffeine) each morning before you feel 100 percent, you can create a dependency.
You may or may not actually need this amount, but mentally you feel like you do. So, if you can only get in 8 ounces before a training session, you'll start in a deficit as far as cell stimulation and how you feel. This is mostly an effect of your mental status, but it can have a significant effect on your physical output.
Being below your baseline can cause an increased sense of effort (when you feel like you're dragging), headaches and fatigue. For optimal performance and mental status, you need to be able to get to your baseline. For performance advances, you often have to go beyond your baseline. This is a great reason to keep daily caffeine intake to a reasonable amount, and have a plan for meeting your baseline before a race or significant workout.
Personal Experience and Results:
Since I work with hundreds of clients who often take my advice with supplements and sports nutrition, I like to experiment with things myself before recommending something. Last year, I began experimenting with caffeine.
Like many others, I'm a 12-ounce-per-day coffee drinker. I like strong coffee, but I've experienced issues with consuming this amount before early workouts. Coffee simply doesn't settle well in my stomach if I have to drink it quickly in the morning.
This created a dilemma.
Do I drink adequate coffee and have a sour-feeling stomach for the first hour of my workout? Or, should I skip the coffee and risk a slight headache and tired feeling? I decided to try supplementing.
I began taking a 200-milligram pill 30 minutes before my morning workouts. If the workout was a long ride lasting more than two hours, I took another 100 milligram pill every 2 hours. These are not dangerously high levels, but at my weight, it was enough to provide some benefit.
My results? Although I haven't set any overall speed records, I've felt great with the caffeine supplement. I also haven't experienced stomach issues, jitters, anxiety or other negative symptoms. After one year of working with clients and caffeine, I've had no reports of negative effects.
When I first decided to try the pills, I was apprehensive. But, after reading the research, studying the supplements, and trying it for myself, I'm a believer. Caffeine, from various sources, can be a game-changer when it comes training and racing.
More: How Caffeine Benefits Endurance Athletes
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