BlueSkies Fitness Ltd

Telephone Number

Email Address

Caffeine

Caffeine is found in the following EAS products which are available in the on-line shop:

• Quick Kick
• Thermo DynamX

Why caffeine?

Caffeine belongs to a class of durgs which act as stimulants upon the cardiovascular, muscular and central nervous systems. It is commonly found in coffee, tea, some soft drinks, chocolate and in certain medications and pain killers.  After ingestion, blood concentrations of caffeine peak after 15-45minutes.  How caffeine works as a supplement is still open to debate:

• In the 70s caffeine became a popular supplement as it was believed to enhance endurance performance through increasing fat metabolism and sparing muscle glycogen (carbohydrate stores). 
• Another theory is that caffeine stimulates the central nervous system which means the brain cannot sense the fatigue being experienced during exercise. 
• A third, more recent, theory is that caffeine stimulates muscle cells to release more calcium allowing prolonged muscle contraction meaning that the muscle can sustain force production for longer. 

Enhance your resistance training with caffeine

Most previous caffeine research has focused on it's effect on endurance, fatigue and concentration levels but now research is emerging which looks at the effect of caffeine on anaerobic performance (Bidwell et al. (2006) Effect of Caffeine as an Ergogenic Aid on Anaerobic Performance in Highly Trained Athletes.  Med & Sci, in Sports & Ex; 38(5): S174).

18 highly trained athletes acted as subjects in this study which required them to take part in a resistance training programme.  The subjects took part in 2 training sessions separated by 1 week and were instructed not to consume any caffeine in the 48 hours prior to each session.  On the day of the trials, before the sessions began, subjects took either a placebo or a caffeine supplement (5mg/kg body weight). 

Results showed that total weight lifted in the chest press increased by 18% and power output was significantly higher (5%) in those subjects who had consumed the caffeine supplement.  So, if you want to boost your resistance training, caffeine supplementation prior to your workout may provide you with a helping hand. 

NB - do not consume caffeine too late in the day, allow at least 4 hours between doses, consult your GP if you are caffeine sensitive and ensure that you drink plenty of fluid during your workout. 

EAS Quick Kick and ThermoDynamX both contain 200mg caffeine per serving. 

Caffeinated sports drinks

A recent study investigated the effects of a caffeinated sports drink during prolonged cycling in a warm environment (Warren et al. (2007) Caffeinated Sports Drinks: Ergogenic Effects and Possible Mechanisms. International Journal of Sport Nutrition and Exercise Metabolism, 17(1), Feb 2007.).  Using 16 highly trained cyclists as subjects, the researchers compared performance in a 135 minute trial using 2 different sports drink formulas. 

The subjects each completed three trials, one whilst consuming a placebo, one whilst consuming a carbohydrate-electrolyte drink and one whilst consuming a carbohydrate-electrolyte drink with added caffeine.  Each trial required the cyclists to perform 120 minutes alternating between 60% and 75% VO2 max every 15 minutes followed by a 15 minute performance ride.  Maximal Voluntary Contraction (MVC) and electrically evoked contraction of the knee extensors were measure pre and post trial.   

Work completed was 15-23% greater during the trial in which the cyclists consumed the carbohydrate-electrolyte drink with added caffeine than in the the other 2 trials.  In addition to this, rating of perceived exertion (RPE) was lower throughout and MVC strength loss was 66% less after the caffeine trial as compared to the other trials.  The researchers concluded that the reduced loss in strength could be explained by lessened intrinsic muscle fatigue in the caffeine trial. 

Negative response to caffeine during repeated high-intensity exercise

Caffeine does not always produce positive performance effects during laboratory trials and this was the case during this study into repeated anaerobic exercise (Crowe et al, (2006) Physiological and Cognitive Responses to Caffeine During Repeated High Intensity Exercise.  International Journal of Sport Nutrition and Exercise Metabolism, 16(5), 528-544.).

17 subjects took part in this trial which required them to undergo cognitive assessment and blood testing before and after consuming 6mg/kg caffeine, a placebo or nothing as well as a physiological assessment 90 minutes after the intervention.  The cognitive testing consisted of reaction time and number recall, blood was tested for glucose, caffeine, potassium, catecholamines and lactate levels and they completed two 60second maximal cycling sprints. 

Blood caffeine levels rose significantly in the caffeine group as would be expected, however this was the only positive result.  There were no significant positive differences in cognitive ability or blood parameters following consumption of caffeine but negative effects were discovered - caffeine consumption caused higher blood lactate and slower time to peak power in the second 60second sprint.  On all other measured parameters (peak power, work output, RPE and heart rate), caffeine had no influence.  Researchers concluded that caffeine has no ergogenic effect on repeated, maximal cycling efforts and could possibly be detrimental to anaerobic performance. 

Caffeine is found in the following EAS products which are available in the on-line shop:

• Quick Kick
• Thermo DynamX