Caffeine and Sports Performance: The Conflict between Caffeine Intake to Enhance Performance and Avoiding Caffeine to Ensure Sleep Quality
Abstract
The ergogenic effects of caffeine have been reported in scientific literature over a wide spectrum of sporting activities. The current recommendation for caffeine supplementation is ingesting ~ 3-6 mg/kg about 1 h before the onset of exercise. However, some studies reporting caffeine-induced ergogenic effects during exercise have also reported increased activation and reduced sleep quality in the hours after caffeine ingestion. While most of the research on caffeine supplementation for sporting activities recommends the consumption of this stimulant to enhance performance, research focusing on athletes' sleep quality advises against this decision, especially before competition in the evening or later. Considering that some athletes often compete in the evening or later, the general recommendation of caffeine supplementation may be modified for these athletes as acute caffeine intake in these conditions may produce undesirable side effects such as insomnia and, potentially, reduced performance in subsequent days. In this review, we examine literature on this topic to help athletes and sports practitioners solve the dilemma between the convenience of using caffeine to enhance sports performance or avoiding caffeine to ensure sleep quality. This review identifies potential solutions for this decision, keeping the focus on athletes' well-being. Overall, the performance response to caffeine and the effect of this substance on sleep quality can vary interindividually and depend on…
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