PRIMARY MECHANISM OF ACTION
The main mechanism behind caffeine's ergogenicity (performance enhancing properties) lies in its tendency to bind to adenosine receptors.
The adenosine receptors job involves promoting and regulating sleep but when caffeine blocks these receptors, it opposes the reaction and promotes arousal (known as competitive antagonism)
PERIPHERAL MECHANISM OF ACTION
Outside the CNS caffeine increases the catecholamine response to exercise (adrenaline and noradrenaline) Catecholamines create a whole host of various reactions throughout the body including:
Bronchodilation (Opens up airways, more oxygen transported to the body)
Tissue specific vasodilation and constriction (during activity the body will override constriction)
Carbohydrate and fat mobilization (FFA’s)
Increased glucose availability.
Caffeine also stimulates intracellular calcium release. This peripheral mechanism involves transporting calcium within the muscle. Calcium release is an essential component in muscle contraction and force production. When we perform an exercise for multiple contraction this process diminishes and as a result we fatigue, caffeine therefore has the ability to enhance strength performance through an improved ability to dig into the sarcoplasmic reticulum and release more calcium.
DOSE
For wakefulness and alertness a dose of <3mg/kg bw Is generally well tolerated. For those looking to enhance sports performance 3-6mg/kg bw has been found to work well. However, if we are to compare this to a 100kg athlete that is 600mg of caffeine (6 cups of coffee) all at once!
Depending on several factors that sort of dosage may have a more positive or negative affect. Factors such as tolerance, genetic propensity, type, meals eaten prior to dosage, etc will all play some part. It is therefore it is important to ebb towards a more conservative dose to start and work up to find what works best for you.
SYNERGISTIC INGREDIENTS
L-tyrosine is a great synergist to add to caffeine as it may enhance dopamine release. Dopamine helps facilitate the cognitive effects of caffeine. L-tyrosine is the building blocks from which catecholamines are made (think epinephrine, norepinephrine and dopamine) these help with memory, arousal, alertness, wellbeing, etc. 1-2g in combination with caffeine lends itself to the positive effects.
As with all drugs there is often a negative associated with them. Caffeine can make people feel anxious, jittery, cause headaches and affect sleep, this is where L-theanine may help. L-theanine is found primarily in green tea. Positive effects include relaxation, attention and sleep quality. Therefore either getting your source of caffeine via green tea or dosing 100-200mg of theanine may help receive all the benefits of caffeine without the unwanted side effects often experienced by caffeine users.
WHO SHOULD AVOID CAFFEINE?
Whilst research suggests many benefits to caffeine some people may want to consider their caffeine intake. High caffeine intake should be avoided by pregnant women, those with hypertension, elderly individuals with osteoporosis as well as anyone taking other medication that may interact negatively with caffeine.
Furthermore, those with sleep issues may want to consider the “trade off” when it comes to the benefits of caffeine comparatively with sleep. I would argue good quality sleep beats any supplement and therefore since caffeine has a fairly long half-life, it’s a good idea to limit caffeine consumption later on in the afternoon (6hrs+ prior to sleep is recommended)
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Mankel Over Matter - Getting Stronger Together.
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