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How to integrate creatine to benefit performance

The best form (most studied and most cost-effective) is creatine monohydrate. Other for-
formulations are more expensive and have not proven to be better. The dosage is
the typical one used also for muscle mass improvement (creatine
in addition to directly promoting performance in certain sports, increasing strength
and it also indirectly improves muscle strength, leading to an increase
of muscle mass in synergy with weight training.
So, two choices are possible: a daily supplement of 5 g of creatine at
every day, or a load of creatine (for example, 20 g per day for the
first week) followed by a "maintenance" supplement (5 g of creatine at
day). About 20-30% of subjects seem to be non-responders to creatine.
In these cases, it might be more important to try to take creatine with a
more attentive timing (post-workout and with carbohydrates or proteins), and increase the dose from
5 to 10 g per day.

Caffeine

Besides its social and recreational role, this substance is widely used
mattered as a supplement in sports practice. Research in these terms is really
vast, with the first study published over 100 years ago. In literature, it is now re-
clearly conveyed a significant ergogenic effect on strength and power performance
just as in those of a purely aerobic nature. Over time, these effects have
gained enormous popularity among athletes and ordinary enthusiasts.

How does caffeine work

Caffeine is believed to enhance performance in a variety of sports and types of exercise.

you can harm through three possible main mechanisms:

1.Adenosine block.Caffeine has a chemical structure similar to a

a molecule called adenosine. This molecule is produced naturally
in the body and is responsible for sensations of tiredness, fatigue and lost
no sensation of pain when it binds to its receptors in the brain. In a few
words: more adenosine means more fatigue. Due to the similarities
structural relations between caffeine and adenosine, caffeine can prevent adenosine from
bind to these receptors, reducing sensations of both fatigue and
pain. This mechanism is the basis of the popular belief that says that
Coffee helps to alleviate headaches. In reality, there is too much in a cup of coffee.
little caffeine to have a significant effect of this type, however in the "myth"
There is truth in it!

2.Increased release of muscle calcium.Caffeine can influence

release of football; there is much evidence on this. However, probably
does not significantly contribute to performance improvement
in most sporting events.

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3. Effects on catecholamines.According to the first theory on how caffeine mi-

it improved physical performance, caffeine stimulated fat metabolism
and saved muscle glycogen (which we know is essential for
Exercise). Now we know that it is unlikely that this is the explanation
mainly. In fact, although caffeine may have small effects on the meta-
the metabolism of fats (at least in some situations), this is not the reason for
its effects on performance. Therefore, overall, not all studies have
no increases in fat oxidation with caffeine supplementation,
and even when these have been observed, no significant was found
glycogen savings.

1 2 3
Surrender
adenosine caffeine Caffeine Caffeine
Release
Receptors of soccer
Triglycerides
adenosine Adrenaline
Fatty acids
Adipocytes Increase
Fatigue Fat oxidation strength
Muscle
Glycogen sparing
Brain

When adenosine binds to Caffeine stimulates lipolysis, Caffeine stimulates the release
its receptors, fatigue is felt. directly and through an increase of football that is important
Caffeine prevents this of adrenaline. This could for the contraction
play and delay fatigue. to lead to glycogen savings muscular.
muscular.
More important

Figure 2.2 Mechanisms that explain the effectiveness of caffeine. The first mechanism...
this, regarding its effect at the neural level, is the most important.

Effectiveness of caffeine

As for the effects of caffeine, those on

improvement of aerobic and anaerobic endurance, of muscular endurance
and the performance of sprint and stop-and-go, with a widespread use of this integrated
in disciplines such as volleyball, rugby, football, basketball, and swimming. Data published to date
show that 75-90% of athletes in these disciplines consume caffeine before or
during the competition. The potential improvement of athletic performance attracts
Towards the use of caffeine also involves improving functions
cognitive, species in situations of lack of sleep, in addition to reducing the feeling of
pain and the perception of fatigue.
The International Olympic Committee (IOC) has recognized caffeine as one of
few dietary supplements with solid evidence supporting their ability to mi-
improve athletic performance directly. Although the literature, which initially
studied the benefits of caffeine in performance enhancement, focused on
largely based on the results of endurance exercises, in the last fifteen years are
More research on caffeine related to strength and muscle power.

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Caffeine

Muscular Cardiovascular
Hormones Endurance, HR, BP Renal
Catecholamine, speed, strength Flow
beta-endorphin sanguine
cortisol Na/Cl excretion

Metabolic
Pulmonary
VO2, Lipolysis,
Ventilation
Glycogen sparing

Sports performance

CNS +/-Dose, tolerance,

Cognitive, mood, habit, interruption
pain, effort

Figure 2.3 Action of caffeine on various bodily systems and main mechanisms
with which it can improve sports performance. HR: Heart rate; BP: pres-
blood pressure; CNS: Sympathetic Nervous System.

In fact, a meta-analysis published in 2018 indicated that caffeine exerts a

small but statistically significant positive effect on maximum strength and power.
Finally, the numerous physiological adaptations that occur following the restriction
energy in athletes with a low body fat percentage can induce lethargy,
hunger and reduction of energy expenditure; caffeine can represent a help in
degree of alleviating these sensations.

Caffeine
↑Activity of the sympathetic nervous system

↑Accumulo ↑A usso↑Na+/K+↓Time ↑Hormones Lipolysis

lactate Ca++ Activity reaction of stress
ATPase

↑Bridge↑Integrity ↓RPE e
ionic cell transfer pain

↓Ph Recruitment Delay of the E-saving

intracellular muscle fibers peripheral glycogen fatigue
Ability
↑Production cognitive
muscle strength humor

Power, strength, speed Performance endurance

Figure 2.4 Mechanisms underlying the effects of caffeine in improvement

of endurance and strength/power performances.

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How to integrate caffeine

Since plasma caffeine levels usually peak within 60 minutes

From the ingestion, the attention paid to the timing of caffeine consumption compared to the e-
exercise is an important aspect of this type of integration (useless to take
caffeine too early or too late.
However, it is also necessary to take into account that the differences in the method of administration...
extraction of caffeine (for example gum with caffeine, capsule or caffeine in solution-
non aqueous), as well as some genetic factors that influence the individual's capacity.
individuals to absorb and metabolize caffeine, making the conclusions from the studies
on the timing of caffeine intake is rather limited.

Dosage

Dosing strategies often involve the consumption of a dose of 3-6 mg/kg of

caffeine, about an hour before exercise. Doses higher than 3-6 mg/kg do not seem
to be more effective and it should be noted that, although the acute lethal dose is estimated around
ai 10,000 mg, it is often prudently recommended that healthy adults limit their...
daily caffeine intake should not exceed approximately 6 mg/kg per day.

Cycling the use of caffeine for ergogenic benefits?

As explained above, caffeine has clear performance-enhancing effects.

well established and, consequently, it is widely used by athletes both in
training that in competition. The regular use of caffeine during training phases prolongs
it can lead to caffeine addiction and the reduction of the consequent effects
ergogenic, although this result is ambiguous. If the long-term ingestion of caffeine
effectively reduces its ergogenic potential, this adaptation can
suggest that athletes may not be able to fully take advantage of the effects
the ergogenic effects of caffeine during the competition period. One way to mitigate
potentially these effects can be avoided by not using caffeine during training periods;
however, this could:

• Damage the performanceduring training sessions identify-

or, either directly through physiological changes, or indirectly in-
influencing mood and/or the perception of effort.
• Minimize the time available for self-experimentation.
essential for testing the strategies that are expected to be brought to the competition.

Consequently, it is likely that a periodization is also necessary for caffeine.

training in line with the principles and objectives that the training sets. Here the inter-
Nutritional vents are strategically calibrated based on different macro and meso.
the training microcycles. Let's imagine, for example, an elite athlete preparing
middle-distance races.
His training year could be divided into an initial phase of accumulation, in

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to which the athlete accumulates lower intensity aerobic training volumes interspersed
from less frequent high-intensity anaerobic training sessions; a second-
from the intensification phase, in which the volume related to low intensity training
decreases and high-intensity training increases; and a third and final phase that
it is competitive. In terms of periodization of the integrative practice with caffeine,
we could act this way:

• During the accumulation phase, maintain a low caffeine intake for

mitigate the possible effect of addiction. Therefore, we might decide to
consume less than 3 mg/kg of caffeine before or during longer sessions,
and higher doses only before high-intensity sessions or if one decides to
to follow training sessions in conjunction with low carbohydrate availability.
• As the athlete approaches the competition period, they become im-
It is important to start experimenting with what could be the dose and the proto-
the best hiring collar to later propose again in the competition. Furthermore, it is in that-
the phases that the athlete often undergoes slightly hypocaloric diets for
improve and focus on your body composition. Caffeine in higher dosages
elevated can help reduce feelings of fatigue and therefore support training-
intense mental states. In the pre-competitive phase, the athlete may have to endure various
qualifying rounds, which means having to travel often and also in the field
Intercontinental. The quality of sleep may be affected, and in fact still is.
In the past, higher doses of caffeine could prove helpful and beneficial.

In conclusion, caffeine is a powerful and established ergogenic substance.

Recording. To maintain its effects, supplementation should follow well-defined logic.
let's summarize what we are doing here:

• During the season, it is recommended to take moderate doses of caffeine (1-3

mg/kg) as support in acute situations, especially for key training sessions.
• During the competition, higher doses (3-6 mg(kg) can be taken on the
based on individual tolerance.

The effects of caffeine are highly individual: it also depends on the

genetics

Environment
Genius Età
Caffeine and performance
CYP1A2 training status
ADORA2A diet, beliefs
The current guidelines
Are they relevant to you?

Figure 2.5 Impact of individual genetics on the effect of integration

caffeine on sports performance.

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The impact of caffeine, both in our daily lives and during physical exercise,
it depends on many factors; one of these is the speed at which caffeine is metabolized.
There are many differences among individuals in the number of receptors to which the
caffeine binds, and obviously in people with more abundant and available receptors
the effect of caffeine can be more pronounced, while in those with few receptors the caf-
work might not function well.
Currently, the variation in two genes, called typ1a2eadora2a, has shown to
to have an impact on the performance-enhancing effects of caffeine, including
if these initial results have not been well replicated in other studies. These genes cause
modifications in the effects of caffeine through slightly different mechanisms. The
genecyp1a2 refers to an enzyme (called cytochrome P450) that is responsible
of how our bodies metabolize caffeine, and a small change in this
Genes can predispose people to be 'fast' or 'slow' metabolizers of caffeine.
A fast metabolizer will use caffeine more quickly, so the effects
the effects of caffeine should last for a shorter time, but perhaps they will also be more
potential. A 2012 study found that fast metabolizers experienced a
performance improvement effect greater than 6 mg/kg of caffeine compared to
slow metabolizers.
The second gene that can influence the effects of caffeine on improvement of
performance isadora2a. This gene codes for an adenosine receptor. When
adenosine binds to this receptor makes us feel tired (we saw that one of the
The mechanisms underlying the effects of caffeine are precisely the blocking of adenosine). The
variation of this gene could also contribute to increased anxiety or disorders
of sleep with an increase in caffeine intake.

Side effects and safety of caffeine

Effect Guidelines
ergogenic 3-6 mg/kg
AA greater

CYP1A2
C
Eject Intake more caffeine
ergogenic high or consume
minor > 60 min before

Ergogenic effect Decrease the dose first

greater of the competition
Increased anxiety with high anxiety
TT
ADORA2A
C Reduce the dose
Ergogenic effect
post exercise
minor
when the quality of
Reduced sleep
sleep is important

Figure 2.6 Impact of individual genetics on recommendations for the inte-

caffeine dosing safely.

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Some concerns have been raised about the intake of caffeine before
the exercise can contribute to dehydration, although, overall, the research
does not support this concern. Aside from that, doses of caffeine that are too high, beyond the
safety threshold (which is around 400-500 mg, although it is very subjective), can
contribute to heart rhythm disturbances, agitation, nervousness, and mood disorders.

Overview

The scientific literature associated with caffeine supplementation is extensive. It is evident

It is said that caffeine is truly ergogenic for sports performance, but it is specific.
for the athlete's conditions, as well as for intensity, duration, and methods of exercise. For-
Therefore, after reviewing the available literature, it is possible to draw conclusions.
highlighted in the infographic.

Caffeine has more powerful effects when consumed in a state

anhydro (capsule/tablet, powder) compared to coffee.

Generally, the integration protocols of caffeine provide

the ingestion 60 minutes before physical exercise; however, it has been
it has also been demonstrated that caffeine can improve performance if
consumed 15-30 minutes before exercise.
Caffeine is effective for improving various types of performance if
consumed in doses ranging from 3 to 6 mg/kg); instead, no results are obtained
further benefits if higher doses are used≥ 9 mg/kg.

During periods of sleep deprivation, caffeine can act to

improve vigilance and help maintain concentration.

50 Caffeine is an effective ergogenic aid for an activity of

min
maximum prolonged resistance and has also shown to be
very effective for improving performance in timed tests.

O
Caffeine can improve, not inhibit, glycogen resynthesis.
during the recovery phase from physical exercise.

Caffeine is useful for long-duration high-intensity exercises

(including team sports such as soccer, field hockey, rowing,
etc.), but the performance improvement is specific to athletes.
already trained.
Further studies are needed to establish the effects of caffeine in
strength-power sports comparisons, even if there is a certain direction
the evidence suggesting benefits of caffeine also from
this point of view.
The scientific literature does not support the idea that caffeine can
induce diuresis or have negative effects on the hydroelectrolytic balance in
subjects who engage in physical activity.

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