[Sports Nutrition Lounge] Caffeine & Karate Performance

SPORTS NUTRITIONSPORTS NUTRITION LOUNGE

8/23/2024

☕️🥋 Caffeine: The Secret Weapon for Karate Performance?

Karateka and combat sports athletes, ever wondered if pre-training coffee boosts your edge? Let's explore how caffeine can enhance your performance on the mat!

🔬 The Science Speaks:
Caffeine isn't just a pick-me-up; it's a performance enhancer! The Australian Institute of Sport (AIS) classifies it in Group A of their supplement framework. Strong scientific evidence backs its ability to boost sports performance. 💪

☕️🍫 Where to Find It:

Coffee
Tea
Energy drinks
Chocolate
Weight loss products

📊 Dosage Matters:

Healthy adults: ≤ 400 mg/day
Pregnant women: ≤ 300 mg/day
Adolescents/children: ≤ 2.5 mg/kg body weight/day

🏅 Athlete's Guide:

Start low: 100-200 mg (~1.5-3 mg/kg body weight)
Sweet spot: 3-6 mg/kg, ~1 hour before exercise
More isn't better: Doses > 6 mg/kg or 500 mg offer no extra benefits

🥊 Combat Sports Special:

One competition/day (boxing, MMA): 3-6 mg/kg, ~1 hour before
Multiple competitions/day (Karate, TKD): Split ~6 mg/kg (Total intake) before each match

🍬 Chew on This:
Caffeine gum: Effective at ≥3 mg/kg when consumed 15 minutes pre-ex. Works for endurance and strength/power athletes!

👅 Mouth Rinse Magic:

Swish 25 ml caffeine solution for 10 seconds
Repeat every 5-10 minutes during exercises
Best for shorter durations; less effective for >60 minute sessions
Extra effective when fasting or low on carbs!

⚠️ Side Effects Alert:
Higher doses may cause tachycardia, nervousness, increased urination, GI issues, headaches, insomnia, or muscle soreness. Start low and listen to your body!

💡 Pro Tip: Effects of caffeine aren't diminished by habitual use and work regardless of gender. No need to worry about tolerance!

Remember, every athlete is unique. Start low, assess your response, and fine-tune your caffeine strategy for optimal performance.

Reference

Antonio, J., Newmire, D. E., Stout, J. R., Antonio, B., Gibbons, M., Lowery, L. M., Harper, J., Willoughby, D., Evans, C., Anderson, D., Goldstein, E., Rojas, J., Matías Monsalves-Álvarez, Forbes, S. C., Jose Gomez Lopez, Ziegenfuss, T., Moulding, B. D., Candow, D., Sagner, M., & Arent, S. M. (2024). Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 21(1). https://doi.org/10.1080/15502783.2024.2323919
Barreto, G., Loureiro, L., Reis, C., & Saunders, B. (2022). Effects Of Caffeine Chewing Gum On Exercise Performance: A Systematic Review And Meta-analysis. Medicine & Science in Sports & Exercise, 54(9S), 115–116. https://doi.org/10.1249/01.mss.0000876484.44136.27
CAFFEINE AND EXERCISE PERFORMANCE: AN UPDATE. (2020, May). Gatorade Sports Science Institute. https://www.gssiweb.org/sports-science-exchange/article/caffeine-and-exercise-performance-an-update
da Silva, W. F., Lopes-Silva, J. P., Camati Felippe, L. J., Ferreira, G. A., Lima- Silva, A. E., & Silva-Cavalcante, M. D. (2021). Is caffeine mouth rinsing an effective strategy to improve physical and cognitive performance? A systematic review. Critical Reviews in Food Science and Nutrition, 1–9. https://doi.org/10.1080/10408398.2021.1949576
de Souza, J. G., Del Coso, J., Fonseca, F. de S., Silva, B. V. C., de Souza, D. B., da Silva Gianoni, R. L., Filip-Stachnik, A., Serrão, J. C., & Claudino, J. G. (2022). Risk or benefit? Side effects of caffeine supplementation in sport: a systematic review. European Journal of Nutrition, 61(8). https://doi.org/10.1007/s00394-022-02874-3
Diaz-Lara, J., Grgic, J., Detanico, D., Botella, J., Jiménez, S. L., & Del Coso, J. (2022). Effects of acute caffeine intake on combat sports performance: A systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition, 1–16. https://doi.org/10.1080/10408398.2022.2068499
Ehlert, A. M., Twiddy, H. M., & Wilson, P. B. (2020). The Effects of Caffeine Mouth Rinsing on Exercise Performance: A Systematic Review. International Journal of Sport Nutrition and Exercise Metabolism, 1–12. https://doi.org/10.1123/ijsnem.2020-0083