[Sports Nutrition Lounge] Gene & Caffeine Metabolism

🧬☕️ Ever wondered why some people can drink coffee like water while others bounce off the walls after one cup? The answer might be in your genes! Let's explore caffeine metabolism and how DNA influences your coffee experience.  

🔬 The Science

1️⃣ Caffeine and its metabolites are adenosine receptor antagonists, keeping sleepiness at bay. 
2️⃣ Your body absorbs caffeine through the GI tract, either directly into the bloodstream or via liver processing. 
3️⃣ CYP1A2 enzyme: responsible for up to 95% of caffeine metabolism. 

 🧬 Genetic Variations: Meet the SNPs  

SNPs (pronounced "snips") are small variations in your DNA that can make a big difference. Two genes are the stars of our caffeine show: 

1. CYP1A2: The Caffeine Processor

   • AA genotype: The "fast metabolizers"  

   • AC/CC genotypes: The "slow metabolizers"

2. ADORA2A: Effects Moderator 

   • TT genotype: Might be more sensitive to caffeine's effects. 

   • CC genotype: Often need more caffeine to feel its effects. 

3.  

🏋️‍♀️ What This Means for Your Workout: 

• Aerobic: ADORA2A T/T might benefit from higher caffeine doses 

• Anaerobic: Genetic differences seem less important 

•  

⏰ Timing is Everything: 

• CYP1A2 AA & AC: Stick to standard guidelines. 

• CYP1A2 CC: Consider higher doses (~6 mg/kg BW) & 100-120 mins pre-exercise 

• ADORA2A TT: Watch out for anxiety in competitions 

• ADORA2A CC: Be cautious if post-workout sleep is crucial 

•  

🔑 Key Takeaways: 

• Your caffeine response is personal 

• Genetics play a significant role in how you process and react to caffeine. 

• Understanding your genetic makeup can help you optimize your caffeine intake for better performance and well-being.

💡 Interested in your caffeine metabolism? Consider genetic testing and consult a registered sports nutritionist/dietitian or healthcare provider.

Reference

1. Barreto, G., Esteves, G. P., Marticorena, F., Oliveira, T. N., Grgic, J., & Saunders, B. (2024). Caffeine, CYP1A2 Genotype, and Exercise Performance: A Systematic Review and Meta-analysis. Medicine and Science in Sports and Exercise, 56(2), 328–339. https://doi.org/10.1249/MSS.0000000000003313
   
   

2. Barreto, G., Grecco, B., Merola, P., Reis, C. E. G., Gualano, B., & Saunders, B. (2021). Novel insights on caffeine supplementation, CYP1A2 genotype, physiological responses and exercise performance. European Journal of Applied Physiology. https://doi.org/10.1007/s00421-020-04571-7
   
   

3. Grgic, J., Pickering, C., Bishop, D. J., Del Coso, J., Schoenfeld, B. J., Tinsley, G. M., & Pedisic, Z. (2020). ADORA2A C Allele Carriers Exhibit Ergogenic Responses to Caffeine Supplementation. Nutrients, 12(3). https://doi.org/10.3390/nu12030741
   
   

4. Martins, G. L., Guilherme, J. P. L. F., Ferreira, L. H. B., de Souza-Junior, T. P., & Lancha, A. H. (2020). Caffeine and Exercise Performance: Possible Directions for Definitive Findings. Frontiers in Sports and Active Living, 2(2). https://doi.org/10.3389/fspor.2020.574854
   
   

5. MedlinePlus. (2022, March 22). What Are Single Nucleotide Polymorphisms (SNPs)? Medlineplus.gov; National Library of Medicine. https://medlineplus.gov/genetics/understanding/genomicresearch/snp/
   
   

6. Pickering, C., & Kiely, J. (2017). Are the Current Guidelines on Caffeine Use in Sport Optimal for Everyone? Inter-individual Variation in Caffeine Ergogenicity, and a Move Towards Personalised Sports Nutrition. Sports Medicine, 48(1), 7–16. https://doi.org/10.1007/s40279-017-0776-1
   
   

7. Wang, J., Dewi, L., Peng, Y., Hou, C.-W., Song, Y., & Condello, G. (2023). Does ergogenic effect of caffeine supplementation depend on CYP1A2 genotypes? A systematic review with meta-analysis. Journal of Sport and Health Science, S2095-2546(23)00131X. https://doi.org/10.1016/j.jshs.2023.12.005