Caffeine is a widely used supplement in sports. The data supporting its use are numerous, but few of these derive from studies carried out on a female population. Are we sure that what works for men also works for women?
Caffeine in sports –
Until January 1, 2004, caffeine was considered a prohibited substance by the World Anti-Doping Agency (WADA) and excessive concentration in the urine at the end of a competition could have serious consequences for an athlete. Since that date, however, the use of caffeine has been classified as a licensed practice and, together with an increase in scientific knowledge on its potential effects, this has led to a significant increase in its use among athletes. The International Society of Sports Nutrition (ISSN) recommends doses of caffeine from 3 to 6 grams per kilo of body weight, to be taken about an hour before exercise, and recognizes various potentialities, including the increase of endurance and muscle strength, anaerobic power and aerobic endurance. The effects of this substance are evident in some individual sports (such as running or cycling), but its effectiveness in increasing performance in team sports is less clear, probably because success in this type of activity is determined by many. physical, technical and tactical components. A further problem, found in various research fields, is that the majority of studies are carried out on male populations and that, subsequently, the results are generalized and considered valid for both sexes. Although the data currently available to us suggest that the different phases of the menstrual cycle do not interfere with the body’s absorption and utilization of caffeine, it is still possible that women will experience lesser effects from this supplementation due to the interaction. between caffeine and female sex hormones.
An example of a study in 2021 –
A study, conducted this year by Dr. Gomez-Bruton and some Spanish colleagues, sought to sum up the effects of caffeine in female athletes involved in team sports. The main results of this work suggest that this supplementation practice is able to improve the performance in some specific skills of team sports, in the counter-movement jump height (following a landing and not starting from standing), in the grip strength of the hands and in the intensity of the game. In contrast, caffeine has shown no effects in reducing perception of fatigue and agility. The absence of effect on agility tests is one of the most surprising results of this work because it is in stark contradiction with previous works, in which athletes were not distinguished by gender. The authors conclude by emphasizing that there is still a lot of work to be done in this area, suggesting more in-depth studies in which, for example, the phase of the menstrual cycle of the participants or the use of oral contraceptives is also evaluated.
Caffeine: how to take it –
Caffeine remains one of the most studied and used supplements in sports. The methods of consumption are of various types, from energy drinks to tablets, from gels to chewing gums. Alternatively, we can simply remember that an espresso contains about 80 mg of caffeine and can be an excellent source of this substance.
Gomez-Bruton, A., Marin-Puyalto, J., Muñiz-Pardos, B., Matute-Llorente, A., Del Coso, J., Gomez-Cabello, A., … & Lozano-Berges, G. ( 2021). Does Acute Caffeine Supplementation Improve Physical Performance in Female Team-Sport Athletes? Evidence from a Systematic Review and Meta-Analysis. Nutrients, 13 (10), 3663.
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