LEGAL SUPPLEMENTS – CAFFEINE
Caffeine is a socially acceptable drug that is used by many to reduce tiredness and
increase alertness. It has been used for more than a century as an aid to sports
performance. Scientists have been studying its effects for more than 40 years but until
2004 it was on the banned substance list.
Many use coffee, caffeinated drinks or Pro Plus* to reduce fatigue but does it work and
how much would a recommended dose be? Is it a supplement that would benefit the
jockey athlete?
Caffeine acts centrally on the brain to lower the perception of effect especially in
longer sporting events such as running or cycling. It has been shown to improve
alertness and concentration.
In most people it is absorbed in about 45 minutes after ingestion. The affect can last 2 –
4.5 hours and depends on the individual
What are the main benefits of taking caffeine?
It will increase alertness, concentration and reaction times and will keep you pushing hard in longer
events. It may not improve or enhance memory but it does improve reactions so you will remember what
you do faster. It increases the use of fat as energy, sparing carbohydrate stores for when you need them
most.
How much would help?
The beneficial effects of caffeine seem to occur with a dose of around 3mg/Kg body weight which would
mean around 150 mg for 50 kg (8 stone) to 195 mg for 64 Kg (10st). Everybody’s sensitivity to caffeine can
vary so don’t try it for the first time on a race day. You may already be getting a lot of caffeine in your
drinks and it seems if you are a regular user then the positive effects are reduced. Too much if you are not
used to it can have side effects.
Chewing gum containing caffeine seems to be the best way of getting the supplement. See a few facts on
caffeine gum from @nutritiondan at the end of this factsheet.
@NutritionPJA
@nutritiondan
So how much caffeine is in my daily drinks?
Check out the table below – it is difficult to know how much caffeine is in some drinks as it depends on
how strong they are. You might be better with a controlled amount
Food/Drink
Amount
Approximate Caffeine content (mg)
Tea
250ml mug
30
Instant coffee
250ml mug
75
Brewed coffee
250ml mug
100
Decaffeinated coffee
250ml mug
2- 5
Coffee shop grande
16oz/450ml
320
Coffee shop grande latte
16oz/450ml
150
1oz/30ml
80
Coffee shop Decaffeinated
16oz/450ml
16
Hot chocolate
250ml mug
5 - 10
Milk chocolate bar
60g bar
5 - 15
Dark chocolate bar
60g bar
10 - 50
330ml can
35 - 45
Red Bull & similar energy
drinks
100ml
32
Red Bull & similar energy
drinks
250ml can
80
500ml bottle
80
50 or 60 ml bottle
80 - 175
Single espresso
Cola
Lucozade
boost
Sport
Energy shots
caffeine
Does caffeine dehydrate you?
No but it has been shown to increase urine output so you need to keep hydrated, if you sweat a lot then
don’t use as a supplement
So would it help the jockey athlete?
If you do not drink a lot of caffeinated drinks and you are feeling tired from racing or from making weight
then you may find a measured dose of caffeine could help improve tiredness and concentration. It could
be particularly useful if you have a long drive home after racing. However if you are dehydrated from
racing or making weight then rehydrating with water and an added electrolyte will probably be as
effective in reducing tiredness.
Always check with a qualified nutritionist before taking any supplement
* Pro Plus – contains 50 mg caffeine per tablet
@NutritionPJA
@nutritiondan
@NutritionPJA
@nutritiondan