Does regular caffeine consumption reduce its performance-enhancing effects?
When I was a racing cyclist, many riders swore by abstaining from caffeine in the weeks before a big event.
They believed this would boost the benefits when they pounded back espressos and caffeine pills on race day.
But what does the science say?
☕️🚴🏻💨Caffeine typically enhances strength, power, and endurance performance in doses of 3–6 mg/kg body mass (PMID: 33388079).
💡However, regular consumption may change its effectiveness.
While the benefits persist, the size of the performance-enhancing effect seems to reduce after around 18 days of regular consumption (PMID: 30673725).
But why?
Many of caffeine’s benefits relate to the ability of caffeine molecules to block receptors for another molecule called adenosine (PMID: 18317369, PMID: 19757860).
However, regular caffeine intake may stimulate the creation of new adenosine receptors (Fredholm, 1980).
Subsequently, this may reduce caffeine's 'blocking action', decreasing the performance-enhancing benefits.
Together, the findings suggest that we can become tolerant to caffeine, even though it will still benefit us.
Perhaps my teammates were right after all.
❓Have you noticed any benefits by abstaining from caffeine and then consuming it again?
#wellbeing #health #performance
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I'm James, a speaker & scientist who equips knowledge workers with science-based tools to improve their wellbeing & performance.
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