so i am a highschool racer and i have often though of drinking really strong coffee before races to boost my energy. have any of you guys done this. i'm experimenting with it to see how long it takes me to have to pee really badly. the coffee i drink is 100mg of caffeine per 8 oz and gu is 20 mg. thanks
it is a complex answer...
caffein has been demonstrated to improve the body's effiency in glycogen metabolism... the good thing is that the effects do not become flattened by habit.
however - caffein has also been demonstrated to be a diuretic... but the good news is that with consistent use, your body gets used to it and it shouldn't dehydrate you unless you don't drink.
I would drink espresso rather than brewed coffee just because brewed coffee has more water (bloating for me) and espresso has less caffein than brewed joe. There's a medical text journal I read last semester concerning this specifically...
here's just a snip from a paper I wrote concerning this...
Caffeine is a well known performance enhancement drug. Having being previously banned completely by the International Olympic Committee (IOC), it is now a restricted drug (no dose higher than 12mg/L of urine sample). The review cites sever studies that demonstrate the performance enhancing qualities of caffeine. Among the benefits found in the various studies summarized, was the evidence that caffeine ingested at 5mg/kg concentration an hour prior to exercise “increased time to fatigue by 20% during intense cycling.” This implies the delayed depletion of glycogen stores in the athlete’s muscles and liver.