CrossFit Health Tip - Caffeine for Athletic Performance with Mark Goodman, MD PH259

Pursuing Health

Julie Foucher MD, MS

Health & Fitness

4.8 • 1.3K Ratings

🗓️ 24 March 2022

⏱️ 3 minutes

🔗️ Recording | iTunes | RSS

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Summary

Caffeine: It’s likely the most widely used mood- and performance-enhancing drug. However, have you ever noticed that some people are wired all day from one cup of coffee in the morning while others can drink it right before bed? Interested in harnessing the performance-enhancing benefits of caffeine? Mark Goodman, MD, recommends you start by eliminating regular caffeine consumption. Then you can reintroduce a small amount approximately 60 minutes before your workout to observe its effect on your performance. Experiment with timing and dosage, and keep in mind that some individuals might experience a neutral or even negative effect, so it may take a few trials to find the best formula for you.

Transcript

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0:00.0	Hey there and welcome to Pursuing Health. I'm Dr. Julie Fouche, family physician and
0:09.1	former CrossFit Games athlete. Here is your bonus weekly CrossFit Health Tip, which
0:13.2	was originally published on CrossFit.com. Enjoy!
0:16.0	I'm here today with Dr. Mark Goodman, who is a sports medicine physician and we're
0:22.6	going to be talking about caffeine. So, it seems like some people are really sensitive
0:27.1	to caffeine and then other people can drink it right before bed and have no issues. So,
0:31.3	why is that?
0:32.3	Yeah. So, caffeine is one of my favorite performance and rude enhancing substance
0:36.0	and so I'm glad we brought this up. So, caffeine is metabolized through the SIP-1A2,
0:42.0	which is a cytochrome P450 enzyme and people metabolize caffeine at different speeds,
0:46.6	which can cause disruptions and sleep in some people, where others are less affected.
0:51.2	So, some people metabolize that really quickly, other people metabolize it more slowly and
0:55.2	our genes may be able to give us some information about this.
0:57.8	Absolutely. Yeah.
0:58.8	Now, I also know that caffeine can potentially impact our performance, too. Can you talk
1:03.2	more about that?
1:04.2	Sure. So, caffeine for most people who are not habitual caffeine drinkers is going to
1:07.9	lead to an increased performance. There is some genetic variability, but the studies
1:11.7	here are fairly mixed. So, there's been a couple studies showing that patients with
1:15.6	SIP-1A2 genotypes do better with caffeine supplementation on performance, whereas other
1:20.9	genotypes either have a performance decrease or a neutral effect.
1:25.2	The best way to probably tell is to do some end-of-one experiments to see how your body responds
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