The world of supplements continues to harbor numerous doubts among athletes. There are those who consume caffeine (in coffee or supplementation) before training, but there are also those who take it during exercise to improve performance. Nevertheless, a recent study launches a new theory, highlighting that this habit may be related to the formation of blood clots. Logically, this would trigger deadly effects for some people.
Caffeine, yes or no?
The study involved 48 men, with an average age of 23 years and a normal body mass index. All completed two sessions, one week apart, of gradually increasing speed intervals to exhaustion (high-intensity training). Previously, they had been given either a non-caffeinated placebo drink or a caffeinated drink, and blood was drawn before and after training.
They found that caffeine significantly increased clotting during exercise, so participants who drank caffeinated beverages had a higher risk of blood clot formation. Keeping this in mind is very important, since clots can cause problems such as stroke, venous thrombosis, heart attack or pulmonary embolism.
Should we ditch all caffeinated supplements?
Maybe I'm upsetting you with this investigation, because you don't know what to do with caffeinated gels or gums. Don't worry, because you don't have to be so terrifying. Lead researcher Paul Nagelkirk says that increased clotting affects people with other cardiovascular risk factors, such as obesity, smoking, high blood pressure or high cholesterol.
These types of people are most likely to experience cardiovascular shock as a result of the increased clotting potential.
Caffeine is safe for most people, and so is training. Any healthy adult can enjoy the benefits of caffeine by taking it before or during training; so you shouldn't worry too much about blood clotting.
However, there are people who consider that they are "healthy" and in reality they are not. You should take into account if you smoke, if you are overweight or if you suffer from some type of cardiovascular risk. It may be that there are healthy people, but they have a pathological condition that puts them at risk.
How much caffeine can I take a day?
Obviously, the fact that there is no apparent danger does not mean that you can overdo it. Study experts recommend taking less than 400 milligrams a day. Most supplements are within safe limits and are considered suitable for a large part of the population. The problem arises when we take pills or powdered caffeine, and we ignore the amount.
In a 400mg dose we are including all day caffeine, so pay attention to how much coffee you are consuming. Also, abusing this supplement does not mean that your performance will improve remarkably. Avoid doing crazy things and focus on training without so much supplementation.