Anhydrous or Natural Caffeine: which is best for sports performance?

Caffeine is a stimulant found in various beverages and supplements, widely used in the world of sports as an ergogenic aid to improve performance, and is not on the World Anti-Doping Agency's list of prohibited substances.

Among the main benefits, caffeine can improve physical performance by stimulating the central nervous system, increasing adrenaline levels, which can improve physical performance, strength, and endurance during intense exercise.

Caffeine can also improve mental alertness and concentration, helping athletes stay more attentive and focused during training or competition, leading to better coordination and decision-making on the field.

In addition, it increases the release of fatty acids into the bloodstream, spares muscle glycogen and increases endurance, facilitates muscle contraction and reduces the sensation of pain.

However, it is very important that athletes are aware of their own caffeine tolerance, as excessive intake can cause nervousness, increased heart rate, digestive problems and difficulty sleeping, in addition to the diuretic effect and the risk of dehydration.

Next, you will learn about some types of caffeine and their main benefits and drawbacks.

Where can I find caffeine?

Caffeine for athletic performance comes in several forms, each with its own advantages and considerations. The most common types are:

1. Coffee: It is the most popular natural source of caffeine. It provides a moderate dose of caffeine, and many athletes often consume coffee before training or competitions.
   
   
2. Pills or tablets: They provide a precise and easily controllable dose of caffeine. They are convenient and athletes often use them to ensure accurate dosing and improve performance.
   
   
3. Energy drinks: They are widely available and usually contain caffeine along with other ingredients such as sugar, vitamin B, and taurine.
   
   
4. Gels: Popular among endurance athletes, they provide a concentrated and easily digestible source of caffeine during prolonged exercise to maintain energy levels and improve performance.

5. Caffeinated beverages (tea, green tea, yerba mate): Teas, including green tea and yerba mate, naturally contain caffeine.

It is important to note that each form of caffeine has its own absorption rate and potential impact on the body, so athletes should choose the form that best suits their preferences, schedule, and exercise requirements.

The recommended dosage is the usual 3 to 6 mg per kilogram of body weight per day. It is essential to monitor individual tolerance levels and be careful not to exceed the recommended dosage to avoid potential side effects.

Therefore, it is advisable to consult a healthcare professional or sports nutritionist before using any form of caffeine for athletic performance.

What is anhydrous caffeine?

Anhydrous caffeine is a pure form of caffeine powder (dehydrated) and highly concentrated.

Its main characteristics and aspects include purity and concentration, and extremely rapid absorption, which increases heart rate and can provide an increase in energy and endurance during physical activities.

Prevalent in supplements, anhydrous caffeine provides the ability to precisely control the dosage, allowing people to tailor their caffeine intake to their needs and tolerance levels.

However, because it is highly concentrated, anhydrous caffeine can cause potential side effects that require caution. Careful dosage is necessary to avoid negative effects such as nervousness, increased heart rate, insomnia, and digestive problems. Excessive consumption can lead to caffeine toxicity.

What is natural caffeine?

Unlike anhydrous caffeine, natural caffeine is derived from natural sources, primarily plants. It is a natural stimulant that belongs to a class of compounds called xanthines.

Some of the main natural sources of caffeine include coffee beans, tea leaves, cocoa beans, kola nuts, yerba mate, and guarana.

In the body, when consumed, natural caffeine acts as a stimulant of the central nervous system, providing increased alertness, concentration, and temporary relief from fatigue. It affects adenosine receptors in the brain, preventing drowsiness and promoting attention.

Studies suggest that moderate consumption of natural caffeine may have potential health benefits, including improved cognitive function, better physical performance, and a reduced risk of certain diseases.

L-theanine

Another aspect to consider regarding natural caffeine is the presence of L-theanine.

L-theanine is an amino acid found primarily in leaves, particularly green tea (Camellia sinensis) and yerba mate (Ilex paraguariensis). It is structurally similar to glutamate, a neurotransmitter in the brain.

L-theanine is known for its relaxing and calming effects and is often used to reduce stress and anxiety without causing drowsiness by increasing alpha brain wave activity. Alpha waves are associated with a relaxed, alert state and increased mental clarity.

L-theanine helps to balance the stimulating effects of caffeine.

Studies suggest that L-theanine affects brain neurotransmitters, including GABA (gamma-aminobutyric acid), serotonin, and dopamine, which play crucial roles in regulating mood, relaxation, and concentration.

Typical doses of L-theanine can range from 100 to 400 milligrams per day, although the optimal dose may vary depending on individual needs and tolerance.

Risks of consuming caffeine

The use of caffeine carries certain risks and considerations:

1. Overdose: Anhydrous caffeine is highly concentrated, making it easy to consume in excess, which can lead to a caffeine overdose. Symptoms of an overdose can include rapid heart rate, increased blood pressure, restlessness, anxiety, nausea, vomiting, and in severe cases, seizures or heart problems.
   
   
2. Sleep disturbances: Due to its stimulating effects, anhydrous caffeine can disrupt sleep patterns, causing insomnia or difficulty falling asleep and recovering well.
   
   
3. Increased heart rate and blood pressure: It can raise heart rate and blood pressure, which can lead to palpitations, arrhythmias, and other cardiovascular problems, especially in people with pre-existing heart conditions.
   
   
4. Digestive problems: High doses of anhydrous caffeine can irritate the gastrointestinal tract and cause digestive problems such as stomach aches, acid reflux, or gastrointestinal discomfort.
   
   
5. Nervousness and anxiety: It is a stimulant that can cause feelings of nervousness, anxiety, restlessness, or a feeling of being "on" or jittery.
   
   
6. Possible addiction or dependence: Regular and excessive use of anhydrous caffeine can lead to tolerance, where higher doses are needed to achieve the desired effects. It can also lead to physical dependence, with withdrawal symptoms such as headaches, fatigue, irritability, and difficulty concentrating if caffeine intake is abruptly reduced.
   
   
7. Drug interactions and health conditions: Anhydrous caffeine may interact with certain medications or exacerbate health conditions such as anxiety disorders, heart disease, gastrointestinal disorders, and high blood pressure. It is important to consult a healthcare professional before using anhydrous caffeine if you have any underlying health problems or are taking medications.
   
   
8. Dehydration: Caffeine is a mild diuretic, meaning it can increase urine production and potentially cause temporary fluid loss. The risk of dehydration is even greater with anhydrous caffeine, which is typically consumed with water.

Anhydrous or Natural Caffeine: Which is best for me?

Now that you know more about Anhydrous and Natural Caffeine (which contains L-theanine) and their side effects, to know which is best for your sports routine, keep in mind that anhydrous caffeine and L-theanine are separate compounds, each with its own characteristics and distinct effects.

Anhydrous caffeine is pure, concentrated caffeine without water, known for its stimulating effects, while L-theanine is an amino acid found mainly in leaves that promotes relaxation, calmness, and concentration.

Natural caffeine has a more gradual absorption effect, while anhydrous caffeine can generate ergogenic peaks.

The combination of anhydrous caffeine with L-theanine is often called "smart caffeine" or "caffeine with L-theanine." The idea behind this combination is to improve cognitive performance, increase alertness and concentration, and promote a relaxed state of wakefulness. L-theanine may help mitigate potential side effects of caffeine, such as increased heart rate or restlessness.

Both anhydrous caffeine (pure, concentrated caffeine) and natural sources of caffeine (coffee, tea, yerba mate) can be used to enhance athletic performance. The choice between the two often depends on personal preference, the desired effect, and ease of consumption.

Anhydrous caffeine:

1. Concentration and Precision: It is highly concentrated and provides a precise and controllable dose of caffeine. This can be advantageous for people who need to tailor their caffeine intake to specific performance goals.
   
   
2. Rapid absorption: Anhydrous caffeine is rapidly absorbed into the bloodstream, resulting in a quick onset of its stimulating effects. This can be beneficial for athletes seeking an immediate energy boost before training or competition.
   
   
3. Customizable dose: The dose of anhydrous caffeine can be precisely adjusted according to each individual's weight, tolerance, and specific performance needs. This allows for fine-tuning caffeine intake to achieve optimal results.
   
   
4. Small size and portability: Anhydrous caffeine supplements are usually available in pill or powder form, making them easily portable and convenient for athletes who need a compact option to take with them.

Natural caffeine:

1. Variety of sources: Natural caffeine can be obtained from various foods and beverages, including coffee, tea, yerba mate, and cocoa. Athletes can choose a source that suits their preferences and nutritional goals.
   
   
2. Additional nutrients and antioxidants: Natural sources of caffeine often come with additional nutrients and antioxidants present in the food or beverage.
   
   
3. Sustained release and extended energy: Natural sources of caffeine often provide a more gradual release of caffeine compared to anhydrous caffeine, potentially offering sustained energy levels over a longer period.
   
   
4. Variety of flavors: Natural sources of caffeine have a variety of flavors and profiles, allowing athletes to choose options that suit their taste preferences.

Xtratus Before and During Training with Yerba Mate

The choice between anhydrous and natural caffeine for athletic performance depends on the athlete's individual preferences, their caffeine tolerance, and the specific demands of their sport or activity.

It is essential to consider factors such as dosage, timing, and desired effects before making a decision.

In the Xtratus product line, we offer Before and During Training with Yerba Mate.

As we have seen above, in addition to providing the 1:0.8 ratio of carbohydrates (glucose:fructose) and mineral salts, Xtratus Mate also provides 200 mg of natural caffeine per 90 g serving.

It is a 100% natural supplement, with real yerba mate, free from cross-contamination, without aromas, without colorings and without preservatives.

If you'd like to experience the incredible taste and effectiveness of this supplement, click below to secure yours.

XTRATUS MATTE GREEN

But don't forget that it's essential to follow the recommended doses, control your caffeine intake from all sources (including other foods and drinks), and be aware of your tolerance level.

Always consult a healthcare professional to determine the appropriate dosage and discuss potential risks based on your individual health status.