Do you find yourself reaching for a pick me up before officiating a game? Most Americans turn to caffeinated beverages or energy drinks to give them a boost to get through the day or in the case of most officials, through the game after their day.

Caffeine is a natural occurring substance and not known to have any nutritional value. In other words, it does not supply any extra vitamins, minerals or calories for your body to use during the game. Caffeine can be found in coffee beans, tealeaves, cocoa beans and even in some nuts. On average, a cup of regular coffee contains 60 to 150 mg of caffeine while some commercial drinks provide more than 200 mg of caffeine. For example, drinks such as the popular 5-hour Energy contain 215mg of caffeine while a 16-ounce Starbuck’s Grande contains 330mg.

Caffeine has been known to increase energy, mental awareness and mood, and to decrease fatigue. Research has shown that caffeine increases the body’s ability to use oxygen as well as increases the heart’s ability to pump blood to the working muscles. Caffeine increases the body’s ability to deliver and utilize its fuel sources such as carbohydrates, fats and proteins. Caffeine is also a nervous system stimulant and enables the overriding of some of the responses the body may have to exercise such as joint pain or burning of muscles. As a result, people who consume caffeine before exercise tend to run farther, exert more power and have faster reaction times than without it.

While running to have a better angle to officiate the game, no one wants to feel as if they are tired, in a bad mood, or feel fatigue is around the corner. Most individuals participate in exercise to decrease the effects they feel after a long day’s work or during a long workout regimen. Caffeine is the most widely consumed “ergogenic aid” in the world. More than 80 percent of the population consumes caffeine on a daily basis. Caffeine is cheap and accepted by society, with no adverse side effects. So how does caffeine really help during physical activity?

There are also a few myths about caffeine. One of the myths is that caffeine consumption will cause dehydration and muscle cramping by increasing water and electrolyte (i.e., sodium and potassium) loss during physical activity. However, this is not the case when consumed in amounts fewer than 500 mg per day. Caffeine consumption has to reach 500-600 mg a day to have a diuretic effect on the body. This is the equivalent to drinking five to six 8 ounce cups of regular coffee.

The body can build up a tolerance to caffeine and it can become addicted to it as well. In fact, the body can go through withdrawal symptoms just like other “drugs” when not consumed in adequate amounts. Some of the withdrawal symptoms may include severe headaches, nervousness, fatigue, decreased mental awareness and shaking. These symptoms can have adverse effects on physical performance, like officiating a game, so stopping caffeine consumption “cold turkey” is not suggested if you are in-season.        

Greater effects have been seen in caffeine use when a person has not built a tolerance to the ergogenic aid. People have reported that they were able to use a smaller dose in order to gain the same type of ergogenic effect. They were able to run farther, and run faster in a predetermined distance. Using caffeine sparingly can give the desired results that officials may look for while participating in competitions. With all of the research caffeine has been shown to increase energy, mental awareness, and mood. Using caffeine sparingly can insure that these effects will be a result during competitions. Although caffeine may have a bad rep at times, caffeine can help those during physical activity.

When being on top of a game is a must, caffeine can be used to gain the desired effects. Proper use in a pregame plan, caffeine can be used to benefit officials. It takes caffeine approximately 30-45 minutes for it to be completely ingested. Start with a dose of caffeine anywhere from 20-200mg; smaller doses may be consumed every hour after to hold the effects for a few hours, not for long periods of time. Good sources of caffeine include coffee, tea, soda pop, energy drinks, candy and even gum.

As most people know, caffeine can be used to improve performance, or when used daily can become addictive and required. You should use caffeine correctly to give the edge needed to get through competitions and events.