Caffeine and Rowing Performance: A Boost for boat speed?

Caffeine, probably the world’s most widely consumed psychoactive substance, has long been a favourite among athletes seeking an extra edge and for those that just love a good espresso. For rowers, who rely on endurance, power, and precision, caffeine can play a significant role in enhancing performance during training and racing. In this article, I explore the potential effects of caffeine on rowing performance, backed by scientific evidence and real-world experiences.

Some Science Behind Caffeine

Caffeine is a natural stimulant that can be found in coffee, tea, energy drinks, and some supplements. It works by blocking adenosine receptors in the brain, leading to increased alertness, improved focus, and reduced perception of effort. But how does it impact rowing performance?

Caffeine and Rowing Performance

1. Ergometer Performance

A systematic review and meta-analysis1 found that acute caffeine ingestion improves 2,000m rowing ergometer performance by approximately 4 seconds compared to a placebo. The study also reported a small increase in average power output (~6 W) and minute ventilation (~3 L/min).

2. Training Benefits

While the evidence for caffeine’s direct impact on competitive rowing over a 2km distance is inconclusive, there’s reason to believe it can benefit rowers during training sessions lasting 30 minutes or more2. Caffeine can help optimise performance by reducing perceived effort and enhancing endurance.

Other considerations

1. Timing: Consuming caffeine about 30-60 minutes before your rowing session, allows it to peak in your bloodstream when you need it most.
2. Dosage: Individual tolerance varies, but a moderate dose of 3-6 mg/kg body weight is effective. Start with a lower dose if you’re sensitive to caffeine.
3. Hydration: Remember that caffeine is a diuretic, so stay hydrated to avoid dehydration during training or racing.
4. Avoid Habituation: If you’re a regular coffee drinker, consider tapering off caffeine a few days before a crucial race. This can enhance its ergogenic effects.

Caffeine isn’t a magic potion, but it can be a valuable tool for rowers aiming to improve their performance. Whether you’re chasing a personal best on the ergometer or pushing through a gruelling training session, a well-timed cup of coffee might just give you the boost you need.

So how much caffeine is in a typical espresso?

An espresso typically contains about 63 mg of caffeine per 30-50 ml serving. This concentrated shot of coffee is known for its strong flavor and quick caffeine kick. On the other hand, a flat white, loved in Australia and made with espresso and steamed milk, generally has around 136 mg of caffeine due to the standard two shots of espresso used in its preparation.

Tea, while often perceived as a less intense source of caffeine, can also vary widely depending on the type and preparation. For instance, black tea can contain between 40 to 70 mg of caffeine per 240-ml serving, while green tea might range from 20 to 45 mg for the same volume.

It’s important to note that these figures are averages and the actual caffeine content can vary based on factors such as the type of coffee bean, the brewing method, and the specific blend of tea leaves. For those monitoring their caffeine consumption, it’s advisable to consider these variables and adjust their intake accordingly.

Understanding the caffeine content in these beverages can help individuals make informed decisions about their diet and energy management throughout the day. Whether you’re a coffee aficionado or a tea enthusiast, being aware of the caffeine levels in your favourite drinks is key to enjoying them responsibly.

Other various ergogenic aids that may enhance performance.

1. Sodium Bicarbonate (Baking Soda)

Sodium bicarbonate, commonly known as baking soda, has been studied for its ergogenic effects. It can buffer lactic acid accumulation during intense exercise, delaying fatigue and improving performance. For rowers, this may translate to better endurance during longer races².

2. Caffeine

As I wrote earlier, caffeine is a well-known ergogenic aid. It can enhance focus, reduce perceived effort, and improve power output. Rowers often use caffeine before training sessions or races to gain that extra edge¹³.

3. Beta-Alanine

Beta-alanine is an amino acid that increases muscle carnosine levels. Carnosine acts as a buffer against acid buildup in muscles during high-intensity efforts. Supplementation with beta-alanine has shown positive effects on 2000m ergometer performance in trained rowers³.

4. Carbohydrates (CHO)

Proper carbohydrate intake is crucial for rowers. Carbs provide readily available energy for intense workouts and races. Consuming CHO-rich foods or drinks before and during training can enhance endurance and delay fatigue².

5. Sodium Citrate

Similar to sodium bicarbonate, sodium citrate can help buffer acidosis during exercise. While the evidence is not as robust, some studies suggest it may improve performance in endurance sports like rowing².

6. Creatine

Creatine supplementation is commonly associated with strength and power sports, but it may also benefit rowers. Creatine enhances muscle energy production and may improve short bursts of power during rowing strokes⁴.

7. Beetroot Juice (Nitrate)

Beetroot juice is rich in nitrates, which can enhance blood flow and oxygen delivery to muscles. Some rowers use beetroot juice as a natural ergogenic aid to improve endurance and performance⁴.

Remember that individual responses to ergogenic aids vary, and it’s essential to consult with a sports nutritionist or a healthcare professional before incorporating any supplements. Tailor your approach based on your specific needs, training regimen, and goals.

Disclaimer

Before incorporating any of the mentioned ergogenic aids into your training regimen, it is crucial to seek personalised advice from a qualified healthcare professional or a sports nutritionist. Individual responses to supplements can vary, and what works well for one person may not be suitable for another. Factors such as existing health conditions, medications, and individual tolerance levels should be considered.

Remember that while ergogenic aids can enhance performance, they are not a substitute for proper training, nutrition, and rest. Remember what my good friend Willow always says, ‘Your health is your wealth.’ Always prioritise your overall health and well-being.

Sources

(1) A systematic review of the efficacy of ergogenic aids for improving …. https://pubmed.ncbi.nlm.nih.gov/22890496/.

(2) Connections between Different Sports and Ergogenic Aids—Focusing on …. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8400367/.

(3) The Impact of Preconditioning Strategies Designed to Improve … – PubMed. https://pubmed.ncbi.nlm.nih.gov/31034295/.

(4) Nutrition and Supplements for Elite Open-Weight Rowing. https://journals.lww.com/acsm-csmr/Fulltext/2016/07000/Nutrition_and_Supplements_for_Elite_Open_Weight.10.aspx.

(5) Nutrition and Ergogenic Aids for Rowing Athletes … – ResearchGate. https://www.researchgate.net/publication/371994065_Nutrition_and_Ergogenic_Aids_for_Rowing_Athletes_Traditional_Review.