🔥 Caffeine: Performance Booster or Dangerous Crutch? The Hidden Risks Every Athlete & Parent Must Know!
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Feb 22
- 10 min read
Updated: 4 days ago
🥇 Food, Hydration & Sleep: The REAL Game-Changers!
Athletes, want to run faster, play harder, and recover better?
It’s not about caffeine, it’s about FUEL. 💪🍎🥩
Your body runs on:
✅ Carbs – Your #1 energy source! (Oatmeal, rice, fruit 🍌🍚)
✅ Protein – Builds and repairs muscle! (Chicken, eggs, Greek yogurt 🍗🥚)
✅ Healthy Fats – Keeps energy levels steady! (Avocado, nuts, olive oil 🥑🥜)
✅ Hydration – Without enough fluids, your body shuts down! (Water, electrolytes 💧⚡)
✅ Sleep – Where real recovery happens! (7-9 hours minimum)
🚨 Caffeine CAN’T replace proper nutrition, hydration, or sleep!
⚡ What Does Caffeine Actually Do?
Caffeine is a stimulant found in coffee, tea, chocolate, and energy drinks. It can:
✅ Make you feel more awake
✅ Reduce how hard a workout "feels"
✅ Slightly boost endurance & reaction time
🚨 But here’s the catch:
❌ It doesn’t fuel your muscles
❌ It won’t replace food, water, or rest
❌ Too much can cause jitters, stomach issues, and poor sleep
I highly recommend that athletes only use caffeine on competitive days when their nutrition and hydration are at optimal levels and only with parental permission.
💡 Looking for a natural alternative? Try beet juice!
🥤 Beets contain nitrates, which can improve blood flow, endurance, and oxygen use—without the side effects of caffeine!
⚠️ What’s Really in Energy Drinks? Read the Label!
Here are the most common ingredients in energy drinks and what they do:
🔹 Caffeine – The main stimulant (amount varies widely ⚠️).
🔹 Taurine – An amino acid thought to help with endurance, but effects are unclear.
🔹 Guarana – A plant with extra caffeine (can make the caffeine content higher than listed!).
🔹 B Vitamins – Help convert food into energy, but excess is just flushed out in urine.
🔹 Artificial Sweeteners – Found in "sugar-free" versions; some may cause gut issues and impact blood sugar regulation.
🔹 Sugar – Often high amounts, leading to energy crashes later.🔹 Herbal Extracts (like ginseng or ginkgo biloba) – Marketed for focus & energy but have limited scientific backing.
🚨 Hidden Additives to Watch Out For
❌ Sodium Benzoate & Benzoic Acid – Preservatives that may form benzene, a potential carcinogen, when mixed with vitamin C.
❌ Sorbic Acid & Potassium Sorbate – Preservatives that can cause irritation in sensitive individuals.
❌ Erythritol – A sugar alcohol used in "zero sugar" drinks that may cause bloating and digestive discomfort.
❌ Artificial Flavoring – Often added to mask the bitterness of caffeine and other stimulants, but may contain unknown chemical compounds.
❌ Acesulfame K & Sucralose – Artificial sweeteners that may disrupt gut bacteria and have mixed research on long-term health effects.
🚨 Why This Matters
Many energy drinks don’t disclose their true caffeine levels, and combining high doses of caffeine with multiple stimulants and artificial ingredients can lead to:
⚠️ Heart palpitations & high blood pressure
⚠️ Energy crashes that hurt performance
⚠️ Digestive discomfort & bloating
⚠️ Sleep disruption (which lowers recovery & endurance!)
💡 Want to know if your energy drink is safe? Use the Yuka app
📲 to scan the barcode and check for hidden additives and overall quality before drinking! 🚀
📱 Use the Yuka App to Check Energy Drink Quality!
Not sure if your favorite energy drink is safe? Scan it with the Yuka app!
🔍 Yuka rates products based on:
✅ Nutritional quality (Sugar, additives, calorie content)
✅ Presence of harmful additives
✅ Health impact based on scientific research
📲 How to use it?
1️⃣ Download Yuka (free on iOS & Android).
2️⃣ Scan the barcode of your energy drink.
3️⃣ Get a rating (Excellent, Good, Poor, or Bad) and alternative suggestions.
💡 If your drink scores poorly, consider switching to a healthier option!
☕ How Much Caffeine is Too Much?
For endurance sports (60+ minutes):
✅ Up to 3 mg per kg of body weight per day
🚫 Higher doses = increased risk of side effects
For short, high-intensity efforts (1-60 minutes):
✅ 1.5 mg/kg (~100mg caffeine) is enough
💡 No extra benefit above 3 mg/kg!
Example: A 70kg athlete → 3 × 70 = 210mg caffeine (1lb = 2.2kg)
🚨 Under 18? Limit caffeine to less than 2.5 mg/kg per day.
🔥 The Risks of Caffeine for Young Athletes
⚠️ High doses can cause:
❌ Stomach pain & nausea
❌ Anxiety & jitters
❌ Poor focus & confusion
❌ Disrupted sleep (Caffeine stays in your system for 5+ hours!)
🤯 Caffeine dependency is real! Over time, athletes may rely on caffeine instead of proper sleep, hydration, and food—leading to burnout and poor performance.
🍎 FOOD FIRST! What to Eat Instead of Relying on Caffeine
🚀 Pre-Workout Fuel (30-60 min before training)
🔹 Oatmeal + banana 🍌
🔹 Toast + nut butter 🥜
🔹 Greek yogurt + nuts + fruit 🥣
🔥 During Long Workouts (if training >60-90 min)
🔹 Sports drinks ⚡
🔹 Fruit (orange slices, berries) 🍊🍓
🔹 Energy chews or homemade energy bites 🍫
💯 Post-Workout Recovery (Within 30 min after exercise)
🔹 Chicken, rice & avocado 🍗🍚
🔹 Protein smoothie + fruit + peanut butter 🥤
🔹 Eggs + whole-grain toast 🍳🍞
👉 Without proper fueling, caffeine can’t do its job!
🚨 Where Does Caffeine Come From?
Caffeine content varies a LOT! ⚡
🔹 Coffee (250mL brewed): 80-280mg ☕
🔹 Energy drinks (250mL): 80mg ⚡
🔹 Pre-workout supplements: 91-387mg (⚠️ High risk for banned substances)
🔹 Sports gels, bars, gum, mouth strips: 5-50mg
🔹 Cola (375mL): 36mg 🥤
🔹 Chocolate (60g bar): 48mg 🍫
👉 Best to get caffeine from natural sources like tea, coffee, and chocolate rather than risky supplements!
🏆 Should Young Athletes Use Caffeine?
🔹 Food, hydration, and sleep ALWAYS come first! Never replace real fuel with caffeine.
🔹 Test it in training first before using it on game day.
🔹 Stay hydrated! Caffeinated drinks count as fluid but watch for added sugar.
🔹 Check your sports policies! Some organizations limit caffeine use.
🔹 If using caffeine, they only do so on competitive days, with optimal nutrition, hydration, and parental permission.
💡 Consider a food-based alternative like beet juice, which naturally improves blood flow and endurance! 🥤
👉 Want to stay safe? Use the Yuka app to check energy drinks ingredients and NSF certified products are free of illegal substances.
🔥 Final Takeaway: Fuel Smart, Perform Better!
Caffeine is NOT a replacement for proper nutrition, hydration, or sleep.
🥇 Eat well.
💧 Stay hydrated.
😴 Prioritize sleep.
Then, if needed, consider caffeine strategically for competition days ONLY. 🚀🏅
Top Food-Based Performance Boosters
Beet Juice (8-16oz before activity) – A natural source of nitrates that enhances endurance, improves blood flow, and boosts oxygen utilization. 🏃♀️🥤 (Provides ~300-600 mg of dietary nitrates)
Resync Recovery – A blend of beets, tart cherry, and collagen designed to improve blood flow, muscle recovery, and endurance
Use Coupon code for discount: DAWNW
Beet It Sport – 100% concentrated beet juice, rich in natural nitrates to increase oxygen delivery, stamina, and endurance. Perfect for endurance athletes! 🚴🥤 (1 shot = 70mL provides 400 mg nitrates)
HumanN SuperBeets Elite or Chews – A nitric oxide booster made from beets that helps enhance blood circulation and oxygen use for peak performance. 🏋️♂️
Klean Pre-Workout – If you still want a caffeine boost, this NSF-Certified pre-workout contains natural caffeine from green tea extract along with beets and electrolytes for a clean, steady energy boost. ⚡☕
Ideal Nitric Oxide Levels from Beets for Athletes
Effective Dose: 300-600 mg of dietary nitrates per day
Beet Juice Equivalent: 8-16 oz (~250-500mL) of beet juice typically provides 300-600 mg of nitrates
Beetroot Powder Equivalent: 1-2 teaspoons (~6-12g) of concentrated beetroot powder
Time to Take: 60-90 minutes before exercise for peak nitric oxide levels
👉 Why choose these options? They provide real fuel to enhance endurance, oxygen efficiency, and muscle recovery—without the downsides of artificial energy drinks!
👉 Monitor caffeine intake: Athletes under 18 should limit caffeine to <2.5mg per kg of body weight per day to avoid side effects like jitters and sleep disruption.
👉 Download Your Free Guide Here
🌈 Click the link below to get your FREE Clean Energy Drink download!
Micah Markley
In the world of sports, achieving peak performance goes beyond just rigorous training and practice. Nutrition plays a pivotal role in enhancing an athlete’s strength, speed, and overall capabilities. At SN2Go & DWSNA, athletes are discovering how the right nutritional guidance can transform their game.
Take Michael Markley, for example. Starting his journey with a struggle to gain weight, he has now added over 40 pounds of lean muscle, becoming not only leaner and faster but also a leader on his team.
This transformation was not just about hitting the gym harder but incorporating specialized sports nutrition and testing into his training regimen.
The Academy focuses on personalized nutrition plans that cater to individual needs, ensuring that athletes fuel their bodies for optimal performance. Whether it’s through “Food for Speed” blogs or the interactive SN2Go platform, athletes have access to resources that help them fuel, grow, thrive, and dream.
The importance of nutrition is echoed in their motto: “Fuel your goals & dreams!” With a variety of snacks and hydration options, they provide a comprehensive approach to athlete wellness. Emphasizing the need for proper fueling, the Academy ensures that every athlete is equipped with the knowledge and tools to succeed.
Join the wave of athletes who are not just training hard but also eating smart. With the right nutrition, your potential is limitless. Fuel your performance and see the difference it makes in your journey to greatness.
Ready to fuel your body and dreams every day?
Join my DWSNA Academy
Why?
Because I want to support your Goals & Dreams NOW!
Check out the Food for Speed podcast – SN2Go and Dawn Weatherwax deliver expert sports nutrition tips for youth athletes, parents, and coachesListen to the Podcast
For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a
renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies
for optimizing nutrition.
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At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs. Whether you're an individual, part of a team, club, or school, DWSNA offers expert guidance at your preferred pace.
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Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams and cheering from the sidelines!
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Keep running, keep fueling, and keep dreaming big!
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Frequently Asked Questions (FAQs)
1. Is caffeine safe for young athletes?
Caffeine can have short-term benefits like alertness and reduced fatigue, but it comes with risks.For athletes under 18, too much caffeine can cause anxiety, poor sleep, stomach issues, and even dependency.👉 Safe use? Only on competition days, under 2.5 mg/kg, and only when food, hydration, and sleep are dialed in.
2. What’s better than energy drinks for performance?
Real food and fluids. Athletes perform better with:
🥣 Oatmeal + banana (30–60 min before)
💧 Electrolytes + water
🥤 Beet juice for natural endurance boostsEnergy drinks often contain hidden caffeine, preservatives, sugar, and stimulants that can backfire.
3. How do I know if an energy drink is safe?
📲 Use the Yuka app to scan any product and reveal:
Hidden additives (like sodium benzoate or erythritol)
High caffeine content
Ingredient risksIf it scores “Poor” or “Bad,” it’s best to avoid.
4. What should my athlete eat before practice?
✅ 30–60 minutes before training, give them:
Oatmeal + banana
Nut butter toast
Greek yogurt + berries
Or a clean, liquid carb option from our free guide👉 Download it here: 30+ Liquid Fueling Options
5. Is beet juice a good alternative to caffeine?
YES! 🥤 Beets are rich in nitrates that:
Improve blood flow and oxygen use
Boost endurance naturally
Don’t cause crashes or jittersAim for 8–16oz or 300–600mg nitrates, 60–90 min before activity.
6. What’s the #1 mistake athletes make with energy?
Skipping fuel or relying on caffeine instead of food.⚠️ Caffeine without carbs = no real energy.SN2Go teaches: Fuel first. Caffeine (maybe) later.👉 Take the Fuel to Win Quiz + 30 Days Free to learn exactly how much your athlete needs.
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