Should teenage athletes consume caffeine?

In this episode, Zach Guiser and John Tropeano kick things off with John's full recap of his first Ironman, battling the wind, and his caffeine strategy for the 13+ hour race .

This leads to the main topic: a deep dive into whether teenage athletes should consume caffeine. Zach breaks down the science, explaining that caffeine doesn't create energy (ATP) but rather blocks the brain's sleep-pressure signals (adenosine) to make you feel less tired .

They review two major studies:

1. Safety: For adolescents, the data is limited, but the available evidence suggests a limit of around 1.13 mg per pound of body weight per day (2.5 mg/kg) .

   
   

2. Efficacy: An umbrella review of 21 meta-analyses found that while caffeine does improve performance, the effect size is very small for most explosive, power-based sports . Its most significant impact is on aerobic endurance.

   
   

Finally, they bust three common myths:

• Caffeine does not stunt your growth.

• It does not dehydrate you at normal doses .

• It does not provide a major boost for short-term, high-intensity sports.

  
  

Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.

IN THIS EPISODE:

• 00:32 - John's Ironman Recap

• 03:38 - John's Caffeine Intake for the Ironman (350mg)

• 04:52 - Main Topic: Should a Teenage Athlete Consume Caffeine?

• 05:17 - The Public Narrative on Caffeine (Energy Drinks, Pre-Workout, etc.)

• 13:03 - What the Science Says: What is Energy (ATP)?

• 16:14 - How Caffeine Actually Works (It Blocks Adenosine)

• 18:06 - Study #1 (Wachoff et al.): Is Caffeine Safe for Teens?

• 20:19 - Study #1 Findings: Suggested safe limit is 1.13mg/lb (2.5mg/kg)

• 22:23 - Study #2 (Grgic et al.): Is Caffeine Effective for Performance?

• 24:57 - The Catch: Statistical Significance vs. Small Effect Size

• 33:59 - Zach's Final Stance on Caffeine for Teens

• 34:32 - Mythbusters Start

• 34:48 - Myth #1: Does Coffee Stunt Your Growth?

• 38:45 - Myth #2: Does Caffeine Dehydrate You?

• 41:00 - Myth #3: Do Energy Drinks Make You Perform Better?