Binging on Your Favorite Game - How Much Coffee is Safe?

Gaming is big in the United States - American gamers spend an average of seven hours per week playing, while professional gamers can play for seven or more hours per day! It is no secret that video games require a lot of focus, stamina, and attention to detail.

Hardcore gamers are no stranger to long gaming sessions and even pulling all-nighters.

Avid gamers are often in need of something to help their gaming performance when playing for long sessions.

Caffeine is a known stimulant that people have been using to increase their energy and brainpower for hundreds of years. Could a simple cup of Joe be that secret weapon gamers are looking for to gain a competitive edge on their opponents?

Understanding Caffeine

Caffeine is the active ingredient in coffee. It is the most widely used stimulant in the world.

Caffeine increases the activity level of the brain, which causes a spike in alertness, wakefulness, and mood. These are all characteristics that gamers are looking for when gaming.

Caffeine decreases fatigue in the brain through its effect on a molecule called adenosine. Adenosine is a breakdown product of our energy molecule, ATP. When ATP gets used up for things like thinking, concentration, or other mentally taxing activities, adenosine is created. This signals to your brain that you have engaged in mental activities that have used up your energy stores, and it is time to rest and repair - in other words, sleep. Adenosine binds to its receptors which then causes the brain to slow down, making you feel tired.

The caffeine molecule has a very similar structure to the adenosine molecule. Therefore, it can bind to the adenosine receptors. However, unlike adenosine, caffeine has the opposite effect on the brain. Instead of slowing the mind down and causing fatigue, the caffeine molecule stimulates the brain.

In theory, caffeine seems to be extra kick gamers are looking for. However, let's see what the research says about caffeine and its ability to promote enhanced cognitive function.

Does Caffeine Really Help Mental Performance?

There have been several research studies on caffeine and mental performance. The general consensus from all these studies indicates that caffeine does increase cognition and brain function.

- Caffeine's effects on mental performance include:
- Increased alertness/wakefulness
- Better reaction time
- Improved mood
- Decreases fatigue

However, caffeine and mental performance enhancement may not be as straightforward as it seems. There are a few factors to consider, such as dose, breakdown of caffeine, and tolerance.

Dosage of Caffeine

Studies show that low to moderate doses of caffeine (40mg to 300mg) will increase alertness, vigilance, attention, and reaction time. The Institute of Medicine Food and Nutrition Board Committee on Military Nutrition Research reported that 150mg of caffeine enhances cognitive performance for at least 10 hours. However, high doses are likely to increase tension, anxiety, nervousness as well as jitteriness.

In other words, there is a broad range of caffeine dosages that seem to help with mental performance.

To put this into context, one cup (8 oz) of coffee contains approximately 95mg of caffeine, and one Red Bull (12 oz) contains 111mg of caffeine.

The range is effective doses is likely to do other factors such as metabolism and tolerance.

Caffeine Break-Down

Once consumed, caffeine's effect peaks after 30 to 60 minutes and it stays in your system for 2-12 hours.

However, there are some factors that can speed up its metabolism. For example, smokers are shown to break down caffeine at a faster rate than non-smokers. So, smoking cigarettes could decrease the effect caffeine has on mental stimulation.

Also, genetically, some people metabolize caffeine quicker than others. This is due to a faster acting enzyme (CYP1A2) which is responsible for caffeine breakdown.

Tolerance to Caffeine

As we have seen, caffeine seems to have a positive effect on brain function. The issue is when people drink coffee or other caffeine-containing beverages regularly.

There is mixed evidence on what habitual caffeine consumption has on its effects. Some sources indicate that these people will not get the same cognitive enhancement and mental stimulation as those who do not consume caffeine often. Other sources agree that some tolerance occurs, but caffeine will still positively increase mental functions.

Likely, caffeine consumption will always increase mental stamina, alertness, reaction time, and cognition; however, the effects may be slightly less so with habitual consumption.

What This Means for Gamers

In summary, caffeine has been shown time and time again in research that it enhances several aspects of mental performance. It does seem like an obvious go-to for gamers to play better and longer. Keep in mind that smoking and habitual caffeine consumption might decrease its maximum effect. Also, avoid going overboard with caffeine as it might cause anxiety, tension, and other adverse effects which could negatively impact your health (and gaming!).