Discover: Caffeine

Caffeine is stimulant that works on the central nervous system to make us feel more awake and alert. It is found in popular food and beverages, like coffee, tea, soda, chocolate and energy drinks.



Personalized Recommendations

We test three genes – CYP1A1, CYP1A2 and ADORA2A. You can use your personalized caffeine insights to alter the quantity and time you consume caffeine to optimize your sleep and recovery and improve your brain function in the dance studio.

Caffeine Metabolism

The CYP1A1 and CYP1A2 Genes

By understanding how you break down caffeine, you can work out how much caffeine is optimal for you.

The CYP1A1 and CYP1A2 genes both produce liver enzymes that help to break down caffeine. The area measured in this test is a section of DNA which is between these two genes.

While traditionally testing for CYP1A2 alone was believed to be the best measure of the rate of caffeine processing, new research suggests that testing the CYP1A1-CYP1A2 gene is more reliable.

Caffeine’s Effect On Sleep

The ADORA2A Gene

Sleep is crucial for a dancer’s body to recover after long sessions in the studio. Without proper recovery, you could be more prone to injury and you won’t perform at your best. For optimal rest and recovery, undisturbed sleep for nine to eleven hours (six to 13 year old’s), eight to 10 hours (14-17 year old’s), and seven to nine hours (18 to 64 year old’s) is recommended.

ADORA2A controls how caffeine is received in the brain. A chemical called adenosine helps a person to feel sleepy. Caffeine can reduce the ability of adenosine to act and can interfere with sleep. Caffeine affects individuals differently and studies have shown that variations in the likelihood of sleep quality, anxiousness and increased alertness are linked to ADORA2A gene results.

ADORA2A Gene - Positive Impact

Although your PPARG gene suggests you’re less sensitive to the amount and type of fat in your diet, it’s still crucial for your life as a dancer to include healthy fats that allow your energy compensation. Dancers need about 20-35% of their total daily calories to come from healthy fats. Good sources of fats include nuts and seeds, nut and seed butters, avocados, olive oil, fish and lean meats such as chicken and turkey.

Caffeine And Dance Performance

The CYP1A2 Gene

The CYP1A2 gene produces the main enzyme involved in breaking down caffeine. Depending on this gene, people can experience benefits or drawbacks when drinking caffeine before a physical sport performance.

The CYP1A2 enzyme can work at increased speed in the presence of certain substances, called inducers. This means that upon ingestion of such substances, the body becomes able to process caffeine more quickly than before. Inducers include cruciferous vegetables (e.g. cauliflower, cabbage, broccoli, brussels sprouts) and charcoal-grilled meats.

Additional References

Guest N, et al. Caffeine, CYP1A2 Genotype, and Endurance Performance in Athletes. Med Sci Sports Exerc. 2018 Aug;50(8):1570-1578. doi: 10.1249/MSS.0000000000001596. PMID: 29509641.

Womack CJ, et al. The influence of a CYP1A2 polymorphism on the ergogenic effects of caffeine. J Int Soc Sports Nutr. 2012 Mar 15;9(1):7. doi: 10.1186/1550-2783-9-7. Erratum in: J Int Soc Sports Nutr. 2015;12:24. PMID: 22420682; PMCID: PMC3334681.

Pataky MW, et al. Caffeine and 3-km cycling performance: Effects of mouth rinsing, genotype, and time of day. Scand J Med Sci Sports. 2016 Jun;26(6):613-9. doi: 10.1111/sms.12501. Epub 2015 Jun 9. PMID: 26062916.