• Olivia

CAFFEINE & SPORTS PERFORMANCE

A new position stand was published this month in the Journal of the International Society of Sports Nutrition regarding caffeine supplementation and sports performance.

This has been a topic of study and discussion for years, and the research is still evolving.


  • Caffeine has consistently shown performance enhancing effects with a dosage of 3-6mg/kg body weight 30-60 minutes prior to exercise.

  • Aerobic endurance appears to be the form of exercise with the most consistent moderate-to-large benefits from caffeine use

  • Small to moderate benefits of caffeine use include, but are not limited to: muscular endurance, movement velocity and muscular strength, sprinting, jumping, and throwing performance, as well as a wide range of aerobic and anaerobic sport-specific actions

  • Caffeine appears to improve physical performance in both trained and untrained individuals

  • Caffeine may improve cognitive and physical performance in some individuals under conditions of sleep deprivation

  • Alternative sources of caffeine such as caffeinated chewing gum, mouth rinses, energy gels and chews have been shown to improve performance, primarily in aerobic exercise

  • Energy drinks and pre-workout supplements containing caffeine have been demonstrated to enhance both anaerobic and aerobic performance

Another point to mention is the benefits of pairing caffeine and carbohydrates before a training session and the even greater ergogenic effect.


Reference:

Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr18, 1 (2021). https://doi.org/10.1186/s12970-020-00383-4





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