Sports Supplements –- Caffeine

Caffeine has been used by endurance athletes for years as a way to stay alert and improve endurance. It is one of the best-researched nutritional supplements, and the overwhelming scientific evidence suggests that, in moderation, it has no adverse health effects.

Caffeine Claims

• Improves athletic performance
• Increases energy
• Delays fatigue
• Improves fat burning by increasing fat metabolism
• Spares muscle glycogen
• Enhances body fat loss

Research Shows

• Acts as a central nervous system (CNS) stimulant
• Raises epinephrine levels
• Increases alertness
• Delays fatigue
• May slightly spare muscle glycogen
• Does not promote body fat loss

Tips and Cautions

• 3-6 mg/kg of caffeine one hour prior to exercise improves overall endurance
• Side effects include nausea, muscle tremor, palpitations and headache
• Increases the effect of (potentiates) ephedrine side-effects so they should not be taken together.
• Acts as a diuretic, so adequate fluid intake is crucial

Caffeine use is fairly common among athletes at all levels of competition. Keep in mind that caffeine is on the IAOC banned substance list, so athletes in international competition would be wise to moderate its use.

Sports Supplements: Protein