Caffeine

Caffeine Enhances Sport Performance

Goldstein et al. (2010) J Int Soc Sports Nutr. 7:5.

Conclusions:

• Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages (>/= 9 mg/kg).
• Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to coffee.
• Caffeine can enhance vigilance during bouts of extended exhaustive exercise.
• Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance.
• Caffeine supplementation is beneficial for high-intensity exercise.
• The literature is equivocal when considering the effects of caffeine supplementation on strength-power performance.