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Caffeine and Sports Training

 

Caffeine is sometimes called “the world’s most popular drug”.

It’s a very common naturally-occurring stimulant found in coffee and other foods/drinks.

Its main effect is on the brain, helping to increase alertness and reducing fatigue. It’s also used for fat loss and in sports training.

And it is safe and effective for these purposes…to a certain extent.

Let’s hash out the details of the benefits (and risks) of caffeine for sports training. We’ll also touch on caffeine supplements, coffee, and energy drinks. As well as the use of caffeine along with ephedrine.

CAFFEINE

Caffeine is the most widely used stimulant in the world. About 80% of the world drinks a caffeinated beverage every day, mostly as tea or coffee. In fact, it’s a natural compound that has been used for thousands of years.

Caffeine reduces fatigue, and enhances mental alertness and concentration. And it can also improve physical endurance.

REFERENCES

Burke, L.M. (2009). Caffeine and sport performance. Applied Physiology Nutrition and Metabolism 33(6):1319-34. DOI: 10.1139/H08-130
LINK: https://www.researchgate.net/publication/23669680_Caffeine_and_sport_performance

Caine, J.J. & Geracioti, T.D. (2016). Taurine, energy drinks, and neuroendocrine effects. Cleve Clin J Med. 83(12):895-904. doi: 10.3949/ccjm.83a15050.
LINK: http://www.mdedge.com/ccjm/article/120413/adolescent-medicine/taurine-energy-drinks-and-neuroendocrine-effects

Doherty, M. & Smith, P.M. (2004). Effects of caffeine ingestion on exercise testing: a meta-analysis. Int J Sport Nutr Exerc Metab. 14(6):626-46.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/15657469/

Examine.com, Supplements, Caffeine. Accessed March 11, 2017.
LINK: https://examine.com/supplements/caffeine/

Examine.com, Supplements, Ephedrine. Accessed March 11, 2017.
LINK: https://examine.com/supplements/ephedrine/

Ganio, M.S., Klau, J.F., Casa, D.J., Armstrong, L.E. & Maresh, C.M. (2009). Effect of caffeine on sport-specific endurance performance: a systematic review. J Strength Cond Res. 23(1):315-24. doi: 10.1519/JSC.0b013e31818b979a.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/19077738

Health Canada, Natural Health Products Ingredients Database, Caffeine. Accessed March 9, 2017.
LINK: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=53&lang=eng

Health Canada, Natural Health Products Ingredients Database, Ephedrine. Accessed March 11, 2017.
LINK: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=271&lang=eng

Heckman, M. A., Weil, J. & De Mejia, E. G. (2010), Caffeine (1,3,7-trimethylxanthine) in Foods: A Comprehensive Review on Consumption, Functionality, Safety, and Regulatory Matters. Journal of Food Science, 75: R77–R87. doi:10.1111/j.1750-3841.2010.01561.x
LINK: http://onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2010.01561.x/full

Hodgson, A.B., Randell, R.K. & Jeukendrup, A.E. (2013). The metabolic and performance effects of caffeine compared to coffee during endurance exercise. PLoS One. 8(4):e59561. doi: 10.1371/journal.pone.0059561.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616086/

Jówko E. Antioxidants in Sports Nutrition. Chapter 8: Green Tea Catechins and Sport Performance. © 2015 by Taylor & Francis Group, LLC. Bookshelf ID: NBK299060 PMID: 26065095
LINK: https://www.ncbi.nlm.nih.gov/books/NBK299060/

Nehlig, A. & Debry, G. (1994). Caffeine and sports activity: a review. Int J Sports Med. 15(5):215-23.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/7960313/

Souza, D.B., Del Coso, J., Casonatto, J. & Polito, M.D. (2017). Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis. Eur J Nutr. 56(1):13-27. doi: 10.1007/s00394-016-1331-9.
LINK: https://www.researchgate.net/publication/309281522_Acute_effects_of_caffeine-containing_energy_drinks_on_physical_performance_a_systematic_review_and_meta-analysis

Spriet, L.L. (2014). Exercise and Sport Performance with Low Doses of Caffeine. Sports Med 44(Suppl 2): 175. doi:10.1007/s40279-014-0257-8
LINK: https://link.springer.com/article/10.1007%2Fs40279-014-0257-8