Caffeine for Endurance Athletes

Caffeine for endurance athletes

Consuming 200 to 400 milligrams of caffeine before training or sports competitions improves performance in endurance and high -intensity exercise. Spanish researchers from the University of Castilla – La Mancha in Toledo found that caffeine improved performance in the bench press and squat when taken in the morning but not the afternoon. For Endurance athletes, there are benefits.

What is the evident? Recent evidence has added to our perceptive on caffeine. Caffeine can enhance performance over a wide range of exercise protocols. These include not only endurance events lasting 90 minutes or longer and ultra endurance events lasting over 4 hours but also high intensity exercise lasting 1 to 5 minutes. There is also evidence that small doses of caffeine – 0.5 to 1.4 milligrams per pound  – can aid performance if taken before competition, at various times during competition, or toward the end of an exercise session or race when an endurance athlete can become fatigued.

Side Effects? Not all athletes react to caffein in the same way. Caffeine’s diuretic effect has long been debated, but it appears that it is essentially insignificant. You should experiment during training and not during the competition It is best to work with the lowest effective dose possible to achieve a performance enhancement.

Reference:

Eberle, Suzanne Girard. Endurance Sports Nutrition. Champaign, IL: Human Kinetics, 2000. Print.

Rosenbloom, Christine. Sports Nutrition a Practice Manual for Professionals. 5th ed. Chicago?: Academy of Nutrition and Dietetics, 2012. Print.

Ryu, Sungpil, Sung-Keun Choi, Seung-Sam Joung, Heajung Suh, Youn-Soo Cha, Soochun Lee, and Kiwon Lim. “Caffeine as a Lipolytic Food Component Increases Endurance Performance in Rats and Athletes.” Journal of Nutritional Science and Vitaminology: 139-46. Print.

Tarnopolsky, Mark A., Martin Gibala, Asker E. Jeukendrup, and Stuart M. Phillips. “Nutritional Needs of Elite Endurance Athletes. Part II: Dietary Protein and the Potential Role of Caffeine and Creatine.” European Journal of Sport Science: 59-72. Print.

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Categories: Coach's Corner

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