Caffeine
One of the most widely studied stimulants in the world: alertness, endurance and a reduced perception of exertion during training.
Benefits
- Improves alertness and reduces the feeling of exertion
- Supports endurance and performance during training
- May slightly increase energy expenditure
Precautions
May cause nervousness, palpitations and sleep disturbances. Avoid taking it late in the day. Use with caution if you have high blood pressure, heart problems, anxiety or are pregnant.
Recommended dosage
3 to 6 mg per kg of body weight, 30 to 60 minutes before exercise
Did you know?
A habitually high intake of caffeine does not appear to negate the benefits of acute caffeine supplementation on endurance performance.
What the studies say
This consensus statement from the IOC (International Olympic Committee) states that caffeine is one of the few dietary supplements whose benefits for the performance of elite athletes are well established. However, it points out that its effectiveness varies considerably from one person to another and depending on the conditions of use. It is recommended that you consult a professional before using supplements.
Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, Rawson ES, Walsh NP, Garthe I, Geyer H, Meeusen R, van Loon LJC, Shirreffs SM, Spriet LL, Stuart M, Vernec A, Currell K, Ali VM, Budgett RG, Ljungqvist A, Mountjoy M, Pitsiladis YP, Soligard T, Erdener U, Engebretsen L. — British journal of sports medicine (2018) — View the source study
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more