Conclusion

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The 2010 International Society of Sports Nutrition position statement on caffeine supplementation and sports performance5 summarises the evidence to date in the following seven points:

  1. Caffeine is effective for enhancing sport performance in trained athletes when consumed in low to moderate dosages (~3-6mg/kg) and, overall, does not result in further enhancement in performance when consumed in higher dosages ( ≥ 9mg/kg).
  2. Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state* as compared to coffee.
  3. It has been shown that caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation.
  4. Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance.
  5. Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration.
  6. The literature is equivocal when considering the effects of caffeine supplementation on strength-power performance, and additional research in this area is warranted.
  7. The scientific literature does not support caffeine-induced diuresis during exercise or any harmful change in fluid balance that would negatively affect performance”.

*in a capsule, tablet of powder form.

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