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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:
- 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).
- Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state* as compared to coffee.
- It has been shown that caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation.
- 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, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration.
- The literature is equivocal when considering the effects of caffeine supplementation on strength-power performance, and additional research in this area is warranted.
- 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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