Caffeine

what we should know…

1) There is evidence that caffeine may enhance performance in endurance athletes and speed endurance athletes.
2) Caffeine does not appear to increase weight loss but may delay fatigue and improve mental sharpness.
3) Side effect include: anxiety, jitteriness, rapid heartbeat, upset stomach, and insomnia.
4) Caffeine is an addictive substance. Tolerance may minimize benefits, and withdrawal symptoms can negatively impact performance.
5) Know what you’re putter in your body. Some caffein-containing products may have additional additives that could impair performance.
6) Caffeine doe snot cause dehydration or electrolyte imbalance, but athletes should rely on non-caffeinated beverages when rapid hydration is necessary.
7) Recommendations:
Time- 1 hour pre-competition, but practice during training first
Amont- Tolerance depends on the individual, but 2-6 mg/kg body weight (no more than 9 mg/kg) is adequate.
Type: suggest caffeine, in pill form, may be more effective than drinking coffee and is better tolerated. (Pills (1 tablet) 100mg)

Thanks,
~Anna