International society of sports nutrition position stand: caffeine and performance
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International society of sports nutrition position stand: caffeine and performance Erica R Goldstein1, Tim Ziegenfuss2, Doug Kalman3, Richard Kreider4, Bill Campbell5, Colin Wilborn6, Lem Taylor6, Darryn Willoughby7, Jeff Stout8, B Sue Graves1, Robert Wildman9, John L Ivy10, Marie Spano11, Abbie E Smith8, Jose Antonio12*
Abstract Position Statement: The position of The Society regarding caffeine supplementation and sport performance is summarized by the following seven points: 1.) Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages (≥ 9 mg/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. Introduction Research on the physiological effects of caffeine in relation to human sport performance is extensive. In fact, investigations continue to emerge that serve to delineate and expand existing science. Caffeine research in specific areas of interest, such as endurance, strength, team sport, recovery, and hydration is vast and at times, conflicting. Therefore, the intention of this position statement is to summarize and highlight the scientific literature, and effectively guide researchers, practitioners, coaches, and athletes on the most suitable and efficient means to apply caffeine supplementation to mode of exercise, intensity, and duration. Caffeine and mechanism of action To understand the effect of caffeine supplementation in its entirety it is necessary to discuss its chemical nature and how the compound is physiologically absorbed into the body. Caffeine is quickly absorbed through the gastrointestinal tract [1-3], and moves through cellular * Correspondence: [email protected] 12 Nova Southeastern University, Fort Lauderdale-Davie, FL 33314, USA
membranes with the same efficiency that it is absorbed and circulated to tissue [4,5]. Caffeine (1,3,7-trimethylxanthine) is metabolized by the liver and through enzymatic action results in three metabolites: paraxanthine, theophylline, and theobromine [1,6-8]. Elevated levels can appear i
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