Caffeine

Question 1

What are the proposed mechanisms of caffeine performance benefits?

Answer 1

• Increases fat oxidation
• Slows glycogen depletion, delaying fatigue
• Increases power output
• Enhances glycolytic regulatory enzyme kinetics
• competitive adenosine receptor antagonist

Question 2

What are the ergogenic benefits of caffeine?

Answer 2

• Reduces RPE
• Enhances cognitive and neuromuscular function
• Improves endurance performance
• Improves aerobic and anaerobic power/capacity

Question 3

What are the dose recommendations for caffeine?

Answer 3

• 3 to 6 mg per kg
• 45-60 minutes prior to exercise
• More effective in powder or pill form than coffee or gel or drinks

Question 4

What are the side effects of caffeine?

Answer 4

• Anxiety, restlessness, headaches if withdrawal
• GI distress, tremors, palpitations and performance impairment if overdosed
• Poor sleep if taken too late in the day

Question 5

What impact does adenosine have on CNS activity and how does it relate to caffeine’s ergogenic effects??

Answer 5

It is an inhibitory neurotransmitter so promotes sleepiness, and inhibits dopamine, reducing mental alertness.

Caffeine competes for adenosine receptors, reducing the magnitude of the above effects, giving you more energy

Question 6

How does caffeine improve fat oxidation?

Answer 6

• Stimulates adrenaline secretion, which increases adipose lipolysis, providing more fuel from fatty acids potentially causing a glycogen sparing effect

Question 7

How does caffeine improve power output?

Answer 7

-Caffeine improves intracellular calcium mobilisation, aiding in crossbridge formation

Question 8

What factors influence optimal dose?

Answer 8

• Timing of consumption

- Form of intake

Question 9

How does timing of consumption impact optimal caffeine dose?

Answer 9

-Greater response are observed from small doses when taken around the onset of fatigue