Can a cup of coffee improve athletic performance? How much is effective?
Many athletes enjoy a caffeine-lift either as a morning eye-opener, during daily coffee breaks, before training, and during competitions. There is always a question mark about caffeine. Should I use caffeinated gels during or before long runs? How much coffee should I consume before the competition to improve the performance? The purpose of this article is to look at caffeine, which is most commonly consumed as coffee, as a part of a sports supplement and help you determine whether you want to take it or leave it. Research on caffeine and performance is not a new topic. The recent studies suggest that caffeine may help to improve physical performance during both endurance and high-intensity exercise. The evidence indicated the amount of caffeine that enhances performance ranges from 0.5 to 2 mg/lb body weights (2 to 3 mg/kg) taken one hour before exercise. For example, a 150 lb person, this comes to about 75 to 300 mg per day. More does not seem to be better. Also, there is no ev...