Caffeine is a known stimulant, and is an ingredient in certain types of ergogenic aids such as energy drinks. Caffeine has been shown to affect certain types of athletic performance in numerous studies. However, according to the American Dietetic Association, having certain levels of caffeine in the urine of greater than 15 mcg per mL of urine is restricted by the National Collegiate Athletic Association. Sources of caffeine include energy drinks, some sports drinks, coffee, tea and soda.
Urination
Consuming large amounts of caffeine can sometimes cause an increase in urination. However, according to the a review article published in a 2010 edition of the "Journal of the International Society of Sports Nutrition" by E Goldstein et al., results from caffeine studies performed when an individual is at rest should not apply to caffeine consumption during exercise. The same article notes that recent research shows caffeine consumption during exercise does not significantly affect rates of sweat loss or urination.
Perception of Effort
Caffeine is a stimulant that affects the central nervous system, and when consumed in certain doses can increase an individual's energy level. According to the American Dietetic Association, beneficial ergogenic effects of caffeine on athletic performance may be closely related to an athlete's decreased perception of effort.
Enhanced Performance
Caffeine consumption may enhance certain types of exercise and athletic performance. The International Society of Sports Nutrition position stand on caffeine is that it is effective for high-intensity endurance activities and time trial performances at low or moderate doses of about 3 to 6 mg per kg of body weight, and taken 30 to 60 minutes prior to the performance. Current research pertaining to the effects of caffeine on strength and power sports is inconsistent.
Enhanced Cognition
Consuming caffeine has been shown to enhance cognition, especially for sleep-deprived individuals. According to the International Society of Sports Nutrition, caffeine can enhance vigilance and alertness in athletes during exhaustive exercises in a population of highly trained individuals such as special operations military personnel.
References
- American Dietetic Association: Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance
- "Journal of the International Society of Sports Nutrition": International Society of Sports Nutrition Position Stand: Caffeine and Performance: E Goldstein et al.: Jan. 2010
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