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202 Peeling et al.
adequate level (Gonçalves et al., 2017). Furthermore, studies have shown that
of evidence to athletes need not undertake “caffeine withdrawal” over the days
suggest prior to competition use to achieve a performance improvement
marginal (Irwin et al., 2011). Earlier studies that suggested a larger
performance performance improvement when caffeine supplementation was
gains may be preceded by a dehabituation period may have been measuring the
possible for reversal of the negative effects of caffeine withdrawal (i.e.,
elite athletes (a headache, fatigue, demotivation; Irwin et al., 2011) on top of the
population normal performance effect rather than a unique benefit.
where such The caffeine supplementation literature shows strong
gains are evidence of improved performance when it is consumed before
generally events varying in duration from 5 to 150 min (Ganio et al., 2009).
harder to obtain) Furthermore, low–moderate doses of caffeine (100–300 mg)
when added to consumed during endurance exercise (after 15–80 min of activity)
a bespoke and have also been shown to enhance endurance performance by a
periodized training and nutrition plan. These supplements are range of 3–7% (Paton et al., 2015; Talanian & Spriet, 2016). When
summarized with the mechanism of action and the potential considering short-term, supramaximal tasks, the ingestion of 3–6
application to trackand-field athletics presented in Tables 2 and 3, mg/kg BM of caffeine taken 50–60 min preexercise relates to
respectively. performance gains of >3% for anaerobic activities of 1–2 min in
duration (Wiles et al., 2006). Therefore, there is support for
Caffeine highperformance track-and-field athletes in the longer sprints,
Caffeine shows well-established benefits for enhancing athletic middle distance, and endurance/ultraendurance events to consider
performance across both endurance-based events and short-term, competition use of caffeine. Furthermore, shifting the “social”
supramaximal tasks. Caffeine dosages of 3–6 mg/kg of body intake of caffeine to target its effects to training sessions may
mass (BM), consumed ∼ 60 min prior to exercise in the form of help to improve the quality of some workouts, particularly if
anhydrous caffeine (i.e., pill or powder form), are commonly rehearsing competition practices or undertaking sessions in a
shown to result in performance gains (Ganio et al., 2009). fuel-depleted state (Lane et al., 2013).
However, lower caffeine doses (<3 mg/kg BM, ∼ 200 mg),
provided both before and during exercise, have also resulted in
an ergogenic benefit (Spriet, 2014). Of note, recent research has Creatine Monohydrate
suggested that the ergogenic effects of caffeine are influenced by Creatine monohydrate (CM)
the athlete’s variant of a number of genes, including the CYP1A2 supplementation increases
gene involved in the liver metabolism of caffeine (Guest et al., muscle creatine and
2018). This explains the well-known variability in individual phosphocreatine stores,
responses to the sustaining exercise that is
“social” use of otherwise limited by the
caffeine, confirming inability of phosphocreatine
the need for athletes resynthesis to keep pace
both to trial their with exercise fuel demands, for
intended example, single and
performance uses of repeated bouts of high-
caffeine prior to intensity exercise (<150 s
implementation in duration), with the most pronounced effects evident during tasks
competition and to <30 s (Branch, 2003; Lanhers et al., 2017). Indeed, creatine
take into account supplementation received widespread attention in 1992 when the
their personal first report on successful loading protocols (Harris et al., 1992)
history of reactions was published at the same time as anecdotes emerged from the
to caffeine intake in Barcelona Olympic Games regarding its use by gold-medal
“everyday life” (e.g., effects on heart rate, jitteriness, or sleep winning British track-and-field sprinters. In addition, chronic
quality). Interestingly, larger caffeine doses (≥9 mg/kg BM) do training adaptations, such as lean mass gains and improvements
not appear to increase the performance effect (Bruce et al., 2000), to muscular strength and power, have also been noted with both
and are more likely to increase the risk of negative side effects direct and indirect mechanisms proposed (Table 2). Less
such as nausea, anxiousness, insomnia, and restlessness (Burke, commonly, performance advantages for endurance athletes have
2008). Caffeine habituation seems to have limited impact on the also been suggested, including such
performance effects of this stimulant (Goldstein et al., 2010);
high-habitual daily caffeine users tend to encounter similar
performance benefits as those with low and moderate intakes

IJSNEM Vol. 29, No. 2, 2019
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