Written by justis berg
28 October 2010

Caffeine is a popular supplement in athletes and the stimulant of choice for most people around the world. The International Society of Sports Nutrition issued a position stand on caffeine and performance. Caffeine boosts performance in trained athletes in low-to-moderate doses (3 to 6 milligrams per kilogram bodyweight), but higher doses produce no further beneficial effects. Caffeine in pill form works better than coffee, tea, or colas.

Caffeine increases mental focus during fatigue and sleep deprivation, and it increases endurance performance. It is useful during high-intensity team sports, such as soccer and basketball. Caffeine does not promote diuresis (water loss) or interfere with temperature regulation. Curiously, caffeine is not banned in Olympic sports, but is restricted by the NCAA. (Journal of the International Society of Sports Nutrition, 7: 5, 2010; published online)