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Studies: Caffeine can help athletes in both endurance and sprinting events

Posted March 29th, 2007 at 4:00 PM by Martha Jones

Section: Nutrition, Supplements

It has been established for more than 50 years that caffeine helps you exercise longer in events that require endurance.

Recently researchers at Christ Church University in Canterbury, UK, showed that caffeine also helps you in much shorter events. Trained cyclists raced one kilometer (0.6 mile) on three times, in random order, after taking 5 mg of caffeine, taking a placebo, or taking nothing.

Their speed, mean power and peak power were more than three percent higher after taking caffeine (Journal of Sports Sciences, November 2006).

Most athletes know that caffeine improves their performance. A recent study from Griffith University in Queensland, Australia shows that 90 percent of triathletes used a caffeinated substance immediately prior to or throughout a competition (International Journal of Sport Nutrition and Exercise Metabolism, October 2006). They used cola drinks (78 percent), caffeinated gels (42 percent), coffee (37 percent), energy drinks (13 percent), and caffeine tablets (9 percent).

Caffeine increases endurance by preserving muscle sugar, causing your muscles to burn far more fat. When your muscles run out of their stored sugar (glycogen), they hurt and are difficult to coordinate. Caffeine causes your body to produce more adrenalin that moves fat from your fat stores into your bloodstream and causes your muscles to burn more of these fats. Caffeine also helps you move faster in shorter races because adrenalin makes you more alert and more aggressive.

This post is written by Dr. Gabe Mirkin, M.D. and used with permission. Dr. Mirkin is board certified in Sports Medicine and has practiced for over 40 years. He has completed more than 40 marathons and was a talk show host of a nationally-syndicated radio program for about 25 years. For more articles by Dr. Mirkin, please check out: www.DrMirkin.com

cherry said:

hey here is one more site where you can get some more information It is common for athletes to think they need to eat a very high protein diet to gain muscle mass. Sometimes this means that the athlete forgets to fuel the muscles with adequate carbohydrate.to get more information look at this site
April 17th, 2007 at 2:17 am

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