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Caffeine Infographic Final

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14 views2 pages

Caffeine Infographic Final

Uploaded by

biviana136
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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AIS SPORTS SUPPLEMENT FRAMEWORK

CAFFEINE GROUP A

Caffeine is a stimulant naturally found in the leaves, beans and fruit of a variety of plants. It is regularly consumed by ~90% of
Australian adults with an average intake of 175mg/day (i.e. ~2 espresso shots). Following ingestion, caffeine is rapidly absorbed and
transported to all body tissues and organs where it exerts a direct stimulatory effect on the muscles, while also decreasing the
perception of how hard you are working. It is probably the most well-researched supplement and has been shown to improve
performance across a wide range of sports.

Dietary sources = coffee, tea, The Food Standards Code sets limits Amount of caffeine in sports Children under the age of 18
cola, energy drinks, chocolate, on the amount of caffeine that can foods and supplements varies should limit caffeine intake to
sports foods and supplements be added to cola and energy drinks and is regulated by the TGA. <2.5mg/kg/day

BENEFITS OF CAFFEINE

NERVOUS SYSTEM REDUCE PERCEPTION REDUCE IMPROVE


ALERTNESS OF EFFORT PAIN PERFORMANCE

WHEN TO CONSIDER ITS USE


Endurance sports (>60mins) Brief sustained high-intensity sports (1-60mins)

Team and intermittent sports Single efforts involving strength or power Individual performance
improvement with caffeine
Pre-training energy boost if you are carrying fatigue into a session
varies - some don't
respond, others may have
negative effects

CAFFEINE INTAKE GUIDELINES


Many caffeine protocols can achieve the same optimal performance outcome. Start with the lowest efficient dose of 1.5mg/ kg/ BM
or ~100mg. There appears to be no further performance benefit for doses above:

When do I use it? The benefits from


Before exercise caffeine occur very
3mg / kg BODY MASS / day soon after intake
Spread throughout exercise
E.g. 70kg athlete = 3 x 70 = 210mg Late in exercise as fatigue develops

Caffeine supplements can be administered as:


This dose is less likely to induce
side effects such as: over stimulation Capsules Gum
anxiety and interference with fine
motor control, that was seen in earlier Coffee Sports/ energy drinks
research using larger caffeine doses. Gels Dissolvable mouth strips
Bars Aerosol sprays & mouth rinsing
(have limited evidence for benefit)
CAFFEINE
FOOD FIRST PHILOSOPHY
> While tea and coffee are excellent sources of caffeine, the actual caffeine content can vary markedly depending on the length of
the pour or infusion period.

> Caffeine supplements like No-Doz may be preferred when an exact dose of caffeine is required. Pre-workout and fat loss
supplements often contain caffeine but may also contain banned substances. Avoid, or only use batch tested varieties.

> Trial various options in training to personalise your caffeine ingestion plan and consider the:
- Specific event characteristics
- Practical considerations of choosing the right product
- Individual preferences/ characteristics

Revvies (1 strip) #
Chocolate 1 bar (60g) Coke (375mL) (original/extra strength) Diet coke (375mL) Fat loss supplements Brewed Coffee (250mL)
= 5-50mg caffeine = 36g caffeine = 40mg/100mg caffeine = 48mg caffeine = 47-250mg caffeine = 80-280mg caffeine

#
Green Tea Black Tea Sports foods (e.g.gels) Red Bull/V (250mL) No-Doz tablet (1 tablet) Pre-workout supplements
= 25-110mg caffeine = 25-110mg caffeine = 8-100mg caffeine = 80mg caffeine = 100mg caffeine = 91-387mg caffeine
#
Considered high risk supplements. Only use batch-tested supplements.

CONCERNS & CONSIDERATIONS


Abstaining from caffeine days before High doses can cause side effects including:
competition does NOT further enhance the gut upset, poor concentration, confusion,
benefits of caffeine in competition. anxiety and disturbed sleep.

Caffeine was removed from the WADA prohibited Time your caffeine intake away from sleep
list in 2004 as performance enhancement was time, as half still remains in your system 5hrs
seen with amounts used daily. after ingestion.

Caffeinated drinks are a significant source of Pure or highly concentrated caffeine can be
fluid and small-moderate amounts have potentially lethal and WADA continues to
little impact on dehydration in regular users. monitor patterns of misuse.

All supplements have a doping risk of some kind. Some supplements are riskier than others. Athletes
should only use batch-tested supplements. The Sport Integrity Australia app provides a list of more than
400 batch-tested products. (www.sportintegrity.gov.au/what-we-do/supplements-sport).

While batch-tested products have the lowest risk of a product containing prohibited substances, they cannot offer you a guarantee. Before engaging in
supplement use, you should refer to the specific supplement policies of your sport or institute and seek professional advice from an accredited sports dietitian
(www.sportsdietitians.com.au). Athletes are reminded that they are responsible for all substances that enter their body under the ‘strict liability’ rules of the
World Anti-Doping Code.

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