Effective dosage of caffeine for athletes

Caffeine is a naturally derived stimulant, which can have a positive effect on speed, peak power, mean power, and endurance exercise capacity.

Effective doses is a 3-9 mg caffeine per kg of body weight (for a 70kg athlete – min. 210mg). Some subjects, especially the lightest users and nonusers, complained of mental confusion and an inability to focus with the highest dose. Caffeine hits peak levels in 60-90 minutes and lasts several hours. Very high doses of caffeine, especially on an empty stomach can cause stomach upset.

Recent studies have not supported concern that ingestion of caffeine prior to exercise may contribute to dehydration.

Caffeine doses above 9 mg/kg can result in urinary caffeine levels that surpass the doping threshold for many sport organizations.

70kg athlete can receive an effective dose (210 mg) from:

  • Two cups of brewed coffee
  • 2.5 cans of RedBull
  • 6 cans of Coca-Cola

References

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