Nutrition

Optimal Timing of Low-Dose Caffeine Ingestion in Trained Cyclists

Authors: Andrew D. Davenport, Catherine R. Mikus, Benjamin T. Wall, Nima Alamdari & Francis B. Stephens

The usage of caffeine to enhance bodily and cognitive efficiency is widespread amongst athletes (Del Coso, Muñoz, & Muñoz-Guerra, 2011, Utilized Physiology, Vitamin and Metabolism, 36(4), 555–561). Low-dose caffeine (<3 mg per kg−1 of physique mass; ~200 mg of caffeine) has been proven to offer ergogenic results with out the unfavorable unwanted effects usually reported with larger doses (Spriet, 2014, Sports activities Drugs, 44, S175–S184). Nevertheless, analysis on probably the most efficacious time to eat caffeine is restricted.

The intention of this research was to evaluate the impact of timing of ingestion of a commercially out there caffeine drink (Energize™, Beachbody, LLC, USA), on train efficiency and notion of effort. With institutional ethics approval, 13 (12 male, 1 feminine) cyclists (27 ± 2 years; 70.8 ± 2.2 kg; VO2 max: 64.5 ± 1.4 ml. kg−1.min−1 (±SEM)) accomplished 4 experimental visits after an in a single day quick, separated by ≥1 week. Every go to consisted of members resting (REST) for 30 min earlier than performing 30 min of regular state (SS) train on a cycle ergometer at round 80% VO2max (243 ± 8 W) adopted by a 15-min timetrial (TT), with perceived exertion (RPE) measured each 10 min throughout SS and each 5 min throughout TT. As well as, earlier than the REST, SS, and TT phases, while seated on the ergometer, members consumed a 473 ml take a look at drink (i.e. three 473 ml drinks per go to). The drinks contained 200 mg caffeine (CAFF) or a caffeine-free, taste-, colour-, and calorie-matched placebo, and had been administered in a double-blind, random order such that every go to examined the timing of caffeine ingestion as follows: CAFF earlier than REST, placebo earlier than SS and TT (CAFF-REST go to); CAFF earlier than SS, placebo earlier than REST and TT (CAFF-SS); CAFF earlier than TT, placebo earlier than REST and SS (CAFF-TT); Placebo earlier than REST, SS, and TT (PLA). Variations in TT efficiency and RPE had been recognized utilizing a repeated measures one- and two-way evaluation of variance, respectively. Whole work carried out throughout TT in CAFF-REST was better than PLA (3.53 ± 0.14 vs. 3.36 ± 0.12 kJ.kg−1 physique mass; P = 0.005), and never CAFF-TT (3.39 ± 0.13 kJ.kg−1- or CAFF-SS (3.44 ± 0.14 kJ.kg−1; P = 0.231), which had been much like PLA. Moreover, there was a remedy impact (P < 0.05) for RPE throughout SS, with the bottom values seen within the CAFF-REST situation in comparison with PLA and CAFF-SS mixed (P < 0.05), however no variations had been seen throughout TT when extra work was carried out. In abstract, ingestion of CAFF 30 min earlier than intense SS train decreased RPE and improved subsequent 15-min TT efficiency, whereas ingestion instantly earlier than SS or TT had no impact. This implies that low-dose caffeine needs to be ingested ≥60 min earlier than anticipated fatigue for optimum efficiency.

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