Dr. Ajmol Ali is Associate Professor at Massey University and one of the author's of the most up-to-date meta-analysis on the use of caffeine as an ergogenic aid in endurance sports. In this episode Dr. Ali discusses this meta-analysis (including 44 studies and more than a thousand total participants), the findings, practical applications, and limitations and direction for future research on caffeine in endurance sports.

IN THIS EPISODE YOU'LL LEARN ABOUT:

-The background on caffeine in endurance sports, including the time on WADA's prohibited substances list

-The differences between the meta-analysis conducted by Dr. Ali and previous reviews and meta-analyses, including the specific inclusion criteria and reasons behind them

-The findings: 2-3% improvement in endurance performance longer than 5 minutes when ingesting 3-6 mg/kg bodyweight prior to the event

-Responders and non-responders: how factors such as caffeine metabolism and sensitivity (determined by specific genes) may impact the effect each individual gets from caffeine

-Washout period: do you need to taper off your coffee consumption before an event to get the benefits of caffeine supplementation on race day?

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