#PTonICE Daily Show
Episode 1952 - Caffeine supplementation in endurance athletes
Apr 4, 2025
Caffeine isn't just a morning pick-me-up; it can dramatically enhance endurance performance! The discussion reveals how it helps with mental focus and glycogen conservation, essential for athletes. Plus, listeners learn the crucial details about optimal dosages and timing for maximum benefits. Perfect for any athlete looking to gain an edge!
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Quick takeaways
- Caffeine acts as a powerful ergogenic aid for endurance athletes by enhancing fat utilization and preserving glycogen stores during extended activities.
- Despite its benefits, many athletes fail to adhere to recommended caffeine dosage and timing guidelines, leading to inconsistent performance outcomes.
Deep dives
Caffeine as an Ergogenic Aid.
Caffeine is recognized as one of the most effective ergogenic aids for endurance athletes, offering several physiological benefits that enhance performance. It aids in the utilization of fatty acids, which helps spare glycogen reserves in the muscles, allowing athletes to sustain energy during prolonged activities. Additionally, caffeine increases muscle contraction capability through calcium release and boosts mood through elevated levels of dopamine and norepinephrine. The recommended dosage for athletes varies between three to six milligrams per kilogram of body weight, and it should ideally be consumed 30 to 60 minutes before exercise.
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