The role of caffeine in performance enhancement has long been accepted, but the suggested dose has been quite high over the last decade with athletes consuming several hundreds of mg of Caffeine before and during an event. Research has found quite conclusively that this is no longer necessary, instead it is recommended that approx 1-2mg/kg bodyweight of caffeine is consumed before an event, and again every hour for events lasting longer than 60- 90mins.
The reason for this change is because caffeine is no longer thought to be metabolic, in other words it doesn’t work to directly energise, instead it reduces perceived exertion. So a reduced perception of exertion allows athletes to train harder for longer from a central nervous perspective (CNS). Caffeine works on the CNS improving concentration and reaction time, combine this with a reduced perceived exertion and you could be onto a winner
Nestle Nutrition Institute, (2014). Ergogenic potential of nutritional strategies in competitive cycling and long distance running. Retrieved 7th April, 2014, from https://www.youtube.com/watch?v=1UJSQRWcC0c