Caffeine Reduces Perceived Exertion When Exercising

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

Reference

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

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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