· Caffeine supplementation can enhance endurance performance of athletic events lasting from 5 minutes to more than 2 hours. · Typical doses of caffeine supplementation are between 3 to 6 mg/kg body mass and caffeine should be ingested ~60 minutes prior to the event. · Single and repeated doses of supplementation are both thought to be effective. A single dose can elevate blood caffeine levels for several hours. · Large doses of caffeine (i.e., 9 mg/kg body mass) can potentially result in adverse side effects (i.e., anxiety, irritability, inability to focus, gastrointestinal discomfort, insomnia). · If caffeine supplementation is something you would like to try, first consult with your coach. Then consult a sports physiologist to develop a plan to determine if it will work for you.
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