Position Statement: The position of The Society regarding caffeine supplementation and sport performance is summarized by the following seven points: 1.) Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages (≥ 9 mg/kg). 2.) Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to coffee. 3.) It has been shown that caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation. 4.) Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance. 5.) Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration. 6.) The literature is equivocal when considering the effects of caffeine supplementation on strength-power performance, and additional research in this area is warranted. 7.) The scientific literature does not support caffeine-induced diuresis during exercise, or any harmful change in fluid balance that would negatively affect performance.

/pdf/international-society-of-sports-nutrition-position-stand-1fibenkpb4.pdf

International society of sports nutrition position stand: caffeine and performance

Medicine & Science in sports & Exercise

The amounts of water, carbohydrate and salt that athletes are advised to ingest during exercise are based upon their effectiveness in attenuating both fatigue as well as illness due to hyperthermia, dehydration or hyperhydration. When possible, fluid should be ingested at rates that most closely match sweating rate. When that is not possible or practical or sufficiently ergogenic, some athletes might tolerate body water losses amounting to 2% of body weight without significant risk to physical well-being or performance when the environment is cold (e.g. 5–10°C) or temperate (e.g. 21–22°C). However, when exercising in a hot environment ( >30°C), dehydration by 2% of body weight impairs absolute power production and predisposes individuals to heat injury. Fluid should not be ingested at rates in excess of sweating rate and thus body water and weight should not increase during exercise. Fatigue can be reduced by adding carbohydrate to the fluids consumed so that 30–60 g of rapidly absorbed carbohydrate are i...

/pdf/fluid-and-fuel-intake-during-exercise-3z1ch1i1zz.pdf

Fluid and fuel intake during exercise

The purpose of this study was to use the meta-analytic approach to examine the effects of caffeine ingestion on ratings of perceived exertion (RPE) Twenty-one studies with 109 effect sizes (ESs) met the inclusion criteria Coding incorporated RPE scores obtained both during constant load exercise (n=89) and upon termination of exhausting exercise (n=20) In addition, when reported, the exercise performance ES was also computed (n=16) In comparison to placebo, caffeine reduced RPE during exercise by 56% (95% CI (confidence interval), -45% to -67%), with an equivalent RPE ES of -047 (95% CI, -035 to -059) These values were significantly greater (P<005) than RPE obtained at the end of exercise (RPE % change, 001%; 95% CI, -19 to 20%; RPE ES, 000, 95% CI, -017 to 017) In addition, caffeine improved exercise performance by 112% (95% CI; 46-178%) Regression analysis revealed that RPE obtained during exercise could account for approximately 29% of the variance in the improvement in exercise performance The results demonstrate that caffeine reduces RPE during exercise and this may partly explain the subsequent ergogenic effects of caffeine on performance

Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis.

https://cyberleninka.org/article/n/662127.pdf

A review of caffeine's effects on cognitive, physical and occupational performance.

Competitive athletes completed two studies of 2-h steady-state (SS) cycling at 70% peak O2uptake followed by 7 kJ/kg time trial (TT) with carbohydrate (CHO) intake before (2 g/kg) and during (6% CH...

Angela Moquin

Papers

Effect of different protocols of caffeine intake on metabolism and endurance performance