Lecture 20 (supplements)

Question 1

How long does it take for peak caffeine concentration to occur after dose?

Answer 1

30-80mins post consumption

Question 2

How long does caffeine last in the system?

Answer 2

Around 4.5hrs of positive performance enhancing.

Question 3

Whats the most common caffeine dose for studies?

Answer 3

4-9mg/kg BM

Question 4

Are lower doses of caffeine useful?

Answer 4

May increase alertness and reaction time

Question 5

IN high caffeine doses, when is it performance enhancing and to what degree?

Answer 5

IN high doses it increase endurance performance by up to 20%

Question 6

What sport is caffeine mainly used in?

Answer 6

Power lifting

Question 7

What are the five major concerns of caffeine consumption?

Answer 7

1. Dehydration (diuretic)
2. Over-arousal
3. Long lasting side effects (tachycardia)
4. Dependency
5. Performing drug free

Question 8

What concentration of caffeine is tolerated in doping tests?

Answer 8

Prior to 2004 12picogram per mL

Question 9

Whats the problem with introducing caffeine onto the prohibited drug list?

Answer 9

• Unregulated social use
• No substantiated health risk
• Not inconsistent with the spirit of sport & fair play
• No reliable methods of control use
• Urine caffeine concentration is an unreliable measure

Question 10

Whats some factors to account for in dosing strategies?

Answer 10

• Dose (based on whats tolerated)
• Caffeine form (tablets most effective)
• Monitoring (performance, perceptual and physiological parameters)

Question 11

What would you monitor for when monitoring caffeine?

Answer 11

• Measure performance benefits for known parameters
• Asses subjective experiences of athlete
• Quantify of peak plasma concentration and half life.
• Trial supplementation strategies in advance of competition

Question 12

When using supplementation what is a consideration?

Answer 12

Habituation and tolerance

Question 13

Why is habituation a problem?

Answer 13

Chronic users are less sensitive and must be weaned off, but side effects from withdrawal include headaches but are generally used dependant

• User education may be critical

Question 14

How do you determine when or whether to supplement with caffeine?

Answer 14

• Determine which sports - lifting vs endurance
• how frequently
• For training - which sessions

Question 15

Does caffeine influence recovery?

Answer 15

• potential improvements for glycogen resynthesis
• anabolic catabolic balance
• sleep quality
• issues for young athletes and women

Question 16

what are the lay recommendations for caffeine?

Answer 16

To make caffiene effective:

• Always take amounts you are accustomed to.
• Take at times when you are feeling tired and lethargic to the extent that it may effect your performance.
• Try to reduce habitual intake i.e decaffeinated drinks