Can Caffeine Really Boost Sports Performance?

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Yes. Research shows that caffeine is ergogenic – it targets the brain and nervous system to resist fatique during a workout. The key is using it correctly and not overdoing it, which can lead to jitters, anxiety, a racing heart, and trouble sleeping at night.
     The performance benefits max out at 3 grams of caffeine per kilogram (2.2 pounds) of body weight. That means a 150-pound person could have around 200 milligrams of caffeine before or during activity to postpone fatigue. (That’s about the amount in a 16-ounce coffee from a cafe, or two small cups of homemade, regular strength coffee or tea.) Not everyone responds the same way, so test lesser amounts first.

_ Ketterly, Jennifer. Can Caffeine Really Boost Sports Performance?The Edge. Nov/Dec 2014. Nasm.Org

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