Koffein øker prestasjonsevnen

Det offisielle standpunktet til ISSN er som følger:

1. 3-6mg pr kg kroppsvekt (180-360mg for kvinne på 60kg, 240-480mg for mann på 80kg) men ikke høyere doser, har en prestasjonsfremmende effekt.

2. Tablettformen er mer effektiv enn kaffe.

3. Du presterer bedre selv når du er sliten eller har søvnunderskudd (duh!)

4. Det har en dokumentert ergogen effekt for langdistanse utholdenhetsidrett.

5. Det har også en dokumentert ergogen effekt for eksplosive idretter med intervallbasert aktivitet som fotball og rugby.

6. Det er tvetydig effekt på aktivitet med meget hurtig kraftutfoldelse som vektløfting og styrkeløft. (den positive effekten ser ut til å være bedre når du skal ta flere reps).

7. Det er ikke påvist at koffein har en vanndrivende effekt.

Les hele studien her.

J Int Soc Sports Nutr. 2010 Jan 27;7(1):5.

International society of sports nutrition position stand: caffeine and performance.

Goldstein ER, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, Taylor L, Willoughby D, Stout J, Graves BS, Wildman R, Ivy JL, Spano M, Smith AE, Antonio J.

Nova Southeastern University, Fort Lauderdale-Davie, FL 33314, USA. ja839@nova.edu.

ABSTRACT: 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.
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