FAN of CAFFEINE ...??

I've examined TONS of scholarly research tackling the topic of caffeine in sport performance. THUS, I present what science has purported (in recent years) an easy-to-scan, 'LAYMAN'S TERMS' perspective....

1. It Improves Performance
• caffeine stimulates the mobilization of free fatty acids from fat tissue which helps to 'spare' the use of muscle glycogen (which is what your body uses the fastest as fuel during aerobic exercise). THEREBY enhancing endurance performance!
2. Caffeine Stimulates Your Nervous System
• Keeps you mentally focused 
• Decreases perception of effort (you can keep that cardio going longer!)
• Lowers pain perception
• EXAMPLE: WHY I <3 ENDORUSH!!!
3. How Much Should I Take and When?
• It is suggested that 3-9 mg per kg (of YOUR body weight) of caffeine be ingested
•  1hr prior to exercise or competition

• Note: it takes 6-7 hrs, for 75% of caffeine to clear from the body.

Be careful!! you might have extreme sensitivity to caffeine (so look for signs such as: headache, elevated heart rate, gastrointestinal distress, dizziness, and insomnia).

~ACE

References: Bernardot, D. (2006) Advanced Sport Nutrition. Human Kinetics.

Burke, L.M. (2008). Caffeine and Sports Performance. Appl. Physiol. Nutr. Metab 33: 1319-1334

Cox, R.G., et al. (2002). J. Appl. Physiol. 93: 990-999.