User:Delbel4567/Caffeine use for sport

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According to the article ''Are the Current Guidelines on Caffeine Use in Sport Optimal for Everyone? Inter-individual Variation in Caffeine Ergogenicity, and a Move Towards Personalised Sports Nutrition'', research concerning caffeine consumption showed that 3-9 mg/kg of caffeine should be ingested relatively 60 minutes before exercise.

As stated previously, there are many potential side effects that may occur due to caffeine consumption. The majority of previous research concerning caffeine consumption in athletes has been focused on high doses of caffeine; however, there have been more studies in the last ten years that examine the effects of low doses of caffeine ingestion in athletes. For instance, a study examining low doses of caffeine (<3 mg/kg) found that there was still physical and cognitive benefits to lower doses; however, it also showed that there were less side-effects associated with the caffeine consumtion comparatively to the usual recommendation of 3-9 mg/kg (Spriet, 2014). Therefore, caffeine consumption should be more personalized to each individual athlete.

Since the subject population discussed here is athletes, it is only fair to consider collegiate athletes. The National Collegiate Athletic Association (NCAA), which is the largest collegiate sanctioning organization, has caffeine listed as a stimulant drug on their NCAA Banned Substances list. Because of this, student-athletes cannot consume more than 500 mg (15ug/ml) caffeine 2-3 hours before sporting event otherwise they will test positive on a drug test; this amount is equivalent to 8 cups of coffee. Therefore, ingesting lower doses of caffeine would be most beneficial/safe for collegiate athletes to not only avoid testing positive on a drug test, but to gain physical and cognitive benefits without extreme side-effects.

Article body
Variation in Caffeine Ergogenicity, and a Move Towards Personalised Sports Nutrition, research concerning caffeine consumption showed that 3-9 mg/kg of caffeine should be ingested relatively 60 minutes before exercise. 

As stated previously, there are many potential side effects that may occur due to caffeine consumption. The majority of previous research concerning caffeine consumption in athletes has been focused on high doses of caffeine; however, there have been more studies in the last ten years that examine the effects of low doses of caffeine ingestion in athletes. For instance, a study examining low doses of caffeine (<3 mg/kg) found that there were still physical and cognitive benefits to lower doses; however, it also showed that there were less side-effects associated with the caffeine consumption comparatively to the usual recommendation of 3-9 mg/kg.

The National Collegiate Athletic Association (NCAA), which is the largest collegiate sanctioning organization, has caffeine listed as a stimulant drug on their NCAA Banned Substances list. Because of this, student-athletes cannot consume more than 500 mg (15ug/ml) of caffeine 2-3 hours before a sporting event otherwise they will test positive on a drug test. This amount is equivalent to 8 cups of coffee. Which is based on a 154 pound person.