The Buzz Around Caffeine

Caffeine is one of the most widely used performance-enhancing substances in the athletic world—and for good reason.

It is a stimulant that:

• Improves focus and reaction time

• Increases endurance

• Delays onset of fatigue

The best time for athletes to use caffeine is about 30-60 minutes before training or competition. Dosage can vary based on how big you are and your caffeine tolerance. Consuming too much caffeine can lead to jitters, impaired sleep and increased heart rate - all of which some athletes find disruptive to performance.

Start with 80mg or so and find the amount that works best for you. Keep in mind the NCAA limits caffeine consumption to 500mg in competitions.

It important to remember that caffeine is not a replacement for the fundamentals: sleep and proper nutrition. Dial those in first and then worry about supplementation. Then caffeine can be even more effective.