Here's are some of these services. How can you measure your performance and why is it important to do so? If you're not keeping track of your performance, then you won't have concrete evidence if you're improving or not.

There are many apps that help you keep track of your progress. These apps can give you information about your performance level and offer insights and tips on what you need to work on. Physical health and wellness services effectively use technology and a collaborative team approach to ensure you're meeting your goals, have updates on your progress, and have an expert right at your fingertips to answer any questions you may have.

Functional exercises help your body focus on the normal movements your body does during the sport or activity you participate in.

Don't dismiss functional exercises from your workout routine. You need to include this type of exercise with your isolated exercises. Placing a focus on functional exercises helps improve your movements and even prevents injuries.

What are some functional exercises you can try? These are just a few examples to get you started. When doing these exercises, you'll engage different muscle groups at the same time.

To become a successful athlete or find optimal physical health, you need to stay disciplined. You can eat right and exercise for several weeks but without proper discipline and routine effectiveness, it's not uncommon for one to lose motivation.

For this reason, create a routine that works well for your preferences and schedule. You should first consider what your athletic goals are. Write down these goals and research workouts that focus on reaching those specific goals. Not all workouts offer the same type of results. For example, do you want to build muscle, increase stamina, do both, or do something different?

Once you know what your goals are, create a daily schedule. Balance all your activities and manage your time well. Wake up at the same time each morning and go to bed at the same time each night. Prepare your meals for the day and know what type of workouts you're going to do for each day.

Your routine doesn't have to be strict. Give yourself some flexibility and build your routine around what works best for you, so you can start each day in a great mood! Your body needs quality sleep each night in order to perform at its best each day.

If you're not getting enough rest at night, then you may wake up feeling irritable, frustrated, and tired. This isn't how you want to start any day, especially a day full of training. You should be getting between 7 and 9 hours of sleep each night. Start keeping track of your sleeping patterns now to determine where you fall on this scale.

To ensure you get enough sleep, it's beneficial to create your own sleep schedule as well. You want to select a time to go to sleep each night. This time doesn't need to be anything specific. It simply needs to work for you and your schedule. Before getting into bed, there are a few things you can do to prepare your mind and body for rest.

Some examples are as follows:. Once you build a healthy sleep schedule, you'll notice you feel more alert and ready to start your day each morning.

Your body needs the right foods in order to perform the way you want it to. You can't put low-quality foods into your body and expect to see quality results. However, there's not one type of food that's right for every athlete. The right foods for you depend on the type of training you're participating in.

If you want to build muscle, then you need to consume enough protein and calories. Boxers, weightlifters, and wrestlers should consume high-protein foods to help build those muscles. A high-calorie diet is essential for those who participate in marathons, cycling, and swimming.

The number of calories, protein, and carbohydrates you take in each day will also depend on the type of workouts you're doing that day. The best way to determine the right diet for you is to speak with a nutritionist. Your nutritionist will create a meal preparation plan that aligns with your athletic goals.

How do you currently provide your body with fuel? Simple sugars can boost your energy levels but come with disadvantages. You'll experience a temporary sugar high that ends in a sugar crash.

This is not the ideal way to fuel your body for the day, especially when participating in regular exercise. Instead, use complex carbs for fuel. Your body will only consume a certain amount of simple sugars for fuel. Your body can absorb more complex carbohydrates than simple sugars.

This leaves you with reliable energy without the crash, which is ideal for quality training. Here are some examples of complex carbs for fuel.

These are several examples of complex carbohydrates you can consume to give you the energy you need to get through your workout and day! Even with a proper diet, it's still ideal to include necessary supplements into your daily routine. Supplements are full of vitamins, macronutrients, and minerals your body needs.

For example, whey protein is ideal for pre and post-workout intake. Taking whey protein as a pre or post-workout can help you build muscles faster and recover from your workout with ease.

You can also find supplements to prevent muscle catabolism, improve metabolic rate, or boost mental awareness and energy levels. Keep in mind that taking supplements works best only when you take them with a proper diet.

Refer back to your list of goals and determine what type of supplements would work best for you. Switch Up Your Workouts. For beginners, finding one workout routine that works well for you is something you might work on for several weeks.

You're focusing on getting your form down right and going up in weights when appropriate to do so. As you begin to improve and become a professional at those specific workouts, it's not uncommon to start feeling bored with your routine.

Don't hesitate to switch up your workouts. Varying your workouts not only helps keep you interested and engaged, but it's also essential to becoming a well-rounded athlete.

Don't focus only on cardio or weightlifting. Instead, incorporate all types of workouts with a slight focus on the workouts that will help you reach your goals the fastest.

You also don't want to do the same type of cardio or weightlifting workouts each time. There are so many types of workouts for each muscle group, cardio, and more!

Switch things up from time to time to try new workouts you might end up enjoying more. A good tip is to switch up your workouts every three weeks. For example, if you've been placing more focus on running on the track, then consider trying an exercise bike to keep things interesting and ensure you're targeting different parts of the body.

For example, in one study, caffeine ingestion before an evening Super Rugby game resulted in a delay in time at sleep onset and a reduction in sleep duration on the night of the game [ ].

Caffeine ingestion is also associated with increased anxiety; therefore, its ingestion before competitions in athletes may exacerbate feelings of anxiety and negatively impact overall performance see caffeine and anxiety section.

For example, athletes competing in sports that heavily rely on the skill component e. However, athletes in sports that depend more on physical capabilities, such as strength and endurance e. These aspects are less explored in research but certainly warrant consideration in the practical context to optimize the response to caffeine supplementation.

The primary determinant in the incidence and severity of side-effects associated with caffeine ingestion is the dose used. Side-effects with caffeine seem to increase linearly with the dose ingested [ ].

Therefore, they can be minimized—but likely not fully eliminated—by using smaller doses, as such doses are also found to be ergogenic and produce substantially fewer side-effects [ ].

In summary, an individual case-by-case basis approach is warranted when it comes to caffeine supplementation, as its potential to enhance performance benefit needs to be balanced with the side-effects risk.

In addition to exercise performance, caffeine has also been studied for its contribution to athletes of all types including Special Forces operators in the military who are routinely required to undergo periods of sustained cognitive function and vigilance due to their job requirements Table 1.

Hogervorst et al. They found that caffeine in a carbohydrate-containing performance bar significantly improved both endurance performance and complex cognitive ability during and after exercise [ 82 ]. Antonio et al. This matches a IOM report [ ] that the effects of caffeine supplementation include increased attention and vigilance, complex reaction time, and problem-solving and reasoning.

One confounding factor on cognitive effects of caffeine is the role of sleep. Special Forces military athletes conduct operations where sleep deprivation is common.

A series of different experiments [ 42 , , , , , , , ] have examined the effects of caffeine in real-life military conditions. In three of the studies [ , , ], soldiers performed a series of tasks such as a 4 or 6. The investigators found that vigilance was either maintained or enhanced under the caffeine conditions vs.

placebo , in addition to improvements in run times and obstacle course completion [ , , ]. Similarly, Lieberman et al. Navy Seals. The positive effects of caffeine on cognitive function were further supported by work from Kamimori et al. The caffeine intervention maintained psychomotor speed, improved event detection, increased the number of correct responses to stimuli, and increased response speed during logical reasoning tests.

Under similar conditions of sleep deprivation, Tikuisis et al. When subjects are not sleep deprived, the effects of caffeine on cognition appear to be less effective. For example, Share et al. In addition to the ability of caffeine to counteract the stress from sleep deprivation, it may also play a role in combatting other stressors.

Gillingham et al. However, these benefits were not observed during more complex operations [ ]. Crowe et al. Again, no cognitive benefit was observed.

Other studies [ , , , ] support the effects of caffeine on the cognitive aspects of sport performance, even though with some mixed results [ , ]. Foskett et al. This was supported by Stuart et al.

firefighting, military related tasks, wheelchair basketball [ ]. The exact mechanism of how caffeine enhances cognition in relation to exercise is not fully elucidated and appears to work through both peripheral and central neural effects [ ].

In a study by Lieberman et al. Repeated acquisition are behavioral tests in which subjects are required to learn new response sequences within each experimental session [ ]. The researchers [ 42 ] speculated that caffeine exerted its effects from an increased ability to sustain concentration, as opposed to an actual effect on working memory.

Other data [ ] were in agreement that caffeine reduced reaction times via an effect on perceptual-attentional processes not motor processes.

This is in direct contrast to earlier work that cited primarily a motor effect [ ]. Another study with a sugar free energy drink showed similar improvements in reaction time in the caffeinated arm; however, they attributed it to parallel changes in cortical excitability at rest, prior, and after a non-fatiguing muscle contraction [ ].

The exact cognitive mechanism s of caffeine have yet to be elucidated. Based on some of the research cited above, it appears that caffeine is an effective ergogenic aid for individuals either involved in special force military units or who may routinely undergo stress including, but not limited to, extended periods of sleep deprivation.

Caffeine in these conditions has been shown to enhance cognitive parameters of concentration and alertness. It has been shown that caffeine may also benefit sport performance via enhanced passing accuracy and agility. However, not all of the research is in agreement.

It is unlikely that caffeine would be more effective than actually sleeping, i. Physical activity and exercise in extreme environments are of great interest as major sporting events e.

Tour de France, Leadville , Badwater Ultramarathon are commonly held in extreme environmental conditions. Events that take place in the heat or at high altitudes bring additional physiological challenges i. Nonetheless, caffeine is widely used by athletes as an ergogenic aid when exercising or performing in extreme environmental situations.

Ely et al. Although caffeine may induce mild fluid loss, the majority of research has confirmed that caffeine consumption does not significantly impair hydration status, exacerbate dehydration, or jeopardize thermoregulation i. Several trials have observed no benefit of acute caffeine ingestion on cycling and running performance in the heat Table 2 [ , , ].

It is well established that caffeine improves performance and perceived exertion during exercise at sea level [ , , , ]. Despite positive outcomes at sea level, minimal data exist on the ergogenic effects or side effects of caffeine in conditions of hypoxia, likely due to accessibility of this environment or the prohibitive costs of artificial methods.

To date, only four investigations Table 3 have examined the effects of caffeine on exercise performance under hypoxic conditions [ , , , ]. Overall, results to date appear to support the beneficial effects of caffeine supplementation that may partly reduce the negative effects of hypoxia on the perception of effort and endurance performance [ , , , ].

Sources other than commonly consumed coffee and caffeine tablets have garnered interest, including caffeinated chewing gum, mouth rinses, aerosols, inspired powders, energy bars, energy gels and chews, among others.

While the pharmacokinetics [ 18 , , , , ] and effects of caffeine on performance when consumed in a traditional manner, such as coffee [ 47 , 49 , 55 , , , , ] or as a caffeine capsule with fluid [ 55 , , , ] are well understood, curiosity in alternate forms of delivery as outlined in pharmacokinetics section have emerged due to interest in the speed of delivery [ 81 ].

A recent review by Wickham and Spriet [ 5 ] provides an overview of the literature pertaining to caffeine use in exercise, in alternate forms.

Therefore, here we only briefly summarize the current research. Several investigations have suggested that delivering caffeine in chewing gum form may speed the rate of caffeine delivery to the blood via absorption through the extremely vascular buccal cavity [ 58 , ].

Kamimori and colleagues [ 58 ] compared the rate of absorption and relative caffeine bioavailability from caffeinated chewing gum and caffeine in capsule form. The results suggest that the rate of drug absorption from the gum formulation was significantly faster.

These findings suggest that there may be an earlier onset of pharmacological effects from caffeine delivered through the gum formulation.

Further, while no data exist to date, it has been suggested that increasing absorption via the buccal cavity may be preferential over oral delivery if consumed closer to or during exercise, as splanchnic blood flow is often reduced [ ], potentially slowing the rate of caffeine absorption.

To date, five studies [ 59 , 60 , 61 , 62 , 63 ] have examined the potential ergogenic impact of caffeinated chewing gum on aerobic performance, commonly administered in multiple sticks Table 4. To note, all studies have been conducted using cycling interventions, with the majority conducted in well-trained cyclists.

However, more research is needed, especially in physically active and recreationally training individuals. Four studies [ 64 , 66 , 68 , ] have examined the effect of caffeinated chewing gum on more anaerobic type activities Table 4.

Specifically, Paton et al. The reduced fatigue in the caffeine trials equated to a 5. Caffeinated gum consumption also positively influenced performance in two out of three soccer-specific Yo-Yo Intermittent Recovery Test and CMJ tests used in the assessment of performance in soccer players [ 66 ].

These results suggest that caffeine chewing gums may provide ergogenic effects across a wide range of exercise tasks. To date, only Bellar et al. Future studies may consider comparing the effects of caffeine in chewing gums to caffeine ingested in capsules.

Specifically, the mouth contains bitter taste sensory receptors that are sensitive to caffeine [ ]. It has been proposed that activation of these bitter taste receptors may activate neural pathways associated with information processing and reward within the brain [ , , ].

Physiologically, caffeinated mouth rinsing may also reduce gastrointestinal distress potential that may be caused when ingesting caffeine sources [ , ]. Few investigations on aerobic [ 69 , 74 , 75 , 76 , ] and anaerobic [ 72 , 73 , 78 ] changes in performance, as well as cognitive function [ 70 , 71 ] and performance [ 77 ], following CMR have been conducted to date Table 5.

One study [ ] demonstrated ergogenic benefits of CMR on aerobic performance, reporting significant increases in distance covered during a min arm crank time trial performance. With regard to anaerobic trials, other researchers [ 72 ] have also observed improved performance, where recreationally active males significantly improved their mean power output during repeated 6-s sprints after rinsing with a 1.

While CMR has demonstrated positive outcomes for cyclists, another study [ 78 ] in recreationally resistance-trained males did not report any significant differences in the total weight lifted by following a 1.

CMR appears to be ergogenic in cycling to include both longer, lower-intensity and shorter high-intensity protocols. The findings on the topic are equivocal likely because caffeine provided in this source does not increase caffeine plasma concentration and increases in plasma concentration are likely needed to experience an ergogenic effect of caffeine [ 69 ].

Details of these studies, as well as additional studies may be found in Table 5. The use of caffeinated nasal sprays and inspired powders are also of interest. Three mechanisms of action have been hypothesized for caffeinated nasal sprays. Firstly, the nasal mucosa is permeable, making the nasal cavity a potential route for local and systemic substance delivery; particularly for caffeine, a small molecular compound [ 11 , 12 , 30 , 31 ].

Secondly, and similar to CMR, bitter taste receptors are located in the nasal cavity. The use of a nasal spray may allow for the upregulation of brain activity associated with reward and information processing [ ].

Thirdly, but often questioned due to its unknown time-course of action, caffeine could potentially be transported directly from the nasal cavity to the CNS, specifically the cerebrospinal fluid and brain by intracellular axonal transport through two specific neural pathways, the olfactory and trigeminal [ , ].

No significant improvements were reported in either anaerobic and aerobic performance outcome measures despite the increased activity of cingulate, insular, and sensory-motor cortices [ 79 ]. Laizure et al. Both were found to have similar bioavailability and comparable plasma concentrations with no differences in heart rate or blood pressure Table 6.

While caffeinated gels are frequently consumed by runners, cyclists and triathletes, plasma caffeine concentration studies have yet to be conducted and only three experimental trials have been reported.

Cooper et al. In the study by Cooper et al. In contrast, Scott et al. utilized a shorter time period from consumption to the start of the exercise i. However, these ideas are based on results from independent studies and therefore, future studies may consider exploring the optimal timing of caffeine gel ingestion in the same group of participants.

More details on these studies may be found in Table 7. Similar to caffeinated gels, no studies measured plasma caffeine concentration following caffeinated bar consumption; however, absorption and delivery likely mimic that of coffee or caffeine anhydrous capsule consumption. While caffeinated bars are commonly found in the market, research on caffeinated bars is scarce.

To date, only one study [ 82 ] Table 7 has examined the effects of a caffeine bar on exercise performance. Furthermore, cyclists significantly performed better on complex information processing tests following the time trial to exhaustion after caffeine bar consumption when compared to the carbohydrate only trial.

As there is not much data to draw from, future work on this source of caffeine is needed. A review by Trexler and Smith-Ryan comprehensively details research on caffeine and creatine co-ingestion [ 32 ]. With evidence to support the ergogenic benefits of both creatine and caffeine supplementation on human performance—via independent mechanisms—interest in concurrent ingestion is of great relevance for many athletes and exercising individuals [ 32 ].

While creatine and caffeine exist as independent supplements, a myriad of multi-ingredient supplements e. It has been reported that the often-positive ergogenic effect of acute caffeine ingestion prior to exercise is unaffected by creatine when a prior creatine loading protocol had been completed by participants [ , ].

However, there is some ambiguity with regard to the co-ingestion of caffeine during a creatine-loading phase e. While favorable data exist on muscular performance outcomes and adaptations in individuals utilizing multi-ingredient supplements e.

Until future investigations are available, it may be prudent to consume caffeine and creatine separately, or avoid high caffeine intakes when utilizing creatine for muscular benefits [ ].

This is likely due to the heterogeneity of experimental protocols that have been implemented and examined. Nonetheless, a systematic review and meta-analysis of 21 investigations [ ] concluded the co-ingestion of carbohydrate and caffeine significantly improved endurance performance when compared to carbohydrate alone.

However, it should be noted that the magnitude of the performance benefit that caffeine provides is less when added to carbohydrate i. carbohydrate than when isolated caffeine ingestion is compared to placebo [ ]. Since the publication [ ], results remain inconclusive, as investigations related to sport-type performance measures [ 83 , , , , , , ], as well as endurance performance [ 84 , , ] continue to be published.

Overall, to date it appears caffeine alone, or in conjunction with carbohydrate is a superior choice for improving performance, when compared to carbohydrate supplementation alone.

Few studies to date have investigated the effect of post-exercise caffeine consumption on glucose metabolism [ , ]. While the delivery of exogenous carbohydrate can increase muscle glycogen alone, Pedersen et al.

In addition, it has been demonstrated that co-ingestion of caffeine with carbohydrate after exercise improved subsequent high-intensity interval-running capacity compared with ingestion of carbohydrate alone.

This effect may be due to a high rate of post-exercise muscle glycogen resynthesis [ ]. Practically, caffeine ingestion in close proximity to sleep, coupled with the necessity to speed glycogen resynthesis, should be taken into consideration, as caffeine before bed may cause sleep disturbances.

The genus of coffee is Coffea , with the two most common species Coffea arabica arabica coffee and Coffea canephora robusta coffee used for global coffee production. While coffee is commonly ingested by exercising individuals as part of their habitual diet, coffee is also commonly consumed pre-exercise to improve energy levels, mood, and exercise performance [ 11 , 40 ].

Indeed, a recent review on coffee and endurance performance, reported that that coffee providing between 3 and 8. Specifically, Higgins et al.

Since the release of the Higgins et al. review, three additional studies have been published, examining the effects of coffee on exercise performance. Specifically, Niemen et al. Fifty-km cycling time performance and power did not differ between trials.

Regarding resistance exercise performance, only two studies [ 55 , 56 ] have been conducted to date. One study [ 56 ] reported that coffee and caffeine anhydrous did not improve strength outcomes more than placebo supplementation.

On the other hand, Richardson et al. The results between studies differ likely because it is challenging to standardize the dose of caffeine in coffee as differences in coffee type and brewing method may alter caffeine content [ ].

Even though coffee may enhance performance, due to the difficulty of standardizing caffeine content most sport dietitians and nutritionists use anhydrous caffeine with their athletes due to the difficulty of standardizing caffeine content. Consumption of energy drinks has become more common in the last decade, and several studies have examined the effectiveness of energy drinks as ergogenic aids Table 8.

Souza and colleagues [ ] completed a systematic review and meta-analysis of published studies that examined energy drink intake and physical performance. Studies including endurance exercise, muscular strength and endurance, sprinting and jumping, as well as sport-type activities were reviewed.

It has been suggested that the additional taurine to caffeine containing energy drinks or pre-workout supplements, as well as the addition of other ergogenic supplements such as beta-alanine, B-vitamins, and citrulline, may potentiate the effectiveness of caffeine containing beverages on athletic performance endeavors [ ].

However, other suggest that the ergogenic benefits of caffeine containing energy drinks is likely attributed to the caffeine content of the beverage [ ]. For a thorough review of energy drinks, consider Campbell et al. Table 8 provides a review of research related to energy drinks and pre-workout supplements.

Caffeine in its many forms is a ubiquitous substance frequently used in military, athletic and fitness populations which acutely enhance many aspects of exercise performance in most, but not all studies.

Supplementation with caffeine has been shown to acutely enhance many aspects of exercise, including prolonged aerobic-type activities and brief duration, high-intensity exercise.

The optimal timing of caffeine ingestion likely depends on the source of caffeine. Studies that present individual participant data commonly report substantial variation in caffeine ingestion responses. Inter-individual differences may be associated with habitual caffeine intake, genetic variations, and supplementation protocols in a given study.

Caffeine may be ergogenic for cognitive function, including attention and vigilance. Caffeine at the recommended doses does not appear significantly influence hydration, and the use of caffeine in conjunction with exercise in the heat and at altitude is also well supported.

Alternative sources of caffeine, such as caffeinated chewing gum, mouth rinses, and energy gels, have also been shown to improve performance. Energy drinks and pre-workouts containing caffeine have been demonstrated to enhance both anaerobic and aerobic performance.

Individuals should also be aware of the side-effects associated with caffeine ingestion, such as sleep disturbance and anxiety, which are often linearly dose-dependent.

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Del Coso J, Munoz-Fernandez VE, Munoz G, Fernandez-Elias VE, Ortega JF, Hamouti N, et al. Effects of a caffeine-containing energy drink on simulated soccer performance.

Gonzalez AM, Walsh AL, Ratamess NA, Kang J, Hoffman JR. Effect of a pre-workout energy supplement on acute multi-joint resistance exercise. J Sports Sci Med. Astorino TACT, Lozano AT, Aburto-Pratt K, Duhon J. Ergogenic effects of caffeine on simulated time-trial performance are independent of fitness level.

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Other data [ ] were in agreement that caffeine reduced reaction times via an effect on perceptual-attentional processes not motor processes. This is in direct contrast to earlier work that cited primarily a motor effect [ ].

Another study with a sugar free energy drink showed similar improvements in reaction time in the caffeinated arm; however, they attributed it to parallel changes in cortical excitability at rest, prior, and after a non-fatiguing muscle contraction [ ].

The exact cognitive mechanism s of caffeine have yet to be elucidated. Based on some of the research cited above, it appears that caffeine is an effective ergogenic aid for individuals either involved in special force military units or who may routinely undergo stress including, but not limited to, extended periods of sleep deprivation.

Caffeine in these conditions has been shown to enhance cognitive parameters of concentration and alertness. It has been shown that caffeine may also benefit sport performance via enhanced passing accuracy and agility.

However, not all of the research is in agreement. It is unlikely that caffeine would be more effective than actually sleeping, i. Physical activity and exercise in extreme environments are of great interest as major sporting events e. Tour de France, Leadville , Badwater Ultramarathon are commonly held in extreme environmental conditions.

Events that take place in the heat or at high altitudes bring additional physiological challenges i. Nonetheless, caffeine is widely used by athletes as an ergogenic aid when exercising or performing in extreme environmental situations.

Ely et al. Although caffeine may induce mild fluid loss, the majority of research has confirmed that caffeine consumption does not significantly impair hydration status, exacerbate dehydration, or jeopardize thermoregulation i.

Several trials have observed no benefit of acute caffeine ingestion on cycling and running performance in the heat Table 2 [ , , ]. It is well established that caffeine improves performance and perceived exertion during exercise at sea level [ , , , ].

Despite positive outcomes at sea level, minimal data exist on the ergogenic effects or side effects of caffeine in conditions of hypoxia, likely due to accessibility of this environment or the prohibitive costs of artificial methods.

To date, only four investigations Table 3 have examined the effects of caffeine on exercise performance under hypoxic conditions [ , , , ]. Overall, results to date appear to support the beneficial effects of caffeine supplementation that may partly reduce the negative effects of hypoxia on the perception of effort and endurance performance [ , , , ].

Sources other than commonly consumed coffee and caffeine tablets have garnered interest, including caffeinated chewing gum, mouth rinses, aerosols, inspired powders, energy bars, energy gels and chews, among others.

While the pharmacokinetics [ 18 , , , , ] and effects of caffeine on performance when consumed in a traditional manner, such as coffee [ 47 , 49 , 55 , , , , ] or as a caffeine capsule with fluid [ 55 , , , ] are well understood, curiosity in alternate forms of delivery as outlined in pharmacokinetics section have emerged due to interest in the speed of delivery [ 81 ].

A recent review by Wickham and Spriet [ 5 ] provides an overview of the literature pertaining to caffeine use in exercise, in alternate forms. Therefore, here we only briefly summarize the current research. Several investigations have suggested that delivering caffeine in chewing gum form may speed the rate of caffeine delivery to the blood via absorption through the extremely vascular buccal cavity [ 58 , ].

Kamimori and colleagues [ 58 ] compared the rate of absorption and relative caffeine bioavailability from caffeinated chewing gum and caffeine in capsule form. The results suggest that the rate of drug absorption from the gum formulation was significantly faster.

These findings suggest that there may be an earlier onset of pharmacological effects from caffeine delivered through the gum formulation. Further, while no data exist to date, it has been suggested that increasing absorption via the buccal cavity may be preferential over oral delivery if consumed closer to or during exercise, as splanchnic blood flow is often reduced [ ], potentially slowing the rate of caffeine absorption.

To date, five studies [ 59 , 60 , 61 , 62 , 63 ] have examined the potential ergogenic impact of caffeinated chewing gum on aerobic performance, commonly administered in multiple sticks Table 4. To note, all studies have been conducted using cycling interventions, with the majority conducted in well-trained cyclists.

However, more research is needed, especially in physically active and recreationally training individuals.

Four studies [ 64 , 66 , 68 , ] have examined the effect of caffeinated chewing gum on more anaerobic type activities Table 4. Specifically, Paton et al. The reduced fatigue in the caffeine trials equated to a 5.

Caffeinated gum consumption also positively influenced performance in two out of three soccer-specific Yo-Yo Intermittent Recovery Test and CMJ tests used in the assessment of performance in soccer players [ 66 ].

These results suggest that caffeine chewing gums may provide ergogenic effects across a wide range of exercise tasks. To date, only Bellar et al. Future studies may consider comparing the effects of caffeine in chewing gums to caffeine ingested in capsules.

Specifically, the mouth contains bitter taste sensory receptors that are sensitive to caffeine [ ]. It has been proposed that activation of these bitter taste receptors may activate neural pathways associated with information processing and reward within the brain [ , , ].

Physiologically, caffeinated mouth rinsing may also reduce gastrointestinal distress potential that may be caused when ingesting caffeine sources [ , ].

Few investigations on aerobic [ 69 , 74 , 75 , 76 , ] and anaerobic [ 72 , 73 , 78 ] changes in performance, as well as cognitive function [ 70 , 71 ] and performance [ 77 ], following CMR have been conducted to date Table 5.

One study [ ] demonstrated ergogenic benefits of CMR on aerobic performance, reporting significant increases in distance covered during a min arm crank time trial performance. With regard to anaerobic trials, other researchers [ 72 ] have also observed improved performance, where recreationally active males significantly improved their mean power output during repeated 6-s sprints after rinsing with a 1.

While CMR has demonstrated positive outcomes for cyclists, another study [ 78 ] in recreationally resistance-trained males did not report any significant differences in the total weight lifted by following a 1.

CMR appears to be ergogenic in cycling to include both longer, lower-intensity and shorter high-intensity protocols. The findings on the topic are equivocal likely because caffeine provided in this source does not increase caffeine plasma concentration and increases in plasma concentration are likely needed to experience an ergogenic effect of caffeine [ 69 ].

Details of these studies, as well as additional studies may be found in Table 5. The use of caffeinated nasal sprays and inspired powders are also of interest. Three mechanisms of action have been hypothesized for caffeinated nasal sprays. Firstly, the nasal mucosa is permeable, making the nasal cavity a potential route for local and systemic substance delivery; particularly for caffeine, a small molecular compound [ 11 , 12 , 30 , 31 ].

Secondly, and similar to CMR, bitter taste receptors are located in the nasal cavity. The use of a nasal spray may allow for the upregulation of brain activity associated with reward and information processing [ ]. Thirdly, but often questioned due to its unknown time-course of action, caffeine could potentially be transported directly from the nasal cavity to the CNS, specifically the cerebrospinal fluid and brain by intracellular axonal transport through two specific neural pathways, the olfactory and trigeminal [ , ].

No significant improvements were reported in either anaerobic and aerobic performance outcome measures despite the increased activity of cingulate, insular, and sensory-motor cortices [ 79 ]. Laizure et al. Both were found to have similar bioavailability and comparable plasma concentrations with no differences in heart rate or blood pressure Table 6.

While caffeinated gels are frequently consumed by runners, cyclists and triathletes, plasma caffeine concentration studies have yet to be conducted and only three experimental trials have been reported.

Cooper et al. In the study by Cooper et al. In contrast, Scott et al. utilized a shorter time period from consumption to the start of the exercise i.

However, these ideas are based on results from independent studies and therefore, future studies may consider exploring the optimal timing of caffeine gel ingestion in the same group of participants.

More details on these studies may be found in Table 7. Similar to caffeinated gels, no studies measured plasma caffeine concentration following caffeinated bar consumption; however, absorption and delivery likely mimic that of coffee or caffeine anhydrous capsule consumption.

While caffeinated bars are commonly found in the market, research on caffeinated bars is scarce. To date, only one study [ 82 ] Table 7 has examined the effects of a caffeine bar on exercise performance. Furthermore, cyclists significantly performed better on complex information processing tests following the time trial to exhaustion after caffeine bar consumption when compared to the carbohydrate only trial.

As there is not much data to draw from, future work on this source of caffeine is needed. A review by Trexler and Smith-Ryan comprehensively details research on caffeine and creatine co-ingestion [ 32 ].

With evidence to support the ergogenic benefits of both creatine and caffeine supplementation on human performance—via independent mechanisms—interest in concurrent ingestion is of great relevance for many athletes and exercising individuals [ 32 ].

While creatine and caffeine exist as independent supplements, a myriad of multi-ingredient supplements e. It has been reported that the often-positive ergogenic effect of acute caffeine ingestion prior to exercise is unaffected by creatine when a prior creatine loading protocol had been completed by participants [ , ].

However, there is some ambiguity with regard to the co-ingestion of caffeine during a creatine-loading phase e. While favorable data exist on muscular performance outcomes and adaptations in individuals utilizing multi-ingredient supplements e.

Until future investigations are available, it may be prudent to consume caffeine and creatine separately, or avoid high caffeine intakes when utilizing creatine for muscular benefits [ ]. This is likely due to the heterogeneity of experimental protocols that have been implemented and examined.

Nonetheless, a systematic review and meta-analysis of 21 investigations [ ] concluded the co-ingestion of carbohydrate and caffeine significantly improved endurance performance when compared to carbohydrate alone. However, it should be noted that the magnitude of the performance benefit that caffeine provides is less when added to carbohydrate i.

carbohydrate than when isolated caffeine ingestion is compared to placebo [ ]. Since the publication [ ], results remain inconclusive, as investigations related to sport-type performance measures [ 83 , , , , , , ], as well as endurance performance [ 84 , , ] continue to be published.

Overall, to date it appears caffeine alone, or in conjunction with carbohydrate is a superior choice for improving performance, when compared to carbohydrate supplementation alone. Few studies to date have investigated the effect of post-exercise caffeine consumption on glucose metabolism [ , ].

While the delivery of exogenous carbohydrate can increase muscle glycogen alone, Pedersen et al. In addition, it has been demonstrated that co-ingestion of caffeine with carbohydrate after exercise improved subsequent high-intensity interval-running capacity compared with ingestion of carbohydrate alone.

This effect may be due to a high rate of post-exercise muscle glycogen resynthesis [ ]. Practically, caffeine ingestion in close proximity to sleep, coupled with the necessity to speed glycogen resynthesis, should be taken into consideration, as caffeine before bed may cause sleep disturbances.

The genus of coffee is Coffea , with the two most common species Coffea arabica arabica coffee and Coffea canephora robusta coffee used for global coffee production. While coffee is commonly ingested by exercising individuals as part of their habitual diet, coffee is also commonly consumed pre-exercise to improve energy levels, mood, and exercise performance [ 11 , 40 ].

Indeed, a recent review on coffee and endurance performance, reported that that coffee providing between 3 and 8. Specifically, Higgins et al.

Since the release of the Higgins et al. review, three additional studies have been published, examining the effects of coffee on exercise performance.

Specifically, Niemen et al. Fifty-km cycling time performance and power did not differ between trials. Regarding resistance exercise performance, only two studies [ 55 , 56 ] have been conducted to date.

One study [ 56 ] reported that coffee and caffeine anhydrous did not improve strength outcomes more than placebo supplementation.

On the other hand, Richardson et al. The results between studies differ likely because it is challenging to standardize the dose of caffeine in coffee as differences in coffee type and brewing method may alter caffeine content [ ]. Even though coffee may enhance performance, due to the difficulty of standardizing caffeine content most sport dietitians and nutritionists use anhydrous caffeine with their athletes due to the difficulty of standardizing caffeine content.

Consumption of energy drinks has become more common in the last decade, and several studies have examined the effectiveness of energy drinks as ergogenic aids Table 8. Souza and colleagues [ ] completed a systematic review and meta-analysis of published studies that examined energy drink intake and physical performance.

Studies including endurance exercise, muscular strength and endurance, sprinting and jumping, as well as sport-type activities were reviewed.

It has been suggested that the additional taurine to caffeine containing energy drinks or pre-workout supplements, as well as the addition of other ergogenic supplements such as beta-alanine, B-vitamins, and citrulline, may potentiate the effectiveness of caffeine containing beverages on athletic performance endeavors [ ].

However, other suggest that the ergogenic benefits of caffeine containing energy drinks is likely attributed to the caffeine content of the beverage [ ]. For a thorough review of energy drinks, consider Campbell et al.

Table 8 provides a review of research related to energy drinks and pre-workout supplements. Caffeine in its many forms is a ubiquitous substance frequently used in military, athletic and fitness populations which acutely enhance many aspects of exercise performance in most, but not all studies.

Supplementation with caffeine has been shown to acutely enhance many aspects of exercise, including prolonged aerobic-type activities and brief duration, high-intensity exercise.

The optimal timing of caffeine ingestion likely depends on the source of caffeine. Studies that present individual participant data commonly report substantial variation in caffeine ingestion responses. Inter-individual differences may be associated with habitual caffeine intake, genetic variations, and supplementation protocols in a given study.

Caffeine may be ergogenic for cognitive function, including attention and vigilance. Caffeine at the recommended doses does not appear significantly influence hydration, and the use of caffeine in conjunction with exercise in the heat and at altitude is also well supported.

Alternative sources of caffeine, such as caffeinated chewing gum, mouth rinses, and energy gels, have also been shown to improve performance.

Energy drinks and pre-workouts containing caffeine have been demonstrated to enhance both anaerobic and aerobic performance.

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Lane SC, Hawley JA, Desbrow B, Jones AM, Blackwell JR, Ross ML, et al. Single and combined effects of beetroot juice and caffeine supplementation on cycling time trial performance. Appl Physiol Nutr Metab. Oberlin-Brown KT, Siegel R, Kilding AE, Laursen PB.

Oral presence of carbohydrate and caffeine in chewing gum: independent and combined effects on endurance cycling performance. Paton C, Costa V, Guglielmo L.

Effects of caffeine chewing gum on race performance and physiology in male and female cyclists. J Sports Sci. Paton CD, Lowe T, Irvine A. Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclists.

Eur J Appl Physiol. Bellar DM, Kamimori G, Judge L, Barkley JE, Ryan EJ, Muller M, et al. Effects of low-dose caffeine supplementation on early morning performance in the standing shot put throw. Ranchordas MK, Pratt H, Parsons M, et al. Effect of caffeinated gum on a battery of rugby-specific tests in trained university-standard male rugby union players.

Venier S, Grgic J, Mikulic P. Caffeinated gel ingestion enhances jump performance, muscle strength, and power in trained men. Acute enhancement of jump performance, muscle strength, and power in resistance-trained men after consumption of caffeinated chewing gum.

Doering TM, Fell JW, Leveritt MD, Desbrow B, Shing CM. The effect of a caffeinated mouth-rinse on endurance cycling time-trial performance.

De Pauw K, Roelands B, Knaepen K, Polfliet M, Stiens J, Meeusen R. Effects of caffeine and maltodextrin mouth rinsing on P, brain imaging, and cognitive performance.

Article PubMed CAS Google Scholar. Pomportes L, Brisswalter J, Casini L, Hays A, Davranche K. Cognitive performance enhancement induced by caffeine, carbohydrate and guarana mouth rinsing during submaximal exercise. Beaven CM, Maulder P, Pooley A, Kilduff L, Cook C. Effects of caffeine and carbohydrate mouth rinses on repeated sprint performance.

Kizzi J, Sum A, Houston FE, Hayes LD. Influence of a caffeine mouth rinse on sprint cycling following glycogen depletion. Bottoms L, Hurst H, Scriven A, Lynch F, Bolton J, Vercoe L, Shone Z, Barry G, Sinclair J. The effect of caffeine mouth rinse on self-paced cyclingperformance.

Com Ex Phys. Pataky MW, Womack CJ, Saunders MJ, Goffe JL, D'Lugos AC, El-Sohemy A, et al. Caffeine and 3-km cycling performance: effects of mouth rinsing, genotype, and time of day. Lesniak A, Davis SE, Moir GL, et al.

The effects of carbohydrate, caffeine and combined rinses on cycling performance. J Sport Human Perform. Dolan P, Witherbee KE, Peterson KM, Kerksick CM.

Clarke ND, Kornilios E, Richardson DL. Carbohydrate and caffeine mouth rinses do not affect maximum strength and muscular endurance performance. If you regularly consume coffee, energy drinks, caffeinated soda, or dark chocolate , you may experience fewer benefits from caffeine supplements.

This is because your body has developed a tolerance to caffeine Research suggests both caffeine anhydrous supplements and regular coffee provide benefits for exercise performance When supplementing with caffeine, the dose is often based on body weight, set at around 1.

This is about — mg for most people, although some studies use up to — mg 1. Start at a low dose — around — mg — to assess your tolerance. Then increase the dose to or even mg to maintain a performance benefit. Very high doses — 4. If you wish to use caffeine for athletic performance, you should also save it for key events or races to maintain sensitivity to its effects.

For optimal performance, take it about 60 minutes before a race or event. That said, the optimal timing may depend on the form of supplementation. For example, caffeinated chewing gums may be taken closer to the start of a race or event.

Consuming — mg of caffeine 60 minutes before a race or event can help maximize performance benefits. At a sensible dose, caffeine can provide many benefits with few side effects. However, it may be unsuitable for some people. Here are some common side effects of too much caffeine :.

High doses of mg — the amount in about 6 cups of coffee — have been shown to increase tremors and restlessness, especially for people who are not used to caffeine.

People who are prone to anxiety may also want to avoid high doses Those with heart disease, high blood pressure, gastroesophageal reflux disease GERD , and several other conditions, as well as people who are pregnant, should use caution when consuming caffeine and consult their doctor to determine whether caffeine is safe for them.

Timing may also matter, as late-night or evening caffeine can disrupt sleep. Try to avoid caffeine intake after 4 or 5 p. Finally, you could become ill, or even die, if you overdose on extremely high amounts of caffeine.

Do not confuse milligrams with grams when using caffeine supplements. Caffeine is a fairly safe supplement at the recommended doses. It may cause minor side effects in some people and should be used with caution in individuals with heart disease, high blood pressure, GERD, and several other conditions.

Caffeine is one of the most effective exercise supplements available. Studies have shown that caffeine can benefit endurance performance, high intensity exercise, and power sports.

However, it seems to benefit trained athletes the most. Both caffeine anhydrous supplements and regular coffee provide performance benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Find out about the health risks of caffeine anhydrous, the powdered caffeine in supplements and energy drinks, and those of caffeine in general. Caffeine can have impressive health benefits, but high doses can also lead to unpleasant side effects.

Here are 9 side effects of too much caffeine. Caffeine can kick start your senses within 15 minutes. See exactly what caffeine does to your body with this interactive graphic. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts.

Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.

For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level.

The benefits of stronger, more flexible muscles boost your endurance and help prevent injury. It's also important to maintain a good cardiovascular conditioning through regular aerobic workouts. Cardio training helps you process oxygen and produce energy at a higher level.

This helps you play your sport with less effort and for a longer period. Strength training and flexibility exercises work together to create a more effective driving action. This advantage is especially clear in baseball, golf, tennis, and other sports that involve brief, explosive action.

You'll see a measurable improvement in both force and range. The best strategy is to condition all of your muscles, no matter what your sport.

Otherwise, the muscles you ignore become weak and can be easily injured. In addition, for peak performance, focus on those muscles emphasized in your sport. Here are some conditioning strategies for some popular spring sports:. This sport has a high risk of injury.

This is because players who stand around in the outfield suddenly have to dive for the ball or sprint.