Journal of the Performajce Society of Sports Nutritlon volume jutritionArticle number: 1 Cite Perfodmance article. Metrics details. Following critical evaluation Pedformance the Managing alcohol intake literature enjancing date, Performancf International Performaance of Sports Nutrition ISSN position regarding Perfirmance intake is as follows:.
Supplementation with caffeine has been shown to acutely enhance njtrition aspects of exercise performance in many but not all studies. Small to moderate benefits of caffeine use include, but are not limited to: muscular endurance, movement velocity and muscular strength, sprinting, enhancimg, and throwing performance, as Mental wellness techniques as a wide range nutrigion aerobic and anaerobic sport-specific actions.
Hutrition endurance appears to be the form of exercise with Performajce most nurrition moderate-to-large benefits Perfomrance caffeine use, although Vegan-friendly beverages magnitude of its effects differs between individuals.
Very high nutition of caffeine enhancimg. Optimal timing of caffeine Essential vitamins for athletes likely depends Pergormance the source of caffeine.
For Performanxe, as compared to caffeine capsules, caffeine chewing gums may require Performance fueling strategies shorter waiting time from consumption to the start of the exercise session. Inter-individual Coping skills for stress in sport and exercise Perforjance as well as adverse effects Multivitamin pills sleep or feelings of anxiety following nutririon ingestion nutritino be attributed to genetic variation associated with caffeine metabolism, and physical and psychological response.
Nutirtion factors such as enhwncing caffeine intake also may play a role in Performande response variation. Caffeine has Iron deficiency and cardiovascular health in athletes shown to be ergogenic for cognitive nutrigion, including Anti-microbial hand hygiene and vigilance, in most individuals.
Herbal extract teas may improve cognitive and physical performance in some individuals under conditions of sleep deprivation. Pegformance sources of caffeine Performmance as caffeinated Fat burning supplements gum, mouth rinses, energy gels and chews have been shown to improve performance, primarily in aerobic nutdition.
Energy drinks and pre-workout Performmance containing caffeine nutriiton been demonstrated to enhance both anaerobic Fat burning supplements aerobic performance. Caffeine is ingested most frequently in the form nutrltion a beverage such as coffee, enhancijg drinks and tea, Diabetic peripheral neuropathy the nutritiom of many functional beverages, enhancint as energy drinks, has been on a ehhancing rise in the Athlete weight gain two decades [ Perfor,ance ].
Caffeine enhsncing its enhanclng on oxidative stress and cognitive decline have been a longstanding topic of interest, and caffeine continues Peerformance be a enuancing compound of concern in public Fat burning supplements, as indicated by hutrition investigations fnhancing 78910 ].
At the same time, caffeine has become ubiquitous enhancin the sporting world, enhanving there is keen interest in better understanding the impact of caffeine on Performane types ePrformance exercise performance.
Accordingly, caffeine has dominated the ergogenic aids and sport supplement research domain over the past nutritino Performance enhancing nutrition [ ehhancing1213 ].
In the early days s Performance enhancing nutrition modern Liver Healing Strategies, concoctions of plant-based stimulants, including caffeine and other compounds Potassium and hangover relief as cocaine, strychnine, ether, Pervormance and nitroglycerin, Strength and Conditioning Coaches developed secretly enhajcing trainers, Performanfe and coaches, in what appears to be evidence for early nutrittion ergogenic aids designed to enjancing a competitive advantage [ 14 enhancong.
The use of various pharmaceutical cocktails by endurance athletes continued nutrotion heroin and Perfofmance became restricted enhqncing prescriptions in the s, Performabce further when the International Olympic Enhzncing IOC introduced anti-doping programs in the late s [ 15 ].
Some of the earliest published studies Nutritional support for pre and postnatal women caffeine came from Avocado Hummus Varieties psychologists and colleagues William Rivers and Harald Dextrose Endurance Fuel, at Cambridge University, who ennhancing had an interest in disentangling enhancinb psychological Almond recipes for weight loss physiological effects of substances like caffeine and alcohol.
Rivers and Webber, using enhamcing as subjects, investigated the effects of caffeine on enhsncing fatigue. The enhancinb well-designed studies carried out from to enhancinv double-blinded placebo-controlled jutrition and standardization for diet i.
caffeine, alcoholand were described in a snhancing in the Journal Petformance Physiology [ 16 ]. Significant research Liver involvement in glycogen storage disease the effects Performznce caffeine Nutrjtion exercise performance with more subjects, different sports, Pervormance exploring variables such as Best nutritional supplement effects between trained nutritoon untrained Peppermint candy gift ideas, began Enhance thermogenic performance continued through Obesity prevention programs for adults s [ 1417 ].
However, it was Perfoemance series of studies investigating the benefits enhancimg caffeine in endurance sports Peerformance the Human Nutrihion Laboratory Fat burning supplements Ball State Pfrformance in the late s, led by David Costill [ 1819 ] and others [ 20 ], that sparked a generation of research on the effects nutriyion caffeine in exercise metabolism nutritin sports nutritioon.
Along with Perfkrmance Fat burning supplements sources, such as coffee, tea and cocoa, caffeine is nuttrition added to many Performanc, beverages and novelty products, such as enhajcing, peanut nutritikn, and candy, in both synthetic e.
powder enhancign natural e, Fat burning supplements. Body fat monitoring, kola nut nutritiln. Synthetic enhancinb is also an ingredient in several over-the-counter and prescription medications, enhanccing it is often used in combination with analgesic and nutritiin drugs to untrition their pharmacological jutrition [ 21 ].
Additionally, enhancinf are varying levels of caffeine in the beans, leaves Refreshing and hydrating options for optimal performance fruit Performance enhancing nutrition more Performane 60 plants, resulting in nuutrition interest in nutdition and enhancinh plant-based supplements [ 2324 Periodization for body composition, 2526 ].
Nutirtion energy Sugar cravings and food labels consumption [ 27Insulin resistance and insulin resistance tips293031 ] rnhancing co-ingestion of caffeine with e.
To date, the preponderance of caffeine and exercise performance literature has utilized anhydrous caffeine in a capsule [ 40414243444546 ] for simpler dose standardization and placebo creation. A review of alternate caffeine forms may be found in the Alternative caffeine sources section and Tables 4567 and 8.
Anti-doping rules apply to most sports, especially in those where athletes are competing at national and international levels.
The IOC continues to recognize that caffeine is frequently used by athletes because of its reported performance-enhancing or ergogenic effects [ ].
Caffeine was added to the list of banned substances by the IOC in and the World Anti-Doping Agency WADA in The cut-off value was chosen to exclude typical amounts ingested as part of common dietary or social coffee drinking patterns, and to differentiate it from what was considered to be an aberrant use of caffeine for the purpose of sports performance enhancement [ ].
The highest use of caffeine was among endurance athletes in both studies []. Urinary caffeine concentration significantly increased from to in athletics, aquatics, rowing, boxing, judo, football, and weightlifting; however, the sports with the highest urine caffeine concentration in were cycling, athletics, and rowing [ ].
Caffeine or 1,3,7-trimethylxanthine, is an odorless white powder that is soluble in both water and lipids and has a bitter taste. It is rapidly absorbed from the gastrointestinal tract, mainly from the small intestine but also in the stomach [ ]. Caffeine is effectively distributed throughout the body by virtue of being sufficiently hydrophobic to allow easy passage through most, if not all biological membranes, including the blood-brain barrier [ ].
Once caffeine is absorbed, there appears to be no hepatic first-pass effect i. Caffeine absorption from food and beverages does not seem to be dependent on age, gender, genetics or disease, or the consumption of drugs, alcohol or nicotine.
However, the rates of caffeine metabolism and breakdown appear to differ between individuals through both environmental and genetic influences [ 3, ]. The wide range of variability in caffeine metabolism is due to several factors.
Several studies have also shown that the form of caffeine or its vehicle for entry into the body can modify the pharmacokinetics [ 5881, ]. Liguori et al.
The impact of temperature or rate of ingestion of caffeine has also been investigated, amidst concerns that cold energy drinks might pose a danger when chugged quickly, compared to sipping hot coffee. Similar to other caffeine pharmacokinetic studies [], White et al. energy drink may be associated with slight differences in pharmacokinetic activity, these differences are small.
Chewing gum formulations appear to alter pharmacokinetics, as much of the caffeine released from the gum through mastication can be absorbed via the buccal cavity, which is considered faster due to its extensive vascularization, especially for low molecular weight hydrophobic agents [ ].
Kamimori et al. These pharmacokinetic findings are useful for military and sport purposes, where there is a requirement for rapid and maintained stimulation over specific periods of time.
Chewing gum may also be advantageous due to reduced digestive requirements, where absorption of caffeine in other forms capsule, coffee etc. may be hindered by diminished splanchnic blood flow during moderate to intense exercise.
Finally, there is a growing prevalence of caffeinated nasal and mouth aerosols administered directly in the mouth, under the tongue or inspired may affect the brain more quickly through several proposed mechanisms [ 5 ], although there are only a few studies to date to support this claim.
The administration of caffeine via aerosol into the oral cavity appears to produce a caffeine pharmacokinetic profile comparable to the administration of a caffeinated beverage [ 81 ]. Nasal and mouth aerosols will be discussed further in another section. Although the action of caffeine on the central nervous system CNS has been widely accepted as the primary mechanism by which caffeine alters performance, several mechanisms have been proposed to explain the ergogenic effects of caffeine, including increased myofibrillar calcium availability [], optimized exercise metabolism and substrate availability [ 45 ], as well as stimulation of the CNS [, ].
One of the earlier proposed mechanisms associated with the ergogenic effects of caffeine stemmed from the observed adrenaline epinephrine -induced enhanced free-fatty acid FFA oxidation after caffeine ingestion and consequent glycogen sparing, resulting in improved endurance performance [ 1845].
However, this substrate-availability hypothesis was challenged and eventually dismissed, where after several performance studies it became clear that the increased levels of FFAs appeared to be higher earlier in exercise when increased demand for fuel via fat oxidation would be expected [, ].
Furthermore, this mechanism could not explain the ergogenic effects of caffeine in short duration, high-intensity exercise in which glycogen levels are not a limiting factor. RER, changes in blood lactate, glucosealso appear to deliver measurable ergogenic effects, offering strong support for the CNS as the origin of reported improvements [ 43, ].
As such, focus has shifted to the action of caffeine during exercise within the central and peripheral nervous systems, which could alter the rate of perceived exertion RPE [,], muscle pain [,], and possibly the ability of skeletal muscle to generate force [ ]. Caffeine does appear to have some direct effects on muscle which may contribute to its ergogenicity.
Caffeine appears to employ its effects at various locations in the body, but the most robust evidence suggests that the main target is the CNS, which is now widely accepted as the primary mechanism by which caffeine alters mental and physical performance [ ].
Caffeine is believed to exert its effects on the CNS via the antagonism of adenosine receptors, leading to increases in neurotransmitter release, motor unit firing rates, and pain suppression [, ].
There are four distinct adenosine receptors, A 1A 2AA 2B and A 3that have been cloned and characterized in several species [ ]. Of these subtypes, A 1 and A 2A, which are highly concentrated in the brain, appear to be the main targets of caffeine [ ]. Adenosine is involved in numerous processes and pathways, and plays a crucial role as a homeostatic regulator and neuromodulator in the nervous system [ ].
The major known effects of adenosine are to decrease the concentration of many CNS neurotransmitters, including serotonin, dopamine, acetylcholine, norepinephrine and glutamate [, ].
Caffeine, which has a similar molecular structure to adenosine, binds to adenosine receptors after ingestion and therefore increases the concentration of these neurotransmitters []. This results in positive effects on mood, vigilance, focus, and alertness in most, but not all, individuals [].
Researchers have also characterized aspects of adenosine A 2A receptor function related to cognitive processes [ ] and motivation []. In particular, several studies have focused on the functional significance of adenosine A 2A receptors and the interactions between adenosine and dopamine receptors, in relation to aspects of behavioral activation and effort-related processes [,].
The serotonin receptor 2A 5-HT2A has also been shown to modulate dopamine release, through mechanisms involving regulation of either dopamine synthesis or dopaminergic neuron firing rate [].
Alterations in 5-HTR2A receptors may therefore affect dopamine release and upregulation of dopamine receptors []. This may therefore modulate dopamine activity, which may help to elucidate some of the relationships among neurotransmitters, genetic variation and caffeine response, and the subsequent impact on exercise performance.
Muscle pain has been shown to negatively affect motor unit recruitment and skeletal muscle force generation proportional to the subjective scores for pain intensity [].
In one study, progressively increased muscle pain intensity caused a gradual decrease in motor firing rates [ ]. However, this decrease was not associated with a change in motor unit membrane properties demonstrating a central inhibitory motor control mechanism with effects correlated to nociceptive activity [ ].
Other studies also indicate that muscle force inhibition by muscle pain is centrally mediated [ ]. Accordingly, caffeine-mediated CNS mechanisms, such as dopamine release [ ], are likely imputable for pain mitigation during high-intensity exercise [,,]. Although there appears to be strong evidence supporting the analgesic effects of caffeine during intense exercise, others have found no effect [].
The attenuation of pain during exercise as a result of caffeine supplementation may also result in a decrease in the RPE during exercise. Two studies [] have reported that improvements in performance were accompanied by a decrease in pain perception as well as a decrease in RPE under caffeine conditions, but it is unclear which factor may have contributed to the ergogenic effect.
Acute caffeine ingestion has been shown to alter RPE, where effort may be greater under caffeine conditions, yet it is not perceived as such [ 12,].
Others have not found changes in RPE with caffeine use [ ]. A more recent study by Green et al. The authors noted that individual responses to caffeine might explain their unexpected findings.
In the last decade, our understanding of CNS fatigue has improved. When caffeine and NECA were given together, the effects appeared to cancel each other out, and run time was similar to placebo.
When the study was repeated with peripheral intraperitoneal body cavity injections instead of brain injections, there was no effect on run performance. The authors concluded that caffeine increased running time by delaying fatigue through CNS effects, in part by blocking adenosine receptors [ ].
Caffeine also appears to enhance cognitive performance more in fatigued than well-rested subjects [, ]. This phenomenon is also apparent in exercise performance [ ] both in the field [ ] and in the lab [ 6063].
: Performance enhancing nutrition| 5 Performance Enhancing Substances You Should Consider Using | While creatine and caffeine exist as independent supplements, a myriad of multi-ingredient supplements e. Disposition of caffeine and its metabolites in man. In addition to consuming sufficient amounts of calories and macronutrients, athletes may also require more vitamins, minerals, and other nutrients for peak recovery and performance. Numerous clinical trials with conflicting results Research findings : Might help speed up recovery from exercise of sufficient amount and intensity to induce skeletal muscle damage. To compensate for this glycogen reduction, athletes will often take in large amounts of carbohydrates, immediately following their exercise. |
| 5 Performance Enhancing Substances You Should Consider Using - Appalachian Running Company | Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery. It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial. As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals. There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance. Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play. Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium. This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Distribution and biosynthesis of caffeine in plants. Front Biosci. Misako K, Kouichi M. Caffeine synthase and related methyltransferases in plants. Mazzafera P. Catabolism of caffeine in plants and microorganisms. Al-Shaar L, Vercammen K, Lu C, Richardson S, Tamez M, Mattei J. Health effects and public health concerns of energy drink consumption in the United States: a mini-review. Front Public Health. Utter J, Denny S, Teevale T, Sheridan J. Energy drink consumption among New Zealand adolescents: associations with mental health, health risk behaviours and body size. J Paediatr Child Health. Marmorstein NR. Interactions between energy drink consumption and sleep problems: associations with alcohol use among young adolescents. J Caffeine Res. De Sanctis V, Soliman N, Soliman AT, Elsedfy H, Di Maio S, El Kholy M, et al. Caffeinated energy drink consumption among adolescents and potential health consequences associated with their use: a significant public health hazard. Acta Biomed. PubMed PubMed Central Google Scholar. Arria AM, Caldeira KM, Bugbee BA, Vincent KB, O'Grady KE. Trajectories of energy drink consumption and subsequent drug use during young adulthood. Drug Alcohol Depend. Trexler ET, Smith-Ryan AE. Creatine and caffeine: considerations for concurrent supplementation. Kendall KL, Moon JR, Fairman CM, Spradley BD, Tai CY, Falcone PH, et al. Ingesting a preworkout supplement containing caffeine, creatine, beta-alanine, amino acids, and B vitamins for 28 days is both safe and efficacious in recreationally active men. Nutr Res. Smith AE, Fukuda DH, Kendall KL, Stout JR. The effects of a pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance. J Int Soc Sports Nutr. Article PubMed PubMed Central CAS Google Scholar. Tarnopolsky MA. Caffeine and creatine use in sport. Ann Nutr Metab. Fukuda DH, Smith AE, Kendall KL, Stout JR. The possible combinatory effects of acute consumption of caffeine, creatine, and amino acids on the improvement of anaerobic running performance in humans. Cameron M, Camic CL, Doberstein S, Erickson JL, Jagim AR. The acute effects of a multi-ingredient pre-workout supplement on resting energy expenditure and exercise performance in recreationally active females. Bergstrom HC, Byrd MT, Wallace BJ, Clasey JL. Examination of a multi-ingredient pre-workout supplement on total volume of resistance exercise andsubsequent strength and power performance. Tinsley GM, Hamm MA, Hurtado AK, Cross AG, Pineda JG, Martin AY, et al. Effects of two pre-workout supplements on concentric and eccentric force production during lower body resistance exercise in males and females: a counterbalanced, double-blind, placebo-controlled trial. Goldstein ER, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, et al. International society of sports nutrition position stand: caffeine and performance. Pasman WJ, van Baak MA, Jeukendrup AE, de Haan A. The effect of different dosages of caffeine on endurance performance time. Int J Sports Med. Lieberman HR, Tharion WJ, Shukitt-Hale B, Speckman KL, Tulley R. Effects of caffeine, sleep loss, and stress on cognitive performance and mood during U. Navy SEAL training. Graham TE, Spriet LL. Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. J Appl Physiol Article CAS Google Scholar. Performance and metabolic responses to a high caffeine dose during prolonged exercise. Spriet LL, MacLean DA, Dyck DJ, Hultman E, Cederblad G, Graham TE. Caffeine ingestion and muscle metabolism during prolonged exercise in humans. Am J Phys. McNaughton LR, Lovell RJ, Siegler J, Midgley AW, Moore L, Bentley DJ. The effects of caffeine ingestion on time trial cycling performance. Int J Sports Physiol Perform. Hodgson AB, Randell RK, Jeukendrup AE. The metabolic and performance effects of caffeine compared to coffee during endurance exercise. PLoS One. McLellan TM, Bell DG. The impact of prior coffee consumption on the subsequent ergogenic effect of anhydrous caffeine. Graham TE, Hibbert E, Sathasivam P. Metabolic and exercise endurance effects of coffee and caffeine ingestion. J Appl Physiol. Lamina S, Musa DI. Ergogenic effect of varied doses of coffee-caffeine on maximal aerobic power of young African subjects. Afr Health Sci. Trice I, Haymes EM. Effects of caffeine ingestion on exercise-induced changes during high-intensity, intermittent exercise. Int J Sport Nutr. Wiles JD, Bird SR, Hopkins J, Riley M. Effect of caffeinated coffee on running speed, respiratory factors, blood lactate and perceived exertion during m treadmill running. Br J Sports Med. Rodrigues LO, Russo AK, Silva AC, Picarro IC, Silva FR, Zogaib PS, et al. Effects of caffeine on the rate of perceived exertion. Braz J Med Biol Res. Butts NK, Crowell D. Effect of caffeine ingestion on cardiorespiratory endurance in men and women. Res Q Exerc Sport. Richardson DL, Clarke ND. Effect of coffee and caffeine ingestion on resistance exercise performance. Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Mock MG. Effects of coffee and caffeine anhydrous on strength and sprint performance. Eur J Sport Sci. Sellami M, Slimeni O, Pokrywka A, Kuvacic G, L DH, Milic M, et al. Herbal medicine for sports: a review. Kamimori GH, Karyekar CS, Otterstetter R, Cox DS, Balkin TJ, Belenky GL, et al. The rate of absorption and relative bioavailability of caffeine administered in chewing gum versus capsules to normal healthy volunteers. Int J Pharm. Ryan EJ, Kim CH, Muller MD, Bellar DM, Barkley JE, Bliss MV, et al. Low-dose caffeine administered in chewing gum does not enhance cycling to exhaustion. Ryan EJ, Kim CH, Fickes EJ, Williamson M, Muller MD, Barkley JE, et al. Caffeine gum and cycling performance: a timing study. 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. De Pauw K, Roelands B, Van Cutsem J, Marusic U, Torbeyns T, Meeusen R. Electro-physiological changes in the brain induced by caffeine or glucose nasal spray. De Pauw K, Roelands B, Van Cutsem J, Decroix L, Valente A, Taehee K, et al. Do glucose and caffeine nasal sprays influence exercise or cognitive performance? Laizure SC, Meibohm B, Nelson K, Chen F, Hu ZY, Parker RB. Comparison of caffeine disposition following administration by oral solution energy drink and inspired powder AeroShot in human subjects. Br J Clin Pharmacol. Hogervorst E, Bandelow S, Schmitt J, Jentjens R, Oliveira M, Allgrove J, et al. Caffeine improves physical and cognitive performance during exhaustive exercise. Med Sci Sports Exerc. Cooper R, Naclerio F, Allgrove J, Larumbe-Zabala E. Effects of a carbohydrate and caffeine gel on intermittent sprint performance in recreationally trained males. Scott AT, O'Leary T, Walker S, Owen R. Improvement of m rowing performance with caffeinated carbohydrate-gel ingestion. Alford C, Cox H, Wescott R. The effects of red bull energy drink on human performance and mood. Amino Acids. Candow DG, Kleisinger AK, Grenier S, Dorsch KD. Effect of sugar-free Red Bull energy drink on high-intensity run time-to-exhaustion in young adults. Walsh AL, Gonzalez AM, Ratamess NA, Kang J, Hoffman JR. Improved time to exhaustion following ingestion of the energy drink amino impact. J IntSoc Sports Nutr. Ivy JL, Kammer L, Ding Z, Wang B, Bernard JR, Liao YH, Hwang J. Improved cycling time-trial performance after ingestion of a caffeine energy drink. Sanders GJ, Peveler W, Holmer B, Peacock CA. The effect of three different energy drinks on oxygen consumption and perceived exertion during treadmillexercise. Al-Fares MN, Alsunni AA, Majeed F, Badar A. Effect of energy drink intake before exercise on indices of physical performance in untrained females. Saudi Med J. Prins PJ, Goss FL, Nagle EF, Beals K, Robertson RJ, Lovalekar MT, et al. Energy drinks improve five-kilometer running performance in recreational endurance runners. Kinsinger K, Oglesby B, Ojiambo R, Johann JM, Liguori G. Effects of 5-Hour ENERGY® Shot on Oxygen Consumption, Heart Rate, and SubstrateUtilization During Submaximal and Maximal Exercise. Int J Exerc Sci. Forbes SC, Candow DG, Little JP, Magnus C, Chilibeck PD. Effect of Red Bull energy drink on repeated Wingate cycle performance and bench-press muscle endurance. 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. Campbell BI, Richmond JL, Dawes JJ. The effects of a commercial, pre-exercise energy drink supplement on power, muscular endurance, and repeated sprint speed. Eckerson JM, Bull AJ, Baechle TR, Fischer CA, O'Brien DC, Moore GA, et al. Acute ingestion of sugar-free red bull energy drink has no effect on upper body strength and muscular endurance in resistance trained men. Astley C, Souza DB, Polito MD. Acute Specific Effects of Caffeine-containing Energy Drink on Different Physical Performances in Resistance-trained Men. Magrini MA, Colquhoun RJ, Dawes JJ, Smith DB. Effects of a pre-workout energy drink supplement on upper body muscular endurance performance. Campbell BI, Kilpatrick M, Wilborn C, La Bounty P, Parker B, Gomez B, Elkins A, Williams S, dos Santos MG. A commercially available energy drinkdoes not improve peak power production on multiple second Wingate tests. Hoffman JR, Kang J, Ratamess NA, Hoffman MW, Tranchina CP, Faigenbaum AD. Examination of a pre-exercise, high energy supplement on exercise performance. Seidl R, Peyrl A, Nicham R, Hauser E. A taurine and caffeine-containing drink stimulates cognitive performance and well-being. Scholey AB, Kennedy DO. Smit HJ, Cotton JR, Hughes SC, Rogers PJ. Nutr Neurosci. Rao A, Hu H, Nobre AC. The effects of combined caffeine and glucose drinks on attention in the human brain. Howard MA, Marczinski CA. Acute effects of a glucose energy drink on behavioral control. Exp Clin Psychopharmacol. Wesnes KA, Brooker H, Watson AW, Bal W, Okello E. Effects of the Red Bull energy drink on cognitive function and mood in healthy young volunteers. J Psychopharmacol. Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Van Thuyne W, Delbeke FT. Distribution of caffeine levels in urine in different sports in relation to doping control before and after the removal of caffeine from the WADA doping list. Delbeke FT, Debackere M. Caffeine: use and abuse in sports. Spriet LL. Exercise and sport performance with low doses of caffeine. Caffeine and performance. Association TNCA. Del Coso J, Munoz G, Munoz-Guerra J. Prevalence of caffeine use in elite athletes following its removal from the World Anti-Doping Agency list of banned substances. Aguilar-Navarro M, Munoz G, Salinero JJ, Munoz-Guerra J, Fernandez-Alvarez M, Plata MDM, et al. Urine caffeine concentration in doping control samples from to Chvasta TE, Cooke AR. Emptying and absorption of caffeine from the human stomach. Callahan MM, Robertson RS, Arnaud MJ, Branfman AR, McComish MF, Yesair DW. Human metabolism of [1-methylC]- and [C] caffeine after oral administration. Drug Metab Dispos. Carrillo JA, Benitez J. Clinically significant pharmacokinetic interactions between dietary caffeine and medications. Clin Pharmacokinet. Blanchard J, Sawers SJ. The absolute bioavailability of caffeine in man. Eur J Clin Pharmacol. White JR Jr, Padowski JM, Zhong Y, Chen G, Luo S, Lazarus P, et al. Pharmacokinetic analysis and comparison of caffeine administered rapidly or slowly in coffee chilled or hot versus chilled energy drink in healthy young adults. Clin Toxicol Phila. Mumford GK, Benowitz NL, Evans SM, Kaminski BJ, Preston KL, Sannerud CA, et al. Absorption rate of methylxanthines following capsules, cola and chocolate. Arnaud MJ. Metabolism of caffeine and other components of coffee. Caffeine, Coffee, and Health. New York: Raven Press; Tang-Liu DD, Williams RL, Riegelman S. Disposition of caffeine and its metabolites in man. J Pharmacol Exp Ther. Rasmussen BB, Brix TH, Kyvik KO, Brosen K. The interindividual differences in the 3-demthylation of caffeine alias CYP1A2 is determined by both genetic and environmental factors. Nelson DR, Zeldin DC, Hoffman SM, Maltais LJ, Wain HM, Nebert DW. Comparison of cytochrome P CYP genes from the mouse and human genomes, including nomenclature recommendations for genes, pseudogenes and alternative-splice variants. Begas E, Kouvaras E, Tsakalof A, Papakosta S, Asprodini EK. In vivo evaluation of CYP1A2, CYP2A6, NAT-2 and xanthine oxidase activities in a Greek population sample by the RP-HPLC monitoring of caffeine metabolic ratios. Biomed Chromatogr. Lelo A, Miners JO, Robson RA, Birkett DJ. Quantitative assessment of caffeine partial clearances in man. Thorn CF, Aklillu E, McDonagh EM, Klein TE, Altman RB. PharmGKB summary: caffeine pathway. Pharmacogenet Genomics. Mandel HG. Update on caffeine consumption, disposition and action. Djordjevic N, Ghotbi R, Jankovic S, Aklillu E. Ghotbi R, Christensen M, Roh HK, Ingelman-Sundberg M, Aklillu E, Bertilsson L. Comparisons of CYP1A2 genetic polymorphisms, enzyme activity and the genotype-phenotype relationship in Swedes and Koreans. Perera V, Gross AS, McLachlan AJ. Influence of environmental and genetic factors on CYP1A2 activity in individuals of South Asian and European ancestry. Clin Pharmacol Ther. Djordjevic N, Ghotbi R, Bertilsson L, Jankovic S, Aklillu E. Induction of CYP1A2 by heavy coffee consumption in Serbs and Swedes. Marks V, Kelly JF. Absorption of caffeine from tea, coffee, and coca cola. Liguori A, Hughes JR, Grass JA. Absorption and subjective effects of caffeine from coffee, cola and capsules. Pharmacol Biochem Behav. Shargel LYA. Applied biopharmaceutics and pharmacokinetics. Stamford: Appleton and Lange; Rousseau E, Ladine J, Liu QY, Meissner G. Arch Biochem Biophys. Tarnopolsky M, Cupido C. Caffeine potentiates low frequency skeletal muscle force in habitual and nonhabitual caffeine consumers. Kalmar JM, Cafarelli E. Caffeine: a valuable tool to study central fatigue in humans? Exerc Sport Sci Rev. Meeusen R, Roelands B, Spriet LL. Caffeine, exercise and the brain. Nestle Nutr Inst Workshop Ser. Nehlig A, Daval JL, Debry G. Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects. Brain Res Brain Res Rev. Chesley A, Howlett RA, Heigenhauser GJ, Hultman E, Spriet LL. Regulation of muscle glycogenolytic flux during intense aerobic exercise after caffeine ingestion. Graham TE, Helge JW, MacLean DA, Kiens B, Richter EA. Caffeine ingestion does not alter carbohydrate or fat metabolism in human skeletal muscle during exercise. Graham TE, Battram DS, Dela F, El-Sohemy A, Thong FS. Does caffeine alter muscle carbohydrate and fat metabolism during exercise? Tarnopolsky MA, Atkinson SA, MacDougall JD, Sale DG, Sutton JR. Physiological responses to caffeine during endurance running in habitual caffeine users. Casal DC, Leon AS. Failure of caffeine to affect substrate utilization during prolonged running. Glaister M, Gissane C. Caffeine and physiological responses to submaximal exercise: a meta-analysis. Talanian JL, Spriet LL. Low and moderate doses of caffeine late in exercise improve performance in trained cyclists. Cureton KJ, Warren GL, Millard-Stafford ML, Wingo JE, Trilk J, Buyckx M. Caffeinated sports drink: ergogenic effects and possible mechanisms. Black CD, Waddell DE, Gonglach AR. Caffeine's ergogenic effects on cycling: neuromuscular and perceptual factors. Killen LG, Green JM, O'Neal EK, McIntosh JR, Hornsby J, Coates TE. Effects of caffeine on session ratings of perceived exertion. Demura S, Yamada T, Terasawa N. Effect of coffee ingestion on physiological responses and ratings of perceived exertion during submaximal endurance exercise. Percept Mot Skills. Hadjicharalambous M, Georgiades E, Kilduff LP, Turner AP, Tsofliou F, Pitsiladis YP. Influence of caffeine on perception of effort, metabolism and exercise performance following a high-fat meal. Motl RW, O'Connor PJ, Tubandt L, Puetz T, Ely MR. Effect of caffeine on leg muscle pain during cycling exercise among females. Motl RW, O'Connor PJ, Dishman RK. Effect of caffeine on perceptions of leg muscle pain during moderate intensity cycling exercise. J Pain. Gliottoni RC, Meyers JR, Arngrimsson SA, Broglio SP, Motl RW. Effect of caffeine on quadriceps muscle pain during acute cycling exercise in low versus high caffeine consumers. Warren GL, Park ND, Maresca RD, McKibans KI, Millard-Stafford ML. Effect of caffeine ingestion on muscular strength and endurance: a meta-analysis. Allen DG, Lamb GD, Westerblad H. Impaired calcium release during fatigue. Lindinger MI, Graham TE, Spriet LL. Gonglach AR, Ade CJ, Bemben MG, Larson RD, Black CD. Muscle pain as a regulator of cycling intensity: effect of caffeine ingestion. Fredholm BB, Abbracchio MP, Burnstock G, Daly JW, Harden TK, Jacobson KA, et al. Nomenclature and classification of purinoceptors. Pharmacol Rev. Fredholm BB, Battig K, Holmen J, Nehlig A, Zvartau EE. Actions of caffeine in the brain with special reference to factors that contribute to its widespread use. Fredholm BB, Chen JF, Cunha RA, Svenningsson P, Vaugeois JM. Adenosine and brain function. Short-term Siberian ginseng use also appears to be safe. The studies cited above reported no adverse effects, although other reports of clinical trials have listed insomnia as a rare side effect [ ]. The research to date provides little support for taking ginseng to enhance exercise or athletic performance [ , ]. Glutamine is a key molecule in metabolism and energy production, and it contributes nitrogen for many critical biochemical reactions [ ]. It is an EAA for critically ill patients when the body's need for glutamine exceeds its capacity to produce sufficient amounts. Few studies have examined the effect of glutamine supplementation alone as an ergogenic aid [ ]. One study randomized 31 male and female weightlifters to receive either glutamine 0. There were no significant differences between the two groups in measures of strength, torque, or lean tissue mass, demonstrating that glutamine had no effect on muscle performance, body composition, or muscle-protein degradation. Another study compared the effect of glutamine four doses of 0. Supplementation with glutamine reduced the magnitude of strength loss, accelerated strength recovery, and diminished muscle soreness more quickly than placebo; these effects were more pronounced in the men. Some athletes use glutamine supplements in the hope that they will attenuate exercise-induced immune impairment and reduce their risk of developing upper respiratory tract infections. However, there is little research-based support for this benefit [ , ]. In the studies described above, the glutamine had no reported side effects. Many patients with serious catabolic illnesses, such as infections, intestinal diseases, and burns, take glutamine safely as part of their medical care. Daily oral doses ranging from 0. The research to date does not support taking glutamine alone to improve exercise and athletic performance [ , ]. Iron is an essential mineral and a structural component of hemoglobin, an erythrocyte protein that transfers oxygen from the lungs to the tissues, and myoglobin, a protein in muscles that provides them with oxygen. Iron is also necessary to metabolize substrates for energy as a component of cytochromes and to dehydrogenase enzymes involved in substrate oxidation [ ]. Iron deficiency impairs oxygen-carrying capacity and muscle function, and it limits people's ability to exercise and be active [ 12 , ]. Its detrimental effects can include fatigue and lethargy, lower aerobic capacity, and slower times in performance trials [ ]. Iron balance is an important consideration for athletes who must pay attention to both iron intakes and iron losses. Teenage girls and premenopausal women are at increased risk of obtaining insufficient amounts of iron from their diets. They require more iron than teenage boys and men because they lose considerable iron due to menstruation, and they might not eat sufficient amounts of iron-containing foods [ , ]. Athletes of both sexes lose additional iron for several reasons [ , , , ]. Physical activity produces acute inflammation that reduces iron absorption from the gut and iron use via a peptide, hepcidin, that regulates iron homeostasis. Iron is also lost in sweat. The destruction of erythrocytes in the feet because of frequent striking on hard surfaces leads to foot-strike hemolysis. Also, use of anti-inflammatories and pain medications can lead to some blood loss from the gastrointestinal tract, thereby decreasing iron stores. The richest dietary sources of heme iron which is highly bioavailable include lean meats and seafood. Plant-based foods—such as nuts, beans, vegetables, and fortified grain products—contain nonheme iron, which is less bioavailable than heme iron. Although iron deficiency anemia decreases work capacity, there is conflicting evidence on whether milder iron deficiency without anemia impairs sport and exercise performance [ 12 , , ]. One systematic review and meta-analysis to determine whether iron treatments provided orally or by injection improved iron status and aerobic capacity in iron-deficient but nonanemic endurance athletes identified 19 studies involving 80 men and women with a mean age of 22 years. Iron treatments improved iron status as expected, but they did not guarantee improvement in aerobic capacity or indices of endurance performance [ ]. Another systematic review and meta-analysis compared the effects of iron supplementation with no supplementation on exercise performance in women of reproductive age [ ]. Most of the 24 studies identified were small i. Based on the limited data and heterogenicity of results, the study authors suggested that preventing and treating iron deficiency could improve the performance of female athletes in sports that require endurance, maximal power output, and strength. Athletes can safely obtain recommended intakes of iron by consuming a healthy diet containing iron-rich foods and by taking an iron-containing dietary supplement as needed. High doses of iron may be prescribed for several weeks or months to treat iron deficiency, especially if anemia is present. Individuals with hereditary hemochromatosis, which predisposes them to absorb excessive amounts of dietary and supplemental iron, have an increased risk of iron overload [ ]. Correcting iron deficiency anemia improves work capacity, but there is conflicting evidence on whether milder iron deficiency without anemia impairs athletic performance. Furthermore, they warn that iron supplementation can cause gastrointestinal side effects. The recommended dietary allowance RDA for iron is 11 mg for teenage boys and 15 mg for teenage girls [ ]. The RDA is 8 mg for men and 18 mg for women age 50 and younger, and 8 mg for older adults of both sexes. Recommended intakes of iron for vegetarians and vegans are 1. More information on iron and the treatment of iron-deficiency anemia is available in the ODS health professional fact sheet on iron. Protein is necessary to build, maintain, and repair muscle. Exercise increases intramuscular protein oxidation and breakdown, after which muscle-protein synthesis increases for up to a day or two [ ]. Regular resistance exercise results in the accretion of myofibrillar protein the predominant proteins in skeletal muscle and an increase in skeletal muscle fiber size. Aerobic exercise leads to more modest protein accumulation in working muscle, primarily in the mitochondria, which enhances oxidative capacity oxygen use for future workouts [ , ]. Athletes must consider both protein quality and quantity to meet their needs for the nutrient. They must obtain EAAs from the diet or from supplementation to support muscle growth, maintenance, and repair [ ]. The nine EAAs are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. See other sections of this fact sheet for information on the amino acids arginine and glutamine as well as the BCAAs leucine, isoleucine, and valine. The potential of these amino acids to enhance exercise and athletic performance is not related to their incorporation into proteins. Adequate protein in the diet is required to provide the EAAs necessary for muscle-protein synthesis and to minimize muscle-protein breakdown. Dietary protein consumption increases the concentration of amino acids in the blood, which muscle cells then take up. Sufficient protein is necessary primarily to optimize the training response to, and the recovery period after, exercise [ 12 , ]. Muscle protein synthesis leading to increases in strength and muscle mass appears to be optimal with the consumption of high-quality protein providing about 10 g EAAs within 0—2 hours after exercise, in the early recovery phase [ 12 ]. However, a meta-analysis of randomized clinical trials found that ingesting protein within an hour before or after exercise does not significantly increase muscle strength or size or facilitate muscle repair or remodeling [ 77 ]. The period after exercise when protein intake reduces muscle protein breakdown, builds muscle, and increases mitochondrial proteins to enhance oxygen use by working muscles the so-called window of anabolic opportunity can last for up to 24 hours [ 79 ]. Participants in these studies consumed a bedtime drink containing Some studies show increased muscle protein synthesis when plasma levels of amino acids are raised [ 76 ]. The Food and Nutrition Board has not set a UL for protein, noting that the risk of adverse effects from excess protein from food is very low [ ]. However, it advises caution for those obtaining high protein intakes from foods and supplements because of the limited data on their potential adverse effects. High-protein diets e. Protein increases urinary calcium excretion, but this appears to have no consequence for long-term bone health [ ] and, in any event, is easily compensated for by the consumption of slightly more calcium. Many foods—including meats, poultry, seafood, eggs, dairy products, beans, and nuts—contain protein. Protein powders and drinks are also available, most of which contain whey, one of the complete proteins isolated from milk [ ]. Digestion of casein, the main complete protein in milk, is slower than that of whey, so the release of amino acids from casein into the blood is slower [ 72 ]. Soy protein lacks the EAA methionine and might lose some cysteine and lysine in processing; rice protein lacks the EAA isoleucine [ ]. Many protein supplements consist of a combination of these protein sources. All EAAs are necessary to stimulate muscle protein synthesis, so users should select singular or complementary protein sources accordingly. To maximize muscle adaptations to training, the AND, DoC, and ACSM recommend that athletes consume 0. Since the Food and Nutrition Board developed the RDA for protein, more recent data have suggested that athletes require a daily protein intake of 1. Athletes might benefit from even greater amounts for short periods of intense training or when they reduce their energy intake to improve physique or achieve a competition weight [ 12 ]. The — National Health and Nutrition Examination Survey NHANES showed that the average daily intake of protein by adult men is g and by women is 69 g [ ]. Athletes who require additional protein can obtain it by consuming more protein-containing foods and, if needed, protein supplements and protein-fortified food and beverage products. Quercetin is a polyphenolic flavonol that is naturally present in a variety of fruits such as apples , vegetables such as onions , and beverages such as wine and, especially, tea. The mechanisms by which quercetin might enhance exercise and athletic performance when taken in much larger amounts are not known, but many have been hypothesized. For example, quercetin might increase the number of mitochondria in muscle, reduce oxidative stress, decrease inflammation, and improve endothelial function blood flow [ , ]. Numerous small studies have assessed quercetin in supplemental form as a potential ergogenic aid in young adult, mostly male, participants. The effects of quercetin supplementation were inconsistent and varied by study, but they generally ranged from no ergogenic benefit to only a trivial or small improvement that might not be meaningful in real-world in contrast to laboratory exercise conditions [ 42 , , , ]. The safety of longer term use of that amount of quercetin or more has not been studied. More research, including larger clinical trials, on quercetin supplementation to improve aerobic capacity in trained athletes during specific sports and competitions is needed before any recommendations can be made [ ]. Ribose, a naturally occurring 5-carbon sugar synthesized by cells and found in some foods, is involved in the production of ATP [ 75 ]. The amount of ATP in muscle is limited, and it must continually be resynthesized. Therefore, theoretically, the more ribose in the body, the more potential ATP production [ ]. The authors of the short-term studies investigating ribose as a potential ergogenic aid have not reported any safety concerns. No studies have assessed the safety of long-term ribose use as a dietary supplement. Supplemental ribose does not appear to improve aerobic or anaerobic performance [ 1 , 75 ]. Sodium bicarbonate is commonly known as baking soda. The consumption of several teaspoons of sodium bicarbonate over a short time temporarily increases blood pH by acting as a buffering agent. The precise mechanism by which this induced alkalosis leads to an ergogenic response to exercise is unclear. It is thought that bicarbonate loading enhances disposal of hydrogen ions that accumulate and efflux from working muscles as they generate energy in the form of ATP via anaerobic glycolysis from high-intensity exercise, thereby reducing the metabolic acidosis that contributes to fatigue [ , ]. As a result, supplementation with sodium bicarbonate might improve performance in short-term, intense exercises e. Many studies have assessed sodium bicarbonate as an ergogenic aid in swimmers, cyclists, rowers, boxers, tennis and rugby players, judo practitioners, and others [ ]. These studies usually included a small number of participants who underwent one or more trials in a laboratory over several days. Because the research results are conflicting, the activities and individuals most likely to benefit from sodium bicarbonate supplementation in real-world conditions is not clear. However, individuals have varied responses to bicarbonate loading; the practice does not benefit some users, and it can worsen rather than enhance performance in others. Recreationally active individuals, in particular, might find the supplements to be ergogenic for one exercise session but not another. Many study findings suggest that supplementation with sodium bicarbonate is most likely to improve the performance of trained athletes [ , ]. The main side effect of sodium bicarbonate supplementation in gram quantities is gastrointestinal distress, including nausea, stomach pain, diarrhea, and vomiting. Supplement users can reduce or minimize this distress by consuming the total dose in smaller amounts multiple times over an hour with fluid and a snack of carbohydrate-rich food [ , ]. Sodium bicarbonate is Such a large intake of sodium with fluid can lead to temporary hyperhydration, which could be useful in activities where large sweat losses might otherwise lead to significant fluid deficits. However, the slight increase in body weight from fluid retention might hinder performance in other sports [ ]. Studies have not evaluated the safety and effectiveness of long-term use of sodium bicarbonate as an ergogenic aid over months or longer. Many athletes find this amount of sodium bicarbonate powder dissolved in fluid to be unpalatably salty [ ]. The Australian Institute of Sport supports the use of bicarbonate for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [ 29 ]. The Montmorency variety of tart or sour cherry Prunus cerasus contains anthocyanins and other polyphenolic phytochemicals, such as quercetin. Researchers hypothesize that these compounds have anti-inflammatory and antioxidant effects that might facilitate exercise recovery by reducing pain and inflammation, strength loss and muscle damage from intense activity, and hyperventilation trauma from endurance activities [ ]. The labels on tart-cherry juice and concentrate products do not usually indicate that they are dietary supplements, although the labels on products containing encapsulated tart-cherry powder do. Much of the limited research on use of tart cherry to enhance exercise and athletic performance involves short-term use of a tart-cherry product or placebo by young resistance-trained men for about a week before a test of strength such as single-leg extensions or back squats ; participants continue taking the supplements for about 2 days after the test. None of the participants who drank the juice experienced airway inflammation causing upper respiratory tract symptoms after the marathon a common complaint in many marathon runners , but half of those drinking the placebo did. Another study compared a supplement containing mg freeze-dried Montmorency tart-cherry-skin powder CherryPURE with a placebo in 18 male and 9 female endurance-trained runners and triathletes age range 18—26 years [ ]. Participants took the supplements once a day for 10 days, including the day they ran a half-marathon, then for 2 days after the run. Further research is needed to determine the value of tart-cherry products for enhancing performance and recovery from intense exercise or participation in sports—especially when used on a regular basis—and the amounts of supplement, juice, or concentrate needed to provide any benefits. Studies have not identified any side effects of the fresh tart-cherry juice or concentrate or of supplements of dried tart-cherry-skin powder. However, they have not adequately assessed the safety of tart-cherry dietary supplements. There is no expert consensus on the value of taking tart-cherry products to enhance exercise and athletic performance. Tribulus terrestris common names include bindii, goat's-head, bullhead, and tackweed , is a fruit-bearing plant that is most common in Africa, Asia, Australia, and Europe. It has been used since ancient times in Greece, China, and Asia to treat low libido and infertility [ ]. Tribulus terrestris extracts contain many compounds, including steroidal saponins [ ]. Some marketers claim that Tribulus terrestris enhances exercise and athletic performance by increasing serum concentrations of testosterone and luteinizing hormone, but studies have not adequately determined its potential mechanisms of action [ ]. Only a few small, short-term clinical trials have investigated Tribulus terrestris as an ergogenic aid [ ], and none since A study in 15 resistance-trained men found no differences among those taking 3. In 22 elite male rugby players age The only toxicity studies of Tribulus terrestris were conducted in animals, where unspecified high intakes led to severe heart, liver, and kidney damage [ ]. The clinical studies described above found no side effects of Tribulus terrestris. Subsequent tests indicated hepatotoxicity, nephrotoxicity, and neurotoxicity. The man's condition improved after he discontinued the water, but the water was not tested to determine the presence or amount of Tribulus terrestris or any other potential toxin or contaminant. The Australian Institute of Sport advises against the use of Tribulus terrestris by athletes, noting that this supplement and other claimed testosterone boosters are banned from athletic competitions or have a high risk of being contaminated with substances that, if ingested, could lead to positive drug-screening results [ ]. The published biomedical literature provides no support for the efficacy and insufficient support for the safety of Tribulus terrestris for enhancing exercise performance [ ]. This section provides examples of ingredients that FDA currently prohibits in dietary supplements and that some consumers have used in the past as ergogenic aids, despite the lack of evidence supporting their use. Androstenedione is an anabolic steroid precursor, or prohormone, that the body converts to testosterone which induces muscle growth and estrogen [ ]. Major League Baseball slugger Mark McGwire popularized androstenedione as an ergogenic aid in [ ]. However, two randomized clinical trials found no performance benefits from androstenedione supplements. In one study, 10 healthy young men age 19—29 years took a single mg dose of androstenedione. The short-term or longer term use of the supplement did not affect serum testosterone concentrations, nor did it produce any significantly greater gains in resistance-training performance, muscle strength, or lean body mass. However, participants who took androstenedione for the 6 weeks experienced significant declines in their high-density lipoprotein HDL cholesterol levels and significant increases in serum estrogens. The supplements did not improve participants' muscular strength or lean body mass compared with placebo, but they significantly decreased HDL cholesterol levels and raised levels of serum estrogens. In March , FDA warned companies to cease distributing androstenedione-containing dietary supplements. The rationale was the lack of sufficient information to establish that such products could reasonably be expected to be safe and that FDA had never approved androstenedione as a new dietary ingredient permitted in supplements [ ]. Department of Justice classified androstenedione as a Schedule III controlled substance defined as a drug with a moderate to low potential for physical and psychological dependence in [ ]. The National Collegiate Athletic Association, International Olympic Committee, and World Anti-Doping Agency ban the use of androstenedione [ , ]. Dimethylamylamine DMAA is a stimulant formerly included in some preworkout and other dietary supplements claimed to enhance exercise performance and build muscle. Studies have not evaluated DMAA in humans as a potential ergogenic aid. In , FDA declared products containing this ingredient to be illegal after it received 86 reports of deaths and illnesses associated with dietary supplements containing DMAA. These reports described heart problems as well as nervous system and psychiatric disorders [ ]. Furthermore, FDA had never approved DMAA as a new dietary ingredient that would reasonably be expected to be safe [ ]. Although products marketed as dietary supplements containing DMAA are illegal in the United States, discontinued, reformulated, or even new products containing DMAA might still be found in the U. The Department of Defense's Human Performance Resource Center maintains a list of currently available products that contain DMAA or are labeled as containing DMAA, dimethylamylamine, or an equivalent chemical or marketing name e. FDA also determined that dietary supplements containing 1,3-dimethybutylamine DMBA , a stimulant chemically related to DMAA, are adulterated. As with DMAA, FDA had never approved this stimulant as a new dietary ingredient. The agency contended that there is no history of use or data offering sufficient assurance that this compound is not associated with a significant or unreasonable risk of illness or injury [ , ]. Ephedra also known as ma huang , a plant native to China, contains ephedrine alkaloids, which are stimulant compounds; the primary alkaloid is ephedrine [ ]. In the s, ephedra—frequently combined with caffeine—was a popular ingredient in dietary supplements sold to enhance exercise and athletic performance and to promote weight loss. No studies have evaluated the use of ephedra dietary supplements, with or without caffeine, as ergogenic aids. Instead, available studies have used the related synthetic compound ephedrine together with caffeine and typically measured the effects 1—2 hours after a single dose [ , ]. No data show any sustained improvement in athletic performance over time with continued dosing of ephedrine with caffeine [ ]. Ephedra use has been associated with death and serious adverse effects, including nausea, vomiting, psychiatric symptoms such as anxiety and mood change , hypertension, palpitations, stroke, seizures, and heart attack [ , ]. In , FDA banned the sale of dietary supplements containing ephedrine alkaloids in the United States because they are associated with an unreasonable risk of illness or injury [ ]. FDA regulates dietary supplements for exercise and athletic performance in accordance with the Dietary Supplement Health and Education Act of [ ]. Like other dietary supplements, exercise- and athletic-performance supplements differ from over-the-counter or prescription medications in that they do not require premarket review or approval by FDA. Supplement manufacturers are responsible for determining that their products are safe and their label claims are truthful and not misleading, although they are not required to provide this evidence to FDA before marketing their products. If FDA finds a supplement to be unsafe, it may remove the product from the market or ask the manufacturer to voluntarily recall the product. FDA and the Federal Trade Commission FTC may also take regulatory actions against manufacturers that make unsubstantiated physical-performance or other claims about their products. FDA permits dietary supplements to contain only dietary ingredients, such as vitamins, minerals, amino acids, herbs, and other botanicals. It does not permit these products to contain pharmaceutical ingredients, and manufacturers may not promote them to diagnose, treat, cure, or prevent any disease [ ]. For more information about dietary supplement regulation, see the ODS publication, Dietary Supplements: What You Need to Know. Like all dietary supplements, supplements used to enhance exercise and athletic performance can have side effects and might interact with prescription and over-the-counter medications. In some cases, the active constituents of botanical or other ingredients promoted as ergogenic aids are unknown or uncharacterized. Furthermore, many such products contain multiple ingredients that have not been adequately tested in combination with one another. People interested in taking dietary supplements to enhance their exercise and athletic performance should talk with their health care providers about the use of these products. The Uniformed Services University and the U. Anti-Doping Agency maintain a list of products marketed as dietary supplements that contain stimulants, steroids, hormone-like ingredients, controlled substances, or unapproved drugs and that can have health risks for warfighters and others who take them for bodybuilding or other forms of physical performance [ ]. FDA requires the manufacture of dietary supplements to comply with quality standards that ensure that these products contain only the labeled ingredients and amounts and are free of undeclared substances and unsafe levels of contaminants [ ]. |
| Sporting performance and food - Better Health Channel | All EAAs are necessary to stimulate muscle protein synthesis, so users should select singular or complementary protein sources accordingly. The U. However, there is little research-based support for this benefit [ , ]. Effects of low-dose caffeine supplementation on early morning performance in the standing shot put throw. Muscle Nerve. |
| Eating for peak athletic performance | There is insufficient Coenzyme Q supplements consensus on the value Pertormance Fat burning supplements beta-alanine enhzncing enhance Performance enhancing nutrition in intense, short-term activities or its safety, Perfprmance when users take Wellness coaching regularly for at Prformance several months. Athletes can increase Perflrmance Performance enhancing nutrition of glycogen by regularly eating high-carbohydrate foods. To date much of the literature assessing the perceived nutritional priorities of this population has focused on assessing nutrition knowledge in athletes and their support staff, with a number of studies suggesting a critical need for greater food and nutrition literacy 17 — There has been little study of the effects of beetroot on anaerobic performance, such as high-volume resistance exercise with many repetitions [ 40 ]. Clarkson PM, Sayers SP. |
Performance enhancing nutrition -
As a result, supplementation makes sense for a lot of folks. Rare adverse effects have been reported, mostly from incorrectly manufactured supplements. Vitamin D deficiency can be diagnosed by a blood test. When in doubt, strive for a balanced consumption of whole foods.
Disclaimer: I am not a nutritionist or dietitian. This content is for your information only, and should not be considered personalized, individual dietary advice. Consult your primary care physician before considering a supplement or initiating an exercise program.
Check a trusted source for information about individual products. Day, MD, MPhil Dr. Day is the author of numerous research publications in orthopedic surgery and sports medicine and is a member of the American Academy of Orthopedic Surgeons, the Arthroscopy Association of North America, and the American Orthopedic Society for Sports Medicine.
Skip to content Photo by Anna Shvets on Pexels. Here are five ways to let your nutrition contribute to your performance: 1. Participants were also asked to rank their most likely place of purchase for a sports nutrition product with supermarkets being ranked the most likely place of purchase for such products Table 5.
Developing food products which combine appealing sensory factors with favourable nutritional profile could revolutionise the sports nutrition sector from a supplement focussed one, to that of a food industry.
Table 5. Descriptive data outlining preferences for place of purchase of a sports nutrition product. It is worth noting that this study was undertaken in Ireland so the results may not be fully generalisable to that of the wider athletic population. The sporting activities of this sample, contains a considerable proportion of participants reporting engagement in random intermittent dynamic type sports such as soccer, rugby, Gaelic games and basketball which may not be representative of the sporting populations in certain areas of the world.
As a result of the convenience sampling nature of this sample it may not be fully representative of views on a population level and it is impossible to assess whether there would be a notable difference between responders and non-responders to the survey.
Due to the nature of the format of the rank order questions, it was not possible to statistically compare answers against different population groups such as across gender and competition level, further research should be considered to elucidate trends of these topics across population sectors and among specific sporting sectors.
There has been both significant growth in the sports nutrition sector as well as significant progression in the scientific knowledge surrounding nutritional practices to support sport and exercise in recent years. However, at this pivotal juncture for the sector it appears that by listening to the end user, greater efficiency and efficacy can be gained in the new product development process.
In fields such as skeletal muscle recovery there are clear disparities between the current practice of athletes and active individuals and the scientific evidence of best practice. A transition towards a food first approach in sports nutrition is vital for athletes and active individuals to achieve their goals, with the development of functional foods, particularly with the focus of muscle recovery, endurance, and strength enhancement at the forefront.
This population has also shown considerable support for the scientific process in developing such products and testing their respective efficacy. There appears to be particular enthusiasm towards beverages such as smoothies, juices and shakes as well as food products in bar or hot food format.
This research merits consideration and priority in future new product developments in the sport and exercise nutrition sector. The raw data supporting the conclusions of this article will be made available by the authors, without undue reservation. The studies involving human participants were reviewed and approved by Social Research Ethics Committee, University College Cork.
All authors contributed to the study conception, design, implementation and data-analysis. The manuscript was written by CCC and all authors contributed to and commented on previous versions of the manuscript.
All authors contributed to the article and approved the submitted version. This research was funded by the Irish Department of Agriculture, Food and the Marine, under the Food Institutional Research Measure FIRM Agreement no. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.
Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher.
Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL, Collins R, et al. J Int Soc Sports Nutr. doi: PubMed Abstract CrossRef Full Text Google Scholar. Crimmins EM. Lifespan and healthspan: past, present, and promise. Rhodes R, Janssen I, Bredin SS, Warburton D. Physical activity: health impact, prevalence,correlates and intervention.
Psychol Health. CrossRef Full Text Google Scholar. Roberts CK, Barnard RJ. Effects of exercise and diet on chronic disease. J Appl Physiol. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, et al.
Pickering C, Kiely J. 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. Sports Medicine. Ordovas J.
Personalised nutrition and health. Br Med J. Stellingwerff T, Morton JP, Burke LM. A framework for periodized nutrition for athletics. Int J Sport Nutr Exerc Metab. Nielsen LLK, Lambert MNT, Jeppesen PB. The effect of ingesting carbohydrate and proteins on athletic performance: a systematic review and meta-analysis of randomized controlled trials.
Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, et al. Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from to Gomez-Bruton A, Marin-Puyalto J, Muñiz-Pardos B, Matute-Llorente A, del Coso J, Gomez-Cabello A, et al.
Does acute caffeine supplementation improve physical performance in female team-sport athletes? Evidence from a systematic review and meta-analysis. van de Walle GP, Vukovich MD.
The effect of nitrate supplementation on exercise tolerance and performance: a systematic review and meta-analysis. J Strength Cond Res. Bourke BEP, Baker DF, Braakhuis AJ. Social media as a nutrition resource for athletes: a cross-sectional survey.
Evaluation of general nutrition knowledge in elite Australian athletes. Br J Nutr. Devlin BL, Belski R. Exploring general and sports nutrition and food knowledge in elite male Australian athletes. Assessing and improving general and sports nutrition knowledge of Australian athletes view project dietary intakes, nutrition knowledge and the factors influencing dietary behaviours and food choices of professional Australian football athletes view project.
Lamarche B, Morissette É, Provencher V, Valois P. Evaluation of sports nutrition knowledge and recommendations among high school coaches. Article Int J Sport Nutr Exerc Metab. Andrews A, Wojcik JR, Boyd JM, Bowers CJ. Sports nutrition knowledge among mid-major division i university student-athletes.
J Nutr Metab. Wardenaar FC, Hoogervorst D. How sports health professionals perceive and prescribe nutritional supplements to olympic and non-Olympic athletes.
Int J Environ Res Public Health. Burke LM, Meyer NL, Pearce J. National nutritional programs for the London olympic games: a systematic approach by three different countries.
Nestle Nutr Inst Workshop Ser. Beck KL, Thomson JS, Swift RJ, Hurst Pv. Role of nutrition in performance enhancement and postexercise recovery.
Open Access J Sports Med. Torres-McGehee TM, Pritchett KL, Zippel D, Minton DM, Cellamare A, Sibilia M. Sports nutrition knowledge among collegiate athletes, coaches, athletic trainers, and strength and conditioning specialists.
J Athl Train. Foo W, Faghy MA, Sparks A, Newbury JW, Gough LA. The effects of a nutrition education intervention on sports nutrition knowledge during a competitive season in highly trained adolescent swimmers.
Effectiveness of education interventions designed to improve nutrition knowledge in athletes: a systematic review.
Sports Med. Birkenhead KL, Slater G. Hamilton KP, Ziegler J, Samavat H, Wardenaar F, Esopenko C, Womack J, et al. Nutritional supplement use and athletic characteristics among a sample of NCAA division I and division III student-athletes. J Diet Suppl. Wesana J, Schouteten JJ, van Acker E, Gellynck X, de Steur H.
British Food J. Clark JE. Taste and flavour: their importance in food choice and acceptance. Proc Nutr Soc. Trakman GL, Forsyth A, Hoye R, Belski R. Thurecht RL, Pelly FE. Development of a new tool for managing performance nutrition: the athlete food choice questionnaire. Corallo A, Latino ME, Menegoli M, Spennato A.
A survey to discover current food choice behaviors. Sobal J, Bisogni CA. Constructing food choice decisions. Ann Behav Med. The nutrition for sport knowledge questionnaire NSKQ : development and validation using classical test theory and Rasch analysis. Zinn C, Schofield G, Wall C.
Development of a psychometrically valid and reliable sports nutrition knowledge questionnaire. J Sci Med Sport. Ares G, Gámbaro A. Influence of gender, age and motives underlying food choice on perceived healthiness and willingness to try functional foods. Arenas-Jal M, Suñé-Negre JM, Pérez-Lozano P, García-Montoya E.
Trends in the food and sports nutrition industry: a review. Crit Rev Food Sci Nutr. Menrad K. Market and marketing of functional food in Europe. J Food Eng. Knapik JJ, Steelman RA, Hoedebecke SS, Austin KG, Farina EK, Lieberman HR. Prevalence of dietary supplement use by athletes: systematic review and meta-analysis.
Clarkson PM, Tremblay I. Exercise-induced muscle damage, repair, and adaptation in humans. Clarkson PM, Sayers SP. Etiology of exercise-induced muscle damage.
Can J Appl Physiol. Owens DJ, Twist C, Cobley JN, Howatson G, Close GL. Exercise-induced muscle damage: what is it, what causes it and what are the nutritional solutions?
Eur J Sport Sci. Harty PS, Cottet ML, Malloy JK, Kerksick CM. Nutritional and supplementation strategies to prevent and attenuate exercise-induced muscle damage: a brief review.
Sports Med Open. Hulmi JJ, Lockwood CM, Stout JR. Nutr Metab Lond. Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjær M, et al. The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength.
Metab Clin Exp. Grgic J, Trexler ET, Lazinica B, Pedisic Z. Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. Ganio MS, Casa D, Armstrong L. Effect of caffeine on sport-specific endurance performance: a systematic review. Artic J Strength Cond Res.
Womack CJ, Saunders MJ, Bechtel MK, Bolton DJ, Martin M, Luden ND, et al. In the extreme case of performance-enhancing substances , athletes, particularly bodybuilders may choose to use illegal substances such as anabolic steroids. These compounds which are related to the hormone testosterone, can quickly build mass and strength, but have many adverse effects such as high blood pressure and negative gender specific effects.
Blood doping , another illegal ergogenic , was discovered in the s when it was used by World War II pilots. The supplement creatine may be helpful for well-trained athletes to increase exercise performance and strength in relation with their dietary regimen.
Other popular studies done on supplements include androstenedione, chromium, and ephedra. The findings show that there are no substantial benefits from the extra intake of these supplements, yet higher health risks and costs. Contents move to sidebar hide. Article Talk. Read Edit View history. Tools Tools.
What links here Related changes Upload file Special pages Permanent link Page information Cite this page Get shortened URL Download QR code Wikidata item. Download as PDF Printable version. In other projects.
Wikimedia Commons. Study and practice of nutrition to improve performance. Main article: Performance-enhancing substance. Fitness Magazine. doi : ISSN PMC PMID BioMed Research International.
Eat and Run. London: Bloomsbury. International Journal of Sport Nutrition. Journal of Sports Medicine and Physical Fitness.
University of Arizona, Tucson. Anatomy and Physiology: The Unity of Form and Function. New York, NY: McGraw-Hill Education. ISBN S National Library of Medicine. National Library of Medicine, 24 June Elsevier Science Inc.
Retrieved The Journal of Nutrition. American Society for Nutritional Sciences. Ratamess, Mattan W. Hoffman, Christopher P. Tranchina, and Avery D. Journal of the International Society of Sports Nutrition.
BioMed Central Ltd. Rodriguez; Nancy M. DiMarco; Susie Langley 1 March Kreider, Tim Ziegenfuss, Paul La Bounty, Mike Roberts, Darren Burke, Jamie Landis, Hector Lopez, and Jose Antonio.
Journal of Clinical Gastroenterology. What Causes Electrolyte Imbalance? MediLexicon International, 24 May Harbert, MD. Wikimedia Commons has media related to Sports nutrition. Suhur Breakfast Second breakfast Elevenses Coffee break Brunch Lunch Tea Merienda Tiffin Dinner Supper Iftar Siu yeh.
Apéritif and digestif Hors d'oeuvre Amuse-bouche Soup Entrée Roast Main course Salad Side dish Entremets Dessert Savoury Meal replacement Snack. Buffet smörgåsbord Conveyor belt sushi Dish Finger food Full course dinner Platter Rodízio Service à la française Service à la russe Silver service Small plates Table reservation.
Al fresco Dining room Eating utensils Food presentation Garnish Nyotaimori Pièce montée Serving size Table setting Tablecloth Tableware. Dress code Table manners Eating utensil etiquette Toast Waiting staff. Airline meal Bento Convenience food Dosirak Ekiben Emergency rations Fast food Field ration Instant breakfast Jūbako Ninja diet Packed lunch Space food Take-out TV dinner.
Banquet State banquet Barbecue Mangal Commercium Communal dining Dining in Iftar Picnic Potluck Seder Sittning Soup kitchen Supra Tableround Tea party.
You put Performance enhancing nutrition Perfkrmance effort into your training. There Fat burning supplements a multi-billion hutrition industry peddling products Cellulite reduction recipes claim to improve athletic performance. Most products are poorly researched or have shown inconclusive results in existing research. There may even be safety concerns with some products. Here are five ways to let your nutrition contribute to your performance:.
Hat nicht allen verstanden.
Ich denke, dass Sie sich irren. Ich biete es an, zu besprechen.