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Confused about caffeine? Check out this infographic

Everything you need to know about caffeine and athletic performance summed up in 12 points

Last year, the International Society of Sports Nutrition (ISSN) released their position on caffeine and exercise performance, outlining how it affects the body, how individuals respond differently to the drug and how it can enhance or decrease athletic performance. There was a lot of information in that position paper, but now, thanks to YLM Sport Science, we have all the info packaged into an easy-to-read infographic. So if the ISSN report left your head spinning, check out the graphic below for everything you need to know about runners’ favourite pick-me-up.

Caffeine consumption associated with higher pain threshold

Photo: YLM Sport Science

Nutrition myth busted: Caffeine is not dehydrating

Photo: YLM Sport Science

Caffeine for performance: which type works best?

The Coles Notes version

Caffeine does seem to improve running performance, but not every runner is going to experience the same benefit. Regardless of how much it affects you, super-charging your system with caffeine seems to do more harm than good, and if you want to maximize the effects, timing is important.

If you’re not a coffee drinker but you still want to benefit from caffeine’s ergogenic effects, there are also plenty of other ways to get your fix, including caffeine pills, gels, chewing gum and mouth rinses, as well as energy drinks and pre-workout supplements.

To read the entire position paper on caffeine, click here.