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Whether you’re on the job or on the track, Wake-Ups help Canadians be better at what they do. Caffeine (C8H10N4O2) provides a range of performance-specific benefits to support your training without compromising nutrition. Need a second opinion? Scientists much smarter than us have written these peer-reviewed articles for your perusal.

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Are the Current Guidelines on Caffeine Used in Sport for Everyone? Inter-individual Variation in Caffeine Ergogenicity and a Move Towards Personalized Sports Nutrition.

Authors: Dr. Craig Pickering, John Kiely

Published: 2017, Journal of Sport Medicine            

Summary: Current guidelines recommend ingestion of 3-9mg of caffeine per kg approximately 60 minutes prior to exercise for athletic performance improvement. Evidence suggests that standardized guidelines are optimal for only a portion of the athlete population. Pickering and Kiely examine the impact of genetic variation on performance enhancement as mediated by individual genotype, environmental factors and the legacy of prior experiences. Having a clearer understanding of the factors behind the individual variation potentially facilitates a more individualized and context-specific customization of caffeine ingestion guidelines, specific to an individual's biology, history, and competitive situation.

Link to full text: https://link.springer.com/article/10.1007%2Fs40279-017-0776-1 

CC License: https://creativecommons.org/licenses/by/4.0/ 

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Exercise and Sport Performance with Low Doses of Caffeine

Author: Lawrence L. Spriet

Published: 2014, Journal of Sports Medicine

Summary: The majority of research in caffeine and sport performance is centered around moderate to high levels of caffeine. This study explores the ergogenic effects of lower caffeine doses. When administered, low doses caffeine (3mg/kg bm) were found to produce a slight ergogenic effect without any of the unwanted side effects such as increased heart rate and higher blood lactate level. Author concludes that lower doses of caffeine (<3mg/kg bm) increase athletic performance. Additionally, evidence supports that low doses of caffeine have a positive ergogenic effect when taken before and during prolonged exercise.

Link to full text: https://link.springer.com/article/10.1007/s40279-014-0257-8#Sec19

CC License: https://creativecommons.org/licenses/by/4.0/