Caffeine and Endurance Performance with Ajmol Ali, PhD | EP#234

That Triathlon Show

Mikael Eriksson

Fitness, Ironman, Endurancesports, Run, Sports, Cycling, Triathlon, Swimming, Health, Bike, Swim, Sportscience, Health & Fitness, Running

4.9 • 596 Ratings

🗓️ 18 May 2020

⏱️ 69 minutes

🔗️ Recording | iTunes | RSS

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Summary

Dr. Ajmol Ali is Associate Professor at Massey University and one of the author's of the most up-to-date meta-analysis on the use of caffeine as an ergogenic aid in endurance sports. In this episode Dr. Ali discusses this meta-analysis (including 44 studies and more than a thousand total participants), the findings, practical applications, and limitations and direction for future research on caffeine in endurance sports. IN THIS EPISODE YOU'LL LEARN ABOUT: -The background on caffeine in endurance sports, including the time on WADA's prohibited substances list -The differences between the meta-analysis conducted by Dr. Ali and previous reviews and meta-analyses, including the specific inclusion criteria and reasons behind them -The findings: 2-3% improvement in endurance performance longer than 5 minutes when ingesting 3-6 mg/kg bodyweight prior to the event -Responders and non-responders: how factors such as caffeine metabolism and sensitivity (determined by specific genes) may impact the effect each individual gets from caffeine -Washout period: do you need to taper off your coffee consumption before an event to get the benefits of caffeine supplementation on race day? SHOWNOTES: https://scientifictriathlon.com/tts234/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free. ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order. LINKS AND RESOURCES: The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta–Analysis Caffeine Use In Sports: Considerations For The Athlete Dr. Ali's website Dr. Ali's profile on ResearchGate Evidence-based supplements for triathletes and endurance athletes | EP#193 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Transcript

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0:00.0	The summary that you can take from this is that if you take 3 to 6 milligrams per kilo caffeine,
0:05.5	it will provide 2.5% improvement for men and women if you do anything over 5 minutes of endurance activity.
0:12.0	So that's the overall summary.
0:15.1	The Traflon Show, 1134. 234.
0:36.9	Hey, what's up everybody and welcome to another episode of that triathlon show, the podcast presented by Scientific Traathlon.com.
0:40.5	I'm your host Michael, and on today's episode, I interview Dr. Adjmal Ali.
0:45.8	He's an associate professor at Massey University in New Zealand, and one of the offers of the most up-to-date meta-analysis on the use of caffeine as an
0:56.1	ergodogenic aid in endurance sports. So in this episode, Dr. Ali discusses this meta-analysis,
1:03.4	which includes 44 studies and more than a thousand total participants, the findings that they came to, the practical applications
1:12.4	for us athletes, and also some limitations and direction for future research on caffeine
1:18.6	in endurance sport.
1:19.7	So we really go deep here, but there will definitely be tons of great practical takeaways
1:24.4	for anybody who wants to get the most other performance, in which case, caffeine
1:29.4	certainly is something that is worth experimenting with, at least, because it has the potential
1:33.6	to be an actual beneficial ergogenic aid.
1:37.9	So we'll get right into the interview after thanking our sponsors, Precisionhydration,
1:42.0	that you can find on precision hydration.com.
1:45.9	They create electrolyte products of different strengths.
1:49.1	And sodium in particular is the main electrolyte that we need to potentially replace,
1:55.0	at least in longer events where we can actually run low on sodium and see some negative
2:00.3	consequences from that in terms of
2:02.8	reduced performance or nausea or cramping.
	...

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