Caffeine
One of the most well-researched ergogenic aids in sport. Reduces perceived effort and improves endurance.
Why it matters
Caffeine is the world's most widely consumed psychoactive substance and one of the most extensively studied ergogenic aids in sports science. It works primarily by blocking adenosine receptors in the brain adenosine is the compound responsible for the sensation of fatigue thereby reducing perceived effort and increasing alertness.
For endurance athletes
Research consistently shows that 3–6mg of caffeine per kg of body weight, consumed 30–60 minutes before exercise, improves endurance performance, increases time to exhaustion, and enhances fat oxidation. Tolerance builds with regular use, so some athletes cycle off caffeine before important events to restore sensitivity. Caffeine is also a mild diuretic, though moderate intake does not cause dehydration during exercise.
Signs of deficiency
- ·N/A caffeine is not an essential nutrient
Best food sources
- ·Coffee
- ·Tea (especially green and black)
- ·Energy gels and chews
- ·Pre-workout supplements
- ·Dark chocolate
- ·Energy drinks
Track Caffeine automatically
MOVE logs micronutrients from every food you eat and shows sport-specific context alongside your numbers.