The official position of the ISSN is as follows:
1. 3-6mg per kg body weight (180-360mg for women at 60kg, 240-480mg for 80kg man) but not higher doses, has a performance enhancing effect.
2. Tablet form is more effective than coffee.
3. You perform better even when you are tired or have sleep deficit (duh!)
4. It has a proven ergogen effect for long-distance endurance sports.
5. It also has a documented effect ergogen for explosive sports with interval-based activities such as soccer and rugby.
6. It is ambiguous effect on activity with very fast power delivery as weightlifting and powerlifting. (The positive effect seems to be better when you take more reps).
7. There is no evidence that caffeine has a diuretic effect. HAH!
Source Reference:
J Int Soc Sports Nutr. 2010 in January 1927, 7 (1): 5
International society of sports nutrition position stand: Caffeine and performance.
Goldstein IS, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, Taylor L, Willoughby D, Stout J, Graves BS, Wildman R, Ivy JL, Spano M, Smith AE, Antonio J.
Nova Southeastern University, Fort Lauderdale-Davie, FL 33314, USA. ja839@nova.edu .
ABSTRACT: Position Statement: The position of the Society Regarding Caffeine supplementation and sports performance is summarized by the followings wing seven points:
1) Caffeine is effective for enhancing sports performance in trained athletes When Consumed in low-to-moderate dosage (~ 3 - 6 mg / kg) and overall does not result in Further enhancement in performance When Consumed in the higher dosage (> / = 9 mg / kg).
2) Caffeine Exerter a Greater ergogenic effect When Consumed in an anhydrous state as Compared to coffee.
3) It ha Been Shown That Caffeine Can enhance vigilance hum bouts of exhaustive exercise extended, as well as period of sustained sleep deprivation.
4) Caffeine is ergo-genic for persistent maximal staying power exercise, and have Been exposed To Be extremely effectual for time trial routine.
5) Caffeine supplementation is helpful for high strength exercise, as well as such team-sports as rugby and soccer, bothering of Which are categorized by intermittent activity within a period of Prolonged duration.
6) The literature is equivocal When considering the effects of Caffeine supplementation Wed strength-power performance, and Additional research in this area is warranted.
7) The scientific literature does not support Caffeine-induced diuresis hum exercise, or any harmful change in fluid balance That Would negatively affect performance.