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Psychological boost Swilling and then
spitting out an isotonic drink can still
help you run faster or cycle harder
THE BENEFITS OF CAFFEINE
For some years now, caffeine has been
used in sport due to the wealth of
research that demonstrates its ability to
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improve performance in endurance
events, such as running and cycling, and
GENCY

A
high intensity repeated sprint-type
sports such as football. These physical
performance benefits are largely linked
T
OGRAPHY
to the ability of caffeine to reduce the
perception of effort, thus allowing an

ALL PHO
athlete to self-select a faster running
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pace or exercise work rate. Such Is water enough? Low-calorie hypotonic drinks are better for maintaining hydration
performance benefits are in addition to
the widely acknowledged benefits of principally focused on the delivery of protein as soon as possible after exercise.
caffeine on the mental parameters of protein to the previously active muscles The two most commons forms of
alertness, concentration and focus. to kick-start recovery and aid long-term protein used in recovery drinks are
Recently, sports drinks have started to adaptations. More recent research has whey and dairy (casein). Both stimulate
include caffeine. Although caffeine may focused on the quantities of protein protein synthesis and kick-start recovery,
not be for everyone, the potential for required to promote recovery or, more although as stated, it seems you don’t
mental and physical benefi ts is certainly scientifically, stimulate protein synthesis. need more than 20g in any one drink.
there when c.70–210mg is consumed In this area, the attitude of ‘more is
on average 60 minutes before exercise. better’ is not necessarily true. Research SUMMARY
The drink format means an individual can indicates that there may be a ceiling in Sports drinks appear to significantly affect
take care of fuel, hydration and caffeine the amount of protein to consume in one psychological wellbeing and a perceived
strategies in one go. There is no evidence portion where no further increase in physical exertion. As the drinks market
that the caffeine would act as a diuretic, protein synthesis will occur. This ceiling grows, research is expected to delve into
as this has also been extensively studied. is seemingly around 20g of protein. more functional ingredients and to find
In fact, the focus has changed new occasions where the products
THE IMPORTANCE OF RECOVERY to the timing of protein intake to enhance performance.
One final area that has had huge exposure provide a functional benefi t. Current
recently is the use of supplements to recommendations suggest that you nick morgan, head sport scientist
support recovery from exercise, should consume a high biological value Lucozade Sport Science Academy
june 2009 © cybertrek 2009 Read Health Club Management online 35
healthclubmanagement.co.uk/digital
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