Author(s): Konstantinos D Tambalis and Giannis Arnaoutis

Abstract:
Caffeine is considered a very popular, extensively ingested substance among the general population and athletes or recreational exercisers. This narrative review seeks to present the most recent scientific literature on the role of caffeine consumption on individuals' health and athletic performance. There are favorable relations between coffee use and liver outcomes (e.g. cirrhosis, fibrosis, liver cancer, and chronic liver disease), and a wide range of other health outcomes, while, there are no decisive deleterious relations with any health outcomes, except for pregnancy. The ergogenic effects of caffeine are significant after consumption of doses 3 to 6 mg/kg/body weight, 15 to 60 min pre-exercise (it depends on the form), mainly due to the Central Nervous System. Caffeine may enhance the re-synthesis of glycogen during the recovery phase from exercise. Caffeine has beneficial effects in several features of exercise such as extended aerobic-type activities, fixed-term activities, brief duration activities, high-intensity prolonged exercise as in team sports, and strength/power activities. It does not cause harmful changes in urination, water loss, sweating rate, and fluid balance. In periods of sleep deprivation, it can improve vigilance and alertness. Among the most commonly incorporated side effects of caffeine, ingestion is anxiety and heart palpitations.

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