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March 22, 2018

Research on Athletic Performance and Caffeine

1. According to Journal of Applied Physiology, athletes that consumed caffeine and carbs after strenuous exercise had 66% more glycogen in their muscles than athletes who just ingested carbs alone post workout.

Glycogen is important because it is the fuel muscles use to function. Therefore, increasing glycogen levels after a hard workout or a Motocross race  will help athletes recover faster and perform better during the following workout/Moto  

This is why we took the time to develop "Holeshot" Which is a blend of Carbohydrate, Electrolytes and Caffeine.

Note: These results were found when consuming caffeine along with carbs after exercise. src.

Working out your Caffeine tolerance

It’s difficult to assign an exact amount for everyone because people can have different sensitivities or reactions to caffeine based on age, medical history, and tolerance.

However, there is enough research available to make a recommendation based on an individual’s weight.

Caffeine Amounts for Healthy Adults

For healthy adults with no medical issues, it is generally agreed upon that 300mg-400mg of caffeine can be consumed daily without any adverse effects.¹ The research behind this number actually bases this on a person’s body weight. So if you weigh more than the average human, you can safely consume a little more but if you weigh less than the average human you should consume a little less. 

This is equivalent to about:

 

A large review by European Food Safety Authority concluded that a daily safe dose of 400mg is safe for adults and single doses of 200mg at one time are fine for those engaging in exercise directly after the dose.

Based on average body weights worldwide, we conclude that 6mg/kg (of weight) is appropriate. Calculate your daily maximum for any drink here.

Is there a Safe Limit for Children?

Because children’s brains are continuing to develop and their bodies are still growing, limited caffeine is recommended.

A recent study from The University Children’s Hospital in Zurich showed the importance of sleep for a child’s developing brain. Caffeine can interfere with sleep, therefore, possibly hindering proper brain development.

Ages 12 and Under

Caffeine isn’t recommended for children under 12. Occasionally, some doctors may recommend caffeine for children diagnosed with ADHD, but generally, there really is no reason for children under 12 to consume caffeine

"Don’t worryan occasional Serving of Holeshot Rapid hydrate, can of coke or chocolate treat will likely pose no concern and around 45mg per day¹ on race day is recognised as a safe amount plus the cognitive enhancing effect this will bring to the child would actually help them perform better"

But caffeine shouldn’t be a daily part of a child’s diet.

Ages 13-18

While greatly limiting caffeine to this age group would be ideal, because of the increasing demands placed on teenagers in regards to school, sports, and even work; caffeine consumption is becoming more common with this age group.

Developing teens should have no more than 100mg of caffeine daily² due to the importance of sleep, brain development, inexperience with caffeine, and possibly unknown medical conditions.

This is equivalent to about:

 

  • 1.3 Shots of espresso
  • 1.25 8 fl.oz. Red Bulls
  • 0.5 of a 5 Hour Energy Shot
  • 0.6 of a 16 fl.oz. can of Monster Energy Drink
  • 0.2 of a Starbucks Venti brewed coffee
  • 3 12 fl.oz. Cokes
  • 1.5 Scoop of SGUT-MX Holeshot

 

The European Food Safety Authority also stated in their draft report that for children ages 3-18; 3mg of caffeine per kilogram of body weight seems safe. i.e. a 20kg child could safely consume 60mg of caffeine6.

After all that I am off for a Full-Fat latte with a double shot.

Happy racing,

Sol Gilbert

 


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