NUTR 2500 SPORTS NUTRITION Assignment 2: Critical Review of an Ergogenic Aid (/30) This assignment is worth 20% of your course grade - divided into Part A (5%) and Part B (15%) If you were a sports dietitian for an Olympic sports team, how would you help your team decide whether it is appropriate to take certain ergogenic aids that are not prohibited by WADA to help maximize their performance? The purpose of this assignment is to help you… • Analyze the claims about an ergogenic aid and its efficacy for improved performance. • Assess if it is practical to take an ergogenic aid from real foods. • Assess if it is good use of funds to take an ergogenic aid as a supplement. In this assignment, you will… • Examine the quality of 3 scientific articles and determine an appropriate conclusion (Part A). • Synthesize information collected from the 3 scientific articles found for Part A or more and other research to present specific recommendations (Part B).

To complete the assignment, take the following steps: Step 1: Choose an ergogenic aid and sign up online on BrightSpace by D2L. Sign up by Thursday, June 3rd , 2021 at 11:59pm or you will be automatically enrolled 1. Review the following list of ergogenic aids and choose one as your topic of choice. o Beetroot Juice o Caffeine o Capsaicin o Casein protein o Ginger root o L-carnitine o Sodium bicarbonate o Tart cherry juice 2. Once you have selected the ergogenic aid that you would like to help analyze, go to “Groups†found under the “My Tools†menu bar. 3.

Select the appropriate topic and group to “enroll yourselfâ€. *Please note a maximum of 10 students may sign up for each ergogenic aid, so have a second choice*. Step 2: Complete your Assignment 2A: Literature Search and Article Description (/15) Due by: June 29th, 2021 at 11:59pm With whom? Assignment 2A should be done individually (not in teams). The Langara librairian, Vivian Feng ( [email protected] )canhelp you with the academic literature search, if needed. 1.

Look up your ergogenic aid on examine.com or Gatorade Sport Science Institute to understand why athletes are interested in this supplement. *Please note that examine.com and Gatorade Sport Science Institute cannot be used as an academic source as it is a website not a journal article. This is for background understanding only* 2. Complete an academic literature search (i.e. Find articles from peer-reviewed publications). Use the Langara library links provided if you have not completed an academic literature search before. *Make sure you leave yourself adequate time to collect 3.

Download the worksheet for assignment 2A from the Assignment folder on the course website. 4. Summarize each of the 3 different academic articles on your ergogenic aid and athletes. Do not include systemic review articles or articles on general health/general population. Use the provided template and make sure your summary includes: o dose of the ergogenic aid used (ex.

10g) *Hint you will likely find it in the methods section* o description of study participants (number, genders, type of athlete/training level, ages etc.) *Hint you will likely find it in the first part of the results section* o results of the study. *Hint you will likely find it in the results, discussion and conclusion sections* o limitations of the study. *Hint you will likely find it in the discussion and conclusion sections* 5. Once complete, save your assignment as a Word document using this format: • [FirstName][LastNameInitial].Assign2A • Rebekah.S.Assign2A Step 3: Complete your Assignment 2B: Video Presentation Using Kaltura (/15) Due by: July 20th, 2021 at 11:59pm With whom? Assignment 2B can be done individually or in teams of 2 or 3 students.

Team members will all receive the same grade.The names and student IDs of all students who have participated in the assignment should be clearly visible on the submitted assignment. You can only team up with students who chose the same ergogenic aid as you for assignment 2A 1. Using Kaltura (instruction below), create a video presentation using the information from your articles and other research. The presentation should provide background on your ergogenic aid and comes to conclusions about its scientific efficacy. Your presentation should be no more than 10 minutes and 10 slides (including images and references).

It should be organized and flowed in a logical sense (introduction, body and conclusion) with APA style referencing. The presentation should cover the following: A. What is your ergogenic aid? What is it thought to do with athletic performance (how does it help)? (2 marks) B. Where is this ingredient found in real food?

How much of the food would have to be eaten to reach an effective dose? Is this comparable? (3 marks) C. How much does the dose studied cost for an athlete to take each week? Given the effects seen in the studies you looked at, is this a good use of those funds? Make sure you reference wherever you looked up the price. (2 marks) D.

Based on the studies you have researched, is this supplement effective? If so, why and for who? If not, why do you think so? Make sure you have clear links to the research done in Part A, but you are not limited to these 3 research articles. More credible research is encouraged to help with your presentation. (5 marks) Other marks: References (in text citations and properly formatted APA references page): (1 mark) Organization, formatting and presentation style: (2 marks) 2.

Save your video presentation using this format: • Individual o [FirstName].[LastNameInitial].Assign2B o Rebekah.S.A2B • Group o [FirstName][LastName].[FirstName][LastName]….Assig2B o RebekahSandhu.RobLim.GenMasson.Assign2B o Ensure the names of each of your group members are in the presentation slides or group members will not receive a mark. 3. Once complete: A. Upload a (maximum) 10-minute video presentation with audio using Kaltura to the discussion board for others to watch it, and for me to grade. 1.

Upload your 10-minute presentation video to My Media (Kaltura) found under My Tools 2. In your post thread of the discussion board, click on the "video" button in your toolbar (far left), then upload your video directly from "My Media". B. Submit the video presentation to the submission dropbox How to Do Video Presentation Using Kaltura Look in 'MyMedia Help' link on the homepage of this course for information on how to use Kaltura or search under Langara main page ( media/) or Tips on How to Organize Your Presentation Your verbal message is the core of your presentation. Whether your presentation is long or short, it should still follow some basic rules, which have been passed down through the ages: 1.

Tell your audience what you’re going to say. 2. Say it. 3. Tell them what you have said.

Based on the above, all presentations can be divided into three parts: Introduction, Body, and Conclusion. Transition statements and transition words can be used to maintain flow. Introduction The way you begin determines how your audience will respond throughout your presentation. First impressions are important, so make sure you follow the guidelines below to make a strong start. Your introduction should consist of three parts; the grabber, the thesis, and the overview.

THE GRABBER consists of your introductory remarks, which set the tone for what is to follow. One purpose of the grabber is to gain audience attention and create positive expectations about the presentation. A second objective is to establish rapport with the audience and assist in overcoming barriers between the speaker and the audience. A third objective is to wake up the sleepy members of your audience, especially if your presentation is scheduled right after lunch! THE THESIS is a statement of purpose for the presentation.

This is where you present your position to the audience. You explain how the audience will benefit from the information, thereby providing the audience with a reason to listen. THE OVERVIEW indicates the main points which you will discuss in developing your thesis. The purpose is to show the audience what to expect so they can prepare to listen. This is especially important for global learners in the audience, who need to have a clear idea of the big picture before listening to the step-by-step details.

Body The body is the core of the presentation, where you develop the thesis. This is where most of the information will be covered. The number of main points should be limited depending on the length of the presentation. Offering people too much information only makes them tune out. Provide sufficient information to support your thesis without repeating yourself or going into too much detail.

Provide stories, case studies, and examples whenever applicable. They provide an energizing break and enable the listener to grasp abstract concepts more easily. Use short script-like phrases to write the points of your talk. They will be easier for your listeners to understand than long, complicated sentences. Use examples and stories from your own life, career, or industry to sound and feel more authentic.

Remember to speak at the level of your audience in terms of subject knowledge as well as language fluency. Whenever possible, keep your audience involved by asking for a show of hands. Conclusion THE REVIEW reinforces and summarizes the message. This is the part of the presentation when you can choose what was most important and what you would like audience members to remember. Choose three main concepts, ideas, or principles at the most.

NUTR 2500: Assignment 2A - Literature Search and Article Description Student Name/Number: ______________________ Name of Ergogenic Aid: ___ Caffeine _____________________________________________ Article 1 Title: Caffeine and Exercise: What Next? Citation (APA): Pickering and Grgic (2019) Summary This article states that caffeine is a widely used substance to enhance performances among both athletes and non-athletes. Caffeine is recognized to be a commonly used ergogenic aid. The effect of ingestion of caffeine is effective in improving muscle strength and power. The researcher searched across eight databases to find the effect of caffeine in the maximal muscle strength and power were measured and assessed using one repetition maximum strength test, vertical jumps, power output, aerobic endurance performance, as well as muscles endurance.

Results The study used meta- analysis to demonstrate the ergogenic effects of caffeine in exercise performance. The effects of caffeine in exercising as well-replicated, well- established, and appear to be consistent in a wide range exercise modalities. The results indicate that caffeine is reliable in enhancing performance. Caffeine has effects on various physical performance tasks and it exerts acute cognitive benefits upon ingestion particularly on sleep deprived subjects. Caffeine demonstrates improvement in cognitive aspects such as moods, memory, and vigilance.

The study revealed that Caffeine dose of 1 and 5mg/kg improved the skill performance among the elite rugby players in a sleep restriction program. Caffeine also enhances specific skill performance in non-sleep restricted programs. Athletes are also prone to mental fatigues which can affect their physical performance; hence caffeine engages the endurance performance and improve the cognitive functioning and performance sport activities. Limitations However, the limitation of the results obtained is that it was dependent on the effects of caffeine in exercises that was done on laboratory conditions. It does not include the actual effect of caffeine in human being engaging in different types of sport activities.

Thus, researchers need to test the actual practice in athletes in different sports such as rugby, volleyball, basketball, soccer and swimming. Article 2 Title: Effect of Caffeine Supplementation on Sports Performance Based on Differences between Sexes: A Systematic Review Citation (APA): Mielgo-Ayuso, Marques-Jimenez, & Calleja-Gonzalex (2019) Summary Caffeine supplementation has shown a positive effect on sport performance. The article explores the gap of difference in the efficacy between men and women. The difference in sexes are evidence in regard to body composition, body sized, and hormonal functioning which leads to difference in performance outcome for a similar dose of caffeine intake between men and women.

The difference in the effectiveness of the two genders is important in providing knowledge to sport coaches and practitioners especially for women athletes and use of caffeine as ergogenic aid. The study employed systematic review as well as Meta-Analysis where the effects of caffeine in the two sexes to identical placebo situations that is duration, dose and timing. The researchers carried out seven investigations among which four indicated that the efficacy of Caffeine supplement was higher in men than in women. Results Systematic review indicated that there exist a difference in the effects of caffeine as an ergogenic supplement efficacy between men and women. The two sexes respond differently to same protocol of caffeine supplementation when the exercise was categorized as anaerobic or aerobic and include some kind of fatigues assessed.

The result indicated that men are likely to experience an increase in ergogenic effects of caffeine in producing more power, higher speed and greater totals lifted weight with consumption of similar dose of caffeine. Both men and women athletes achieve significant benefits of caffeine supplements but the ergogenicity in men is greater for exercise activities than in women. Limitations The limitation of the study is that there was scarcity of information as well as the use of small samples size in investigations. It is also difficult to use the results obtained to generally the results and recommendations on caffeine supplements. Thus, there si need for further studies on the effects of caffeine supplement in women population.

Article 3 Title : Effect of Caffeine on Sport-Specific Endurance Performance: A Systematic Review Citation (APA): Ganio, Klau, Casa, and Armstrong (2018) Summary Endurance athletes have high preference of taking caffeine because it is associated with ergogenic properties. Many researchers have focused their study on the time-to-exhaustion test that is subject having to exercise at a specific intensity to their volition exhaustions. the researcher identified that the use of time-to exhaustion is not applied for performance measurement because of the high degree of variability measures within and between subjects. The aim of the article was to review critically and objectively the studies conducted using time-trial endurance after the use of caffeine with more than five minutes performance.

Results The study revealed that 21 out of 33 studies of the effects of caffeine supplement measured the endurance performance using time-trial component. The past studies were objectively analyzed using physiotherapy evidence database scale. the results revealed that there is a mean of 9.3 out fo 10 which implied that there is a high quality of studies conducted in this areas. The studies showed that the results of caffeine efficacy result was between 3.2 to 2.3 percent . However, the difference in results was influenced by other factors such as ingestion time, subject habituation, and ingestion model. The researcher also learnt that caffeine ingestion is an effective ergogenic aid that facilitate endurance athletes especially when moderate quantities are taken during or before the exercise.

In addition abstinence from caffeine for about 7 days before the use creates higher changes of ergogenic effect optimization. Limitations The study is accompanied by some limitation whereby there is no evidence of other factors that may mediate increase improvement that is observed with ingestion of caffeine. References Ganio, M., Klau, J., Casa, D., & Armstrong, L. (2018). Effect of Caffeine on Sport-Specific Endurance Performance: A Systematic Review. The Journal of Strength and Conditioning Research 23(1) , .

Mielgo-Ayuso, J., Marques-Jimenez, D., & Calleja-Gonzalex, J. (2019). Effect of Caffeine Supplementation on Sports Performance Based on Differences Between Sexes: A Systematic Review. MDPI Nutrients 11(10) , Pickering, C., & Grgic, J. (2019). Caffeine and Exercise: What Next? Sports Medicine 49(7) , .

Paper for above instructions

Critical Review of Caffeine as an Ergogenic Aid in Sports Nutrition

Introduction

Caffeine has long been celebrated for its stimulating effects on the central nervous system, making it a popular ergogenic aid among athletes. As a sports dietitian for an Olympic team, my role involves guiding athletes on the safe and effective use of supplements to enhance performance. In this critical review, I will analyze caffeine's claims as an ergogenic aid, assess its efficacy based on current scientific literature, and determine its practicality as a supplement versus real food sources.

Part A: Literature Search and Article Description

Selected Ergogenic Aid: Caffeine

1. Article 1: "Caffeine and Exercise: What Next?" (Pickering & Grgic, 2019)
- Summary: This article provides a comprehensive overview of caffeine as an ergogenic aid, noting its effectiveness in enhancing muscle strength and power. The authors conducted a meta-analysis across eight databases, demonstrating that caffeine consistently improves performance in a wide range of modalities and tasks, including strength tests and endurance activities (Pickering & Grgic, 2019).
- Results: The analysis indicated beneficial effects of caffeine ranging from 1 to 5 mg/kg, particularly among elite athletes. Notably, caffeine was shown to improve cognitive function, counteracting fatigue and enhancing performance in sleep-deprived conditions.
- Limitations: The study's reliance on laboratory settings raises questions about the generalizability of findings to real-world sports contexts, where variables may differ significantly (Pickering & Grgic, 2019).
2. Article 2: "Effect of Caffeine Supplementation on Sports Performance Based on Differences between Sexes: A Systematic Review" (Mielgo-Ayuso et al., 2019)
- Summary: This article explores how caffeine affects male and female athletes differently, with findings suggesting that men typically experience greater ergogenic effects (Mielgo-Ayuso et al., 2019). The systematic review compiled results from various studies examining sex-based differences in caffeine's performance-enhancing effects.
- Results: Men demonstrated enhanced power and speed performance in response to caffeine supplementation compared to women, effectively highlighting the necessity to consider sex differences when recommending caffeine use among athletes.
- Limitations: The review acknowledged small sample sizes and a scarcity of research focused specifically on female athletes, suggesting an urgent need for more comprehensive studies (Mielgo-Ayuso et al., 2019).
3. Article 3: "Effect of Caffeine on Sport-Specific Endurance Performance: A Systematic Review" (Ganio et al., 2018)
- Summary: This systematic review investigated caffeine's effects on endurance performance through time-trial tests, addressing variability in findings and performance outcomes (Ganio et al., 2018). The study emphasized the importance of dosage, ingestion timing, and pre-exercise abstinence.
- Results: Out of 33 studies analyzed, caffeine showed a mean efficacy range of 3.2 to 2.3 percent in improving endurance performance. Recommendations included moderate intake before and during exercise, with significant effects noted following a 7-day abstinence.
- Limitations: The investigation pointed out the lack of clarity regarding other mediating factors that might influence performance improvements linked to caffeine consumption (Ganio et al., 2018).

Part B: Synthesis and Recommendations

Based on the reviewed articles and additional research, the following points summarize caffeine as an ergogenic aid:
A. What is caffeine, and how does it enhance athletic performance?
Caffeine is a natural stimulant found in coffee, tea, and various beverages. Its primary mechanism involves blocking adenosine receptors in the brain, leading to increased neurotransmitter activity, thus enhancing alertness, focus, and adrenaline response during physical activity (Mielgo-Ayuso et al., 2019). This stimulation can enhance both physical and psychological aspects of performance, including improved muscle endurance, strength, and cognitive function (Pickering & Grgic, 2019).
B. Real food sources and dosage requirements
Caffeine is primarily found in coffee, where an 8oz cup typically contains about 95 mg of caffeine. To achieve performance-enhancing effects, research suggests a dosage of 3-6 mg/kg of body weight (Ganio et al., 2018). For a 70 kg athlete, this equates to 210-420 mg of caffeine. Consuming this amount would require drinking 2-4 cups of coffee, which could be impractical and undesirable for some athletes.
C. Cost Analysis of Caffeine Supplementation
Caffeine supplements, such as pills or energy gels, are relatively inexpensive, averaging

Nutr 2500 Sports Nutrition Assignment 2 Critical Review Of An Ergog

NUTR 2500 SPORTS NUTRITION Assignment 2: Critical Review of an Ergogenic Aid (/30) This assignment is worth 20% of your course grade - divided into Part A (5%) and Part B (15%) If you were a sports dietitian for an Olympic sports team, how would you help your team decide whether it is appropriate to take certain ergogenic aids that are not prohibited by WADA to help maximize their performance? The purpose of this assignment is to help you… • Analyze the claims about an ergogenic aid and its efficacy for improved performance. • Assess if it is practical to take an ergogenic aid from real foods. • Assess if it is good use of funds to take an ergogenic aid as a supplement. In this assignment, you will… • Examine the quality of 3 scientific articles and determine an appropriate conclusion (Part A). • Synthesize information collected from the 3 scientific articles found for Part A or more and other research to present specific recommendations (Part B).

To complete the assignment, take the following steps: Step 1: Choose an ergogenic aid and sign up online on BrightSpace by D2L. Sign up by Thursday, June 3rd , 2021 at 11:59pm or you will be automatically enrolled 1. Review the following list of ergogenic aids and choose one as your topic of choice. o Beetroot Juice o Caffeine o Capsaicin o Casein protein o Ginger root o L-carnitine o Sodium bicarbonate o Tart cherry juice 2. Once you have selected the ergogenic aid that you would like to help analyze, go to “Groups†found under the “My Tools†menu bar. 3.

Select the appropriate topic and group to “enroll yourselfâ€. *Please note a maximum of 10 students may sign up for each ergogenic aid, so have a second choice*. Step 2: Complete your Assignment 2A: Literature Search and Article Description (/15) Due by: June 29th, 2021 at 11:59pm With whom? Assignment 2A should be done individually (not in teams). The Langara librairian, Vivian Feng ( [email protected] )canhelp you with the academic literature search, if needed. 1.

Look up your ergogenic aid on examine.com or Gatorade Sport Science Institute to understand why athletes are interested in this supplement. *Please note that examine.com and Gatorade Sport Science Institute cannot be used as an academic source as it is a website not a journal article. This is for background understanding only* 2. Complete an academic literature search (i.e. Find articles from peer-reviewed publications). Use the Langara library links provided if you have not completed an academic literature search before. *Make sure you leave yourself adequate time to collect 3.

Download the worksheet for assignment 2A from the Assignment folder on the course website. 4. Summarize each of the 3 different academic articles on your ergogenic aid and athletes. Do not include systemic review articles or articles on general health/general population. Use the provided template and make sure your summary includes: o dose of the ergogenic aid used (ex.

10g) *Hint you will likely find it in the methods section* o description of study participants (number, genders, type of athlete/training level, ages etc.) *Hint you will likely find it in the first part of the results section* o results of the study. *Hint you will likely find it in the results, discussion and conclusion sections* o limitations of the study. *Hint you will likely find it in the discussion and conclusion sections* 5. Once complete, save your assignment as a Word document using this format: • [FirstName][LastNameInitial].Assign2A • Rebekah.S.Assign2A Step 3: Complete your Assignment 2B: Video Presentation Using Kaltura (/15) Due by: July 20th, 2021 at 11:59pm With whom? Assignment 2B can be done individually or in teams of 2 or 3 students.

Team members will all receive the same grade.The names and student IDs of all students who have participated in the assignment should be clearly visible on the submitted assignment. You can only team up with students who chose the same ergogenic aid as you for assignment 2A 1. Using Kaltura (instruction below), create a video presentation using the information from your articles and other research. The presentation should provide background on your ergogenic aid and comes to conclusions about its scientific efficacy. Your presentation should be no more than 10 minutes and 10 slides (including images and references).

It should be organized and flowed in a logical sense (introduction, body and conclusion) with APA style referencing. The presentation should cover the following: A. What is your ergogenic aid? What is it thought to do with athletic performance (how does it help)? (2 marks) B. Where is this ingredient found in real food?

How much of the food would have to be eaten to reach an effective dose? Is this comparable? (3 marks) C. How much does the dose studied cost for an athlete to take each week? Given the effects seen in the studies you looked at, is this a good use of those funds? Make sure you reference wherever you looked up the price. (2 marks) D.

Based on the studies you have researched, is this supplement effective? If so, why and for who? If not, why do you think so? Make sure you have clear links to the research done in Part A, but you are not limited to these 3 research articles. More credible research is encouraged to help with your presentation. (5 marks) Other marks: References (in text citations and properly formatted APA references page): (1 mark) Organization, formatting and presentation style: (2 marks) 2.

Save your video presentation using this format: • Individual o [FirstName].[LastNameInitial].Assign2B o Rebekah.S.A2B • Group o [FirstName][LastName].[FirstName][LastName]….Assig2B o RebekahSandhu.RobLim.GenMasson.Assign2B o Ensure the names of each of your group members are in the presentation slides or group members will not receive a mark. 3. Once complete: A. Upload a (maximum) 10-minute video presentation with audio using Kaltura to the discussion board for others to watch it, and for me to grade. 1.

Upload your 10-minute presentation video to My Media (Kaltura) found under My Tools 2. In your post thread of the discussion board, click on the "video" button in your toolbar (far left), then upload your video directly from "My Media". B. Submit the video presentation to the submission dropbox How to Do Video Presentation Using Kaltura Look in 'MyMedia Help' link on the homepage of this course for information on how to use Kaltura or search under Langara main page ( media/) or Tips on How to Organize Your Presentation Your verbal message is the core of your presentation. Whether your presentation is long or short, it should still follow some basic rules, which have been passed down through the ages: 1.

Tell your audience what you’re going to say. 2. Say it. 3. Tell them what you have said.

Based on the above, all presentations can be divided into three parts: Introduction, Body, and Conclusion. Transition statements and transition words can be used to maintain flow. Introduction The way you begin determines how your audience will respond throughout your presentation. First impressions are important, so make sure you follow the guidelines below to make a strong start. Your introduction should consist of three parts; the grabber, the thesis, and the overview.

THE GRABBER consists of your introductory remarks, which set the tone for what is to follow. One purpose of the grabber is to gain audience attention and create positive expectations about the presentation. A second objective is to establish rapport with the audience and assist in overcoming barriers between the speaker and the audience. A third objective is to wake up the sleepy members of your audience, especially if your presentation is scheduled right after lunch! THE THESIS is a statement of purpose for the presentation.

This is where you present your position to the audience. You explain how the audience will benefit from the information, thereby providing the audience with a reason to listen. THE OVERVIEW indicates the main points which you will discuss in developing your thesis. The purpose is to show the audience what to expect so they can prepare to listen. This is especially important for global learners in the audience, who need to have a clear idea of the big picture before listening to the step-by-step details.

Body The body is the core of the presentation, where you develop the thesis. This is where most of the information will be covered. The number of main points should be limited depending on the length of the presentation. Offering people too much information only makes them tune out. Provide sufficient information to support your thesis without repeating yourself or going into too much detail.

Provide stories, case studies, and examples whenever applicable. They provide an energizing break and enable the listener to grasp abstract concepts more easily. Use short script-like phrases to write the points of your talk. They will be easier for your listeners to understand than long, complicated sentences. Use examples and stories from your own life, career, or industry to sound and feel more authentic.

Remember to speak at the level of your audience in terms of subject knowledge as well as language fluency. Whenever possible, keep your audience involved by asking for a show of hands. Conclusion THE REVIEW reinforces and summarizes the message. This is the part of the presentation when you can choose what was most important and what you would like audience members to remember. Choose three main concepts, ideas, or principles at the most.

NUTR 2500: Assignment 2A - Literature Search and Article Description Student Name/Number: ______________________ Name of Ergogenic Aid: ___ Caffeine _____________________________________________ Article 1 Title: Caffeine and Exercise: What Next? Citation (APA): Pickering and Grgic (2019) Summary This article states that caffeine is a widely used substance to enhance performances among both athletes and non-athletes. Caffeine is recognized to be a commonly used ergogenic aid. The effect of ingestion of caffeine is effective in improving muscle strength and power. The researcher searched across eight databases to find the effect of caffeine in the maximal muscle strength and power were measured and assessed using one repetition maximum strength test, vertical jumps, power output, aerobic endurance performance, as well as muscles endurance.

Results The study used meta- analysis to demonstrate the ergogenic effects of caffeine in exercise performance. The effects of caffeine in exercising as well-replicated, well- established, and appear to be consistent in a wide range exercise modalities. The results indicate that caffeine is reliable in enhancing performance. Caffeine has effects on various physical performance tasks and it exerts acute cognitive benefits upon ingestion particularly on sleep deprived subjects. Caffeine demonstrates improvement in cognitive aspects such as moods, memory, and vigilance.

The study revealed that Caffeine dose of 1 and 5mg/kg improved the skill performance among the elite rugby players in a sleep restriction program. Caffeine also enhances specific skill performance in non-sleep restricted programs. Athletes are also prone to mental fatigues which can affect their physical performance; hence caffeine engages the endurance performance and improve the cognitive functioning and performance sport activities. Limitations However, the limitation of the results obtained is that it was dependent on the effects of caffeine in exercises that was done on laboratory conditions. It does not include the actual effect of caffeine in human being engaging in different types of sport activities.

Thus, researchers need to test the actual practice in athletes in different sports such as rugby, volleyball, basketball, soccer and swimming. Article 2 Title: Effect of Caffeine Supplementation on Sports Performance Based on Differences between Sexes: A Systematic Review Citation (APA): Mielgo-Ayuso, Marques-Jimenez, & Calleja-Gonzalex (2019) Summary Caffeine supplementation has shown a positive effect on sport performance. The article explores the gap of difference in the efficacy between men and women. The difference in sexes are evidence in regard to body composition, body sized, and hormonal functioning which leads to difference in performance outcome for a similar dose of caffeine intake between men and women.

The difference in the effectiveness of the two genders is important in providing knowledge to sport coaches and practitioners especially for women athletes and use of caffeine as ergogenic aid. The study employed systematic review as well as Meta-Analysis where the effects of caffeine in the two sexes to identical placebo situations that is duration, dose and timing. The researchers carried out seven investigations among which four indicated that the efficacy of Caffeine supplement was higher in men than in women. Results Systematic review indicated that there exist a difference in the effects of caffeine as an ergogenic supplement efficacy between men and women. The two sexes respond differently to same protocol of caffeine supplementation when the exercise was categorized as anaerobic or aerobic and include some kind of fatigues assessed.

The result indicated that men are likely to experience an increase in ergogenic effects of caffeine in producing more power, higher speed and greater totals lifted weight with consumption of similar dose of caffeine. Both men and women athletes achieve significant benefits of caffeine supplements but the ergogenicity in men is greater for exercise activities than in women. Limitations The limitation of the study is that there was scarcity of information as well as the use of small samples size in investigations. It is also difficult to use the results obtained to generally the results and recommendations on caffeine supplements. Thus, there si need for further studies on the effects of caffeine supplement in women population.

Article 3 Title : Effect of Caffeine on Sport-Specific Endurance Performance: A Systematic Review Citation (APA): Ganio, Klau, Casa, and Armstrong (2018) Summary Endurance athletes have high preference of taking caffeine because it is associated with ergogenic properties. Many researchers have focused their study on the time-to-exhaustion test that is subject having to exercise at a specific intensity to their volition exhaustions. the researcher identified that the use of time-to exhaustion is not applied for performance measurement because of the high degree of variability measures within and between subjects. The aim of the article was to review critically and objectively the studies conducted using time-trial endurance after the use of caffeine with more than five minutes performance.

Results The study revealed that 21 out of 33 studies of the effects of caffeine supplement measured the endurance performance using time-trial component. The past studies were objectively analyzed using physiotherapy evidence database scale. the results revealed that there is a mean of 9.3 out fo 10 which implied that there is a high quality of studies conducted in this areas. The studies showed that the results of caffeine efficacy result was between 3.2 to 2.3 percent . However, the difference in results was influenced by other factors such as ingestion time, subject habituation, and ingestion model. The researcher also learnt that caffeine ingestion is an effective ergogenic aid that facilitate endurance athletes especially when moderate quantities are taken during or before the exercise.

In addition abstinence from caffeine for about 7 days before the use creates higher changes of ergogenic effect optimization. Limitations The study is accompanied by some limitation whereby there is no evidence of other factors that may mediate increase improvement that is observed with ingestion of caffeine. References Ganio, M., Klau, J., Casa, D., & Armstrong, L. (2018). Effect of Caffeine on Sport-Specific Endurance Performance: A Systematic Review. The Journal of Strength and Conditioning Research 23(1) , .

Mielgo-Ayuso, J., Marques-Jimenez, D., & Calleja-Gonzalex, J. (2019). Effect of Caffeine Supplementation on Sports Performance Based on Differences Between Sexes: A Systematic Review. MDPI Nutrients 11(10) , Pickering, C., & Grgic, J. (2019). Caffeine and Exercise: What Next? Sports Medicine 49(7) , .