Chapter 2: Basic Nutrition 38 maintain normal creatine levels (Peterson & Rittenhouse, 2019). Creatine supplementation has been shown to: • Increase muscle size (hypertrophy) • Increase muscle endurance • Increase intra-set recovery • Increase maximal force / strength Caffeine. Caffeine is a potent stimulant that affects the body’s central nervous system and metabolism. Caffeine has been shown to increase neural activity and alertness as well as decrease perceived level of effort, which makes its use well suited for endurance athletes. The rate at which caffeine enters the bloodstream is dependent upon the product being consumed. For example, caffeine from caffeinated gum enters the bloodstream in about 10 minutes, whereas caffeine from caffeinated beverages (e.g., coffee, tea, soft drinks) enters the bloodstream in about 45 minutes (Peterson & Rittenhouse, 2019). This is an important consideration when taking a caffeinated product in conjunction with an endurance event. The benefits of caffeine supplementation occur at rather low dosages. In fact, research shows that dosages greater than 5 mg per kilogram do not offer any additional benefit (U.S. Department of Health and Human Services, 2015). Up to 400 mg per day of caffeine is thought to be safe for most individuals; however, overconsumption can lead to dizziness or gastrointestinal distress, especially if taken on an empty stomach. Caffeine supplementation has been shown to: • Increase motivation for training • Increase pain tolerance during training • Increase ability to sustain high-volume training Summary • The four macronutrients are carbohydrate, fat, protein and water • Micronutrients are vitamins and minerals essential for healthy bodily function • Vitamins are classified as either water-soluble or fat-soluble and perform hundreds of roles in the body • Healthy eating patterns are sustainable and include consuming all food groups as well as honoring hunger and fullness cues • There are no “good” or “bad” foods as food doesn’t have a moral value
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