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{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Yes caffeinated products can be used daily however it is recommended to keep your total daily consumption to under 400mg/day. "}]}]}
{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"While caffeine may induce acute dehydration the scientific literature does not support caffeine-induced diuresis during exercise, or any harmful change in fluid balance or blood plasma volume that would negatively affect performance."}]}]}
{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"The Australian Institute of Sport Supplement Framework outlines that caffeine consumption of ≤400 mg/day from all sources (except for pregnant individuals) and ≤200mg at any one time is safe to consume."}]}]}
{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Caffeine has an effect on the nervous system within 15-45mins, however it has a half life of 3-6 hours in the bloodstream which means it takes this long to clear out of your system. With this knowledge taking a caffeine supplement or beverage around 30 minutes before race start can act as an ergogenic aid for performance. "}]}]}
{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"The main benefit of caffeine consumption is its effects on the central nervous system and reduced perception of effort or fatigue. This means that when we have a certain dose of caffeine we may prolong our time to fatigue and hence go harder for longer."}]}]}