Caffeine has been around since the literally the beginning of time and is a naturally occurring product in many plants. The most popular place that most American's get their caffeine is in their morning cup of coffee or tea. Athletes looking for an edge have started to turn to dietary supplements with caffeine more and more to help them during workouts and events. How to use caffeine safely is a big topic for a lot of these athletes.

Most science suggests that caffeine use in moderation can benefit athletes to help increase endurance, but it does not help athletes in high intensity or sprint type events. The basic idea behind caffeine use for athletic enhancement comes from the fact that caffeine mobilizes fat. When the fat is mobilized it allows the working muscles to use this fat as an energy source. This simple fact helps keep the body from using all of its glycogen thus keeping the energy levels up. Some people suggest that caffeine can help keep up to 50% of the glycogen levels from being used during a workout or event.

Science suggests that caffeine will kick into the glycogen saving mode about fifteen minutes in to the exercise and last up to two hours. This fact makes caffeine a safe and efficient method to keep energy levels high during shorter events. It would also suggest that taking supplements with caffeine will not help in longer events like marathons, long bike races or ironman competitions.

The best way to use caffeine safely is achieved by following a few basic suggestions when using caffeine to enhance a sporting event.

1. Don't take caffeine in any form for three or four days before the event because your body will build up a tolerance. If your body has too high of a tolerance the caffeine will not be as effective on the day of the event.

2. Test how your body responds to caffeine before the event to make sure you take supplements with enough caffeine to be effective for your needs.

3. On the day of the event take caffeine about three or four hours before the event. Studies suggest that caffeine is best about two hours after it peaks.

If you start using dietary supplements with caffeine on a regular basis and decide to stop using it for whatever reason be prepared for withdrawals. Withdrawals will not be evident if you have only used caffeine for a short period of time, but they can pronounced if you have been taking caffeine supplements for long periods of time. Some of the withdrawal symptoms include headaches and fatigue.

Also taking too much caffeine before a sporting event can cause your body to become dehydrated faster. It is advised for people looking to safely take caffeine that they stay properly hydrated throughout the event.

Some sporting organization ban the use of caffeine and other performance enhancing supplements during their competitions. Before you start using caffeine supplements you should consult your organizations rule book about the legality of using caffeine.