Final answer:
True, the ingestion of 100-200 mg of caffeine before exercise is regarded as safe for most adults and can enhance athletic performance and training. Caffeine boosts endurance, power, and muscle strength, although excessive use can lead to negative health issues. The benefits are particularly notable among individuals who do not regularly consume caffeine.
Step-by-step explanation:
True, studies indicate that moderate doses of caffeine, specifically 100-200 mg consumed before exercise, are safe for most adults. Such quantities of caffeine can potentially boost athletic training and performance. These effects are noticeable in both aerobic activities like endurance sports and anaerobic exercises. When ingested at about 5 mg/kg, caffeine can increase sprint performance, enhance cycling and running in time trials, delay the onset of fatigue, and augment power output.
Concerning muscular performance, caffeine intake before exercise can improve muscular strength, power, and possibly endurance. Reducing perceived exertion, caffeine can make constant load exercises feel easier, although this may not alter the exhaustion point. It also benefits aerobic time trials, where it has been shown to enhance power output and reduce completion time.
However, while caffeine is generally safe, excessive consumption can lead to adverse health effects. Safe consumption levels are related to the individual's sensitivity to caffeine and their cardiovascular health. Moreover, the impact of caffeine on performance might be more pronounced in individuals who do not regularly consume caffeine, with the body becoming 'caffeine-naive' within a few days of abstinence.