Caffeine is one of the only performance-enhancing drugs not banned by the World Anti-Doping Agency (WADA). As of 2004, WADA removed caffeine from its "Prohibited Substances List," citing its prevalence in beverages and foods along with a lack of evidence that it enhances sports performance in all athletes. WADA's Monitoring Program still watches caffeine intake by athletes for patterns of misuse (as of 2011), but does not feel that it is currently a global problem. Read on to learn more about the science behind the substance.

Benefits of Caffeine in Performance Sports Nutrition

There's a reason why so many companies making sports drinks, energy bars and energy gels include products containing caffeine in their product lineup. According to "Effect of Caffeine on Sport-Specific Endurance Performance: A Systematic Review," published in the January 2009 issue of The Journal of Strength & Conditioning Research, a review of studies conducted on caffeine indicates that moderate caffeine intake prior to participation in sports can potentially improve athletic performance.

Moderate caffeine intake, according to this review, means between 3 and 6 mg per kg of body weight. A single 8 oz. cup of black coffee contains 95 to 200 mg of caffeine, while popular energy drinks tend to contain slightly less, according to MayoClinic.com. Athletes experience the greatest uplift in performance if they abstain from ingesting caffeine for at least seven days prior to their athletic event.