WEBVTT 00:00:00.000 --> 00:00:02.520 Again, for conditions that they cannot control 00:00:02.520 --> 00:00:05.139 or conditions somehow forced to do it, they didn't 00:00:05.139 --> 00:00:07.259 actually measure the caffeine at the peak of 00:00:07.259 --> 00:00:09.919 the concentration at 60 minutes. And they missed 00:00:09.919 --> 00:00:13.679 that window that we expect to have the highest 00:00:13.679 --> 00:00:18.780 effects exerted on the people. Hi, Zacharias. 00:00:18.899 --> 00:00:20.899 It's my pleasure to have you on Evidence Strong 00:00:20.899 --> 00:00:23.039 Show. If you could briefly introduce yourself. 00:00:23.179 --> 00:00:25.379 Hi, Alex. It's a pleasure as well to be in your 00:00:25.379 --> 00:00:29.120 show. So I'm Dr. Zacharias Papadakis, and I'm 00:00:29.120 --> 00:00:30.739 an associate professor of exercise physiology 00:00:30.739 --> 00:00:33.679 and wellness at Bay University in Miami Shores, 00:00:33.780 --> 00:00:35.799 Florida, in the United States. I'm the director 00:00:35.799 --> 00:00:38.159 of the undergraduate program in exercise physiology 00:00:38.159 --> 00:00:40.060 and also the director of the Human Performance 00:00:40.060 --> 00:00:43.840 Laboratory. In that lab, we do a variety of studies 00:00:43.840 --> 00:00:46.700 that focus on the lifestyle and mental perspective. 00:00:47.560 --> 00:00:51.859 Neurophysiology. We test supplements for ergogenic 00:00:51.859 --> 00:00:55.079 effects. And what literally we do, we try to 00:00:55.079 --> 00:00:58.659 expose the students to the research pathways, 00:00:59.060 --> 00:01:01.539 to learn the material through the hands -on experience. 00:01:01.859 --> 00:01:05.439 And the press themselves like to do the best 00:01:05.439 --> 00:01:08.260 in that perspective. Awesome. So today the topic 00:01:08.260 --> 00:01:11.480 is caffeine. So let's start with some kind of 00:01:11.480 --> 00:01:14.540 explanation what caffeine is. So caffeine is 00:01:14.540 --> 00:01:17.739 like an ergogenic aid known for its beneficial... 00:01:18.250 --> 00:01:21.510 influence on performance. And in this particular 00:01:21.510 --> 00:01:26.569 case, we have good evidence that caffeine may 00:01:26.569 --> 00:01:29.409 be an encouraging aid for sports like running. 00:01:29.709 --> 00:01:35.129 But when it comes to events like jumping, the 00:01:35.129 --> 00:01:37.609 events that require power, events that stress 00:01:37.609 --> 00:01:40.230 mostly the anaerobic metabolic system in that 00:01:40.230 --> 00:01:43.409 case, the knowledge is somehow conflicting. We 00:01:43.409 --> 00:01:46.670 evaluate the influence of caffeine on vertical 00:01:46.670 --> 00:01:49.049 jump height. One of the things that we discussed 00:01:49.049 --> 00:01:52.730 is that we want to make this as applicable as 00:01:52.730 --> 00:01:56.590 we can. So we deliver a message to the direct 00:01:56.590 --> 00:01:59.709 recipients of this paper will be athletes and 00:01:59.709 --> 00:02:02.689 coaches. So we want, even though we use sophisticated 00:02:02.689 --> 00:02:05.109 machines to measure the jump height, like force 00:02:05.109 --> 00:02:09.129 plates, cameras, we report only basic stuff like 00:02:09.129 --> 00:02:12.189 the jump height. And that makes the outcome very 00:02:12.189 --> 00:02:14.990 applicable because when we take this to the field 00:02:14.990 --> 00:02:17.860 to a strength conditioning coach. coach to maybe 00:02:17.860 --> 00:02:21.620 a third trainer to a high schooler. codes, they 00:02:21.620 --> 00:02:23.300 don't have force plates. They don't have this 00:02:23.300 --> 00:02:25.680 like fancy equipment. So they can do the basic, 00:02:25.740 --> 00:02:27.960 like a jump with a chalk, you know, that you 00:02:27.960 --> 00:02:30.020 measure your jump height, you put your hand, 00:02:30.060 --> 00:02:32.379 then you jump and again, the joke, take the measuring 00:02:32.379 --> 00:02:34.300 tape and you measure the distance and you say, 00:02:34.379 --> 00:02:36.259 okay, you're an improver, whatever. So that was 00:02:36.259 --> 00:02:40.300 the basic concept to try to validate findings 00:02:40.300 --> 00:02:42.780 from a previous study that was published in the 00:02:42.780 --> 00:02:45.099 State Conditioning Journal, I think maybe 10 00:02:45.099 --> 00:02:48.860 years ago. And in that perspective to see if 00:02:48.860 --> 00:02:52.569 the caffeine actually works. as the previous 00:02:52.569 --> 00:02:58.789 research has found in NCAA athletes. So we tried 00:02:58.789 --> 00:03:00.990 to replicate this study to the greatest extent, 00:03:01.150 --> 00:03:04.210 meaning that we had the same caffeine consumption. 00:03:04.370 --> 00:03:07.870 And for your reference, the NCAA... puts the 00:03:07.870 --> 00:03:12.430 maximum allowed dose to be five milligrams per 00:03:12.430 --> 00:03:14.250 kilogram of body weight. Because after that, 00:03:14.930 --> 00:03:16.889 if you're like more of that, they continue to 00:03:16.889 --> 00:03:19.789 be illegal, banned, and then the student athlete 00:03:19.789 --> 00:03:22.150 may have some, you know, penalties on that one. 00:03:22.289 --> 00:03:24.889 We have a dose response. So with caffeine, not 00:03:24.889 --> 00:03:26.990 everybody's going to respond the same. That's 00:03:26.990 --> 00:03:30.750 one. Because we have the habitual coffee drinkers, 00:03:30.750 --> 00:03:33.030 right? And then the answer is somehow pristine. 00:03:33.250 --> 00:03:35.210 Their organs never had the caffeine, so they 00:03:35.210 --> 00:03:37.150 may experience this like a... effects of the 00:03:37.150 --> 00:03:39.789 caffeine in a greater magnitude compared to somebody 00:03:39.789 --> 00:03:42.169 else that is like drinks coffee and a lot every 00:03:42.169 --> 00:03:44.250 day, like myself. So what happened with the dose, 00:03:44.469 --> 00:03:47.310 they have done like studies going from three 00:03:47.310 --> 00:03:50.949 milligrams to five to six to nine, even to 12, 00:03:51.090 --> 00:03:53.889 if I recall well, even more. And they have found 00:03:53.889 --> 00:03:57.050 that somehow the more you receive, the better 00:03:57.050 --> 00:03:59.189 it is, right? So that's one fact. The other fact 00:03:59.189 --> 00:04:01.349 that we consider is that the more you get, the 00:04:01.349 --> 00:04:03.250 more the GI disturbance you're going to have. 00:04:03.389 --> 00:04:06.319 So somehow right now there's a concern. is that 00:04:06.319 --> 00:04:09.840 around three to six, the majority of the studies 00:04:09.840 --> 00:04:11.900 that examine the caffeine effects for performance, 00:04:12.180 --> 00:04:14.120 they have shown that the caffeine -centricogen 00:04:14.120 --> 00:04:17.000 effect, at the same time, mitigating any side 00:04:17.000 --> 00:04:19.199 effects that caffeine can have. Because if you 00:04:19.199 --> 00:04:21.899 go up to, let's say, nine or 12 milligrams per 00:04:21.899 --> 00:04:24.279 kilogram of body weight, right, you may have 00:04:24.279 --> 00:04:26.100 heart palpation, you have jitters, you may have 00:04:26.100 --> 00:04:28.180 headache, you may have a variety of stuff, GI 00:04:28.180 --> 00:04:30.980 disturbance, okay? And then when we discuss about 00:04:30.980 --> 00:04:33.819 performance, the issue is that you have to get 00:04:33.819 --> 00:04:36.060 something to help you. But when you actually 00:04:36.060 --> 00:04:39.319 do the task, exercise, play a game or whatever, 00:04:39.600 --> 00:04:42.740 don't feel like you're going weird, okay? Don't 00:04:42.740 --> 00:04:44.959 have this jitter and all that stuff because that's 00:04:44.959 --> 00:04:47.079 going to influence your performance. So even 00:04:47.079 --> 00:04:49.980 though right now, as you said, the majority of 00:04:49.980 --> 00:04:52.300 the literature says that three to six is the 00:04:52.300 --> 00:04:56.180 range, for some reason, NCAA decided that five 00:04:56.180 --> 00:05:00.399 is the maximum acceptable dosage. Why is that? 00:05:00.639 --> 00:05:03.379 I have no knowledge. I'm guessing because they 00:05:03.379 --> 00:05:06.610 may focus on... some specific papers. But as 00:05:06.610 --> 00:05:09.410 I said at the beginning of our interview, right 00:05:09.410 --> 00:05:12.509 now, the International Libby Committee, the WADA, 00:05:12.649 --> 00:05:15.629 they have moved the caffeine to the safe substance 00:05:15.629 --> 00:05:18.050 list. So it's not anymore banned. So for me, 00:05:18.069 --> 00:05:20.189 again, that was another thing that I want to 00:05:20.189 --> 00:05:22.370 write and highlight because I like to advocate 00:05:22.370 --> 00:05:24.810 about changing policies is that if right now 00:05:24.810 --> 00:05:28.089 we saw that there is no difference, okay, then 00:05:28.089 --> 00:05:31.110 either like increase the dosage more than five 00:05:31.110 --> 00:05:34.449 or even take it away out of your... ban list 00:05:34.449 --> 00:05:36.430 because that doesn't actually make any change 00:05:36.430 --> 00:05:38.629 because this is what I saw with my study that 00:05:38.629 --> 00:05:42.089 there's no difference in the placebo on the caffeine 00:05:42.089 --> 00:05:44.029 group. All right. So it is a little bit of a 00:05:44.029 --> 00:05:47.129 mess with policies and what is allowed and where. 00:05:47.370 --> 00:05:50.250 So it is complicated for athletes. That's a bad 00:05:50.250 --> 00:05:52.689 thing because the clearer the rules, the easier 00:05:52.689 --> 00:05:55.089 they are to follow and the safer they are for 00:05:55.089 --> 00:05:58.089 the athletes. So that's one problem you're flagging. 00:05:58.209 --> 00:06:00.810 Now, going back to your study, I am very interested 00:06:00.810 --> 00:06:03.470 in this study because most of my audience is 00:06:03.470 --> 00:06:06.089 sports and conditioning and weightlifting, Olympic 00:06:06.089 --> 00:06:08.730 weightlifting specific coaches. And the study 00:06:08.730 --> 00:06:12.149 you run had... a vertical jump which is an explosive 00:06:12.149 --> 00:06:15.470 exercise that you know you prepare yourself then 00:06:15.470 --> 00:06:18.750 you explode you jump and that's it gone no more 00:06:18.750 --> 00:06:22.410 effort that's all you had measured Olympic weightlifting 00:06:22.410 --> 00:06:25.889 is very similar so now how the caffeine will 00:06:25.889 --> 00:06:28.569 influence this performance there are not many 00:06:28.569 --> 00:06:31.389 studies very specific in this kind of there are 00:06:31.389 --> 00:06:34.829 some for running and how long you can endure 00:06:34.829 --> 00:06:38.269 the exercise with caffeine versus without but 00:06:38.269 --> 00:06:41.759 the type of explosive power based studies are 00:06:41.759 --> 00:06:45.100 rare. So let's go into how you design the study. 00:06:45.279 --> 00:06:48.040 You have real life in the title of the paper, 00:06:48.120 --> 00:06:50.240 which I really, really liked. So tell me about 00:06:50.240 --> 00:06:52.779 the setup. Yes. So the setup was pretty much 00:06:52.779 --> 00:06:55.740 similar. And when we do study with participants, 00:06:55.899 --> 00:06:58.939 right, and we use a term that's the convenient 00:06:58.939 --> 00:07:01.220 sample. And when it comes to shooting athletes, 00:07:01.420 --> 00:07:03.100 you have to create your own shooting athletes. 00:07:03.319 --> 00:07:07.620 So in that sense, we want to have a real life. 00:07:08.139 --> 00:07:10.819 study that we're going to use participants, very 00:07:10.819 --> 00:07:12.860 university student athletes, that they have been 00:07:12.860 --> 00:07:15.699 using the jumps in their training or their practice. 00:07:15.800 --> 00:07:18.959 In other words, we use sports that they utilize 00:07:18.959 --> 00:07:21.579 the open kinetic chain that they run and jump. 00:07:21.680 --> 00:07:24.800 We excluded sports like rowing that they actually, 00:07:24.939 --> 00:07:26.779 even though they are powerful athletes, when 00:07:26.779 --> 00:07:29.139 they do their rowing movements, they don't actually 00:07:29.139 --> 00:07:31.759 jump. So we use a single blind. That means that 00:07:31.759 --> 00:07:33.759 the participants, they didn't know if they received 00:07:33.759 --> 00:07:36.220 the placebo or not, only we, the researchers, 00:07:36.379 --> 00:07:38.779 and it was a random. mild crossover design, meaning 00:07:38.779 --> 00:07:42.079 that the same person at one instance received 00:07:42.079 --> 00:07:44.800 the placebo. There was a cellulose, like let's 00:07:44.800 --> 00:07:47.920 say white part that didn't actually get any indication 00:07:47.920 --> 00:07:49.600 that it might be the placebo or the caffeine. 00:07:49.800 --> 00:07:52.180 And then after like a while, after like maybe 00:07:52.180 --> 00:07:54.699 the next day, as we did in our study, they received 00:07:54.699 --> 00:07:57.860 the actual caffeine in the same capsule that 00:07:57.860 --> 00:08:00.699 they didn't know which one it was. Okay. So that 00:08:00.699 --> 00:08:02.980 was one thing, again, that we didn't change because 00:08:02.980 --> 00:08:04.819 of the replication study. The other thing that 00:08:04.819 --> 00:08:07.480 we didn't change was the five milligrams per 00:08:07.480 --> 00:08:10.060 kilogram of body weight, the dose. So everybody 00:08:10.060 --> 00:08:13.600 to receive an individualized dose because some 00:08:13.600 --> 00:08:16.259 of the studies that have even shown things or 00:08:16.259 --> 00:08:19.240 maybe didn't prove anything, they failed to give 00:08:19.240 --> 00:08:21.860 a dose based on the body weight. Imagine you 00:08:21.860 --> 00:08:24.540 have somebody that's like weighing 100 kilograms, 00:08:24.699 --> 00:08:27.279 you get five grams of caffeine and somebody that 00:08:27.279 --> 00:08:29.360 has, let's say, half of their body weight. to 00:08:29.360 --> 00:08:32.139 get the same amount of caffeine. The dose is 00:08:32.139 --> 00:08:34.740 going to be double for the lighter person, and 00:08:34.740 --> 00:08:37.960 then the effects will be double as well. So in 00:08:37.960 --> 00:08:39.799 order to have everything somehow controlled and 00:08:39.799 --> 00:08:41.879 individualized, all of these studies have to 00:08:41.879 --> 00:08:44.559 provide a dose that's somehow controlled by the 00:08:44.559 --> 00:08:47.759 body weight. So other thing that we did is to 00:08:47.759 --> 00:08:51.659 give this at 60 minutes and test the person at 00:08:51.659 --> 00:08:54.659 60 minutes after they had the caffeine or the 00:08:54.659 --> 00:08:57.779 placebo. And this was based on the pharmacodynamics. 00:08:58.480 --> 00:09:01.200 the caffeine that we know that there is a peak 00:09:01.200 --> 00:09:04.399 concentration in the system in 60 minutes. That 00:09:04.399 --> 00:09:06.519 again is another issue that many of the studies 00:09:06.519 --> 00:09:10.299 they failed to control. And even some studies 00:09:10.299 --> 00:09:13.539 like test their person where a little in 60 minutes 00:09:13.539 --> 00:09:16.399 or later in 60 minutes. So they missed that time 00:09:16.399 --> 00:09:19.559 point that it has been shown that is like the 00:09:19.559 --> 00:09:21.580 highest concentration over there. So if it has 00:09:21.580 --> 00:09:23.220 the highest concentration, then probably has 00:09:23.220 --> 00:09:26.019 the highest magnitude on the actual effect. So 00:09:26.019 --> 00:09:28.090 that's the other thing that we did. And because 00:09:28.090 --> 00:09:31.649 we wanted this to be very, very applied and practical 00:09:31.649 --> 00:09:34.210 in that sense, we decided to use the jump that 00:09:34.210 --> 00:09:38.149 is very common in sports like basketball, volleyball, 00:09:38.269 --> 00:09:41.029 soccer, even like a softball and baseball. They 00:09:41.029 --> 00:09:44.710 jump to get the ball. And then we want to get 00:09:44.710 --> 00:09:47.269 accurate data. So in that perspective, we didn't 00:09:47.269 --> 00:09:50.389 use the field test measurements. We used the 00:09:50.389 --> 00:09:52.309 laboratory measurements. So we had the people 00:09:52.309 --> 00:09:55.129 to be on the first plate and then jump. And then 00:09:55.129 --> 00:09:57.590 we had the cameras, markers. actually calculate 00:09:57.590 --> 00:10:00.769 the jump height. Awesome. Did you test their 00:10:00.769 --> 00:10:04.190 jumping before caffeine and after or only after? 00:10:04.429 --> 00:10:07.350 So one of the design that we did was to measure 00:10:07.350 --> 00:10:09.629 before and after the caffeine for both conditions, 00:10:09.889 --> 00:10:13.009 okay? And we did three trials for each participant. 00:10:13.190 --> 00:10:15.389 So what happens, another thing that maybe some 00:10:15.389 --> 00:10:17.809 studies, they don't have the rigorous design 00:10:17.809 --> 00:10:20.210 to evaluate some stuff is they have maybe one 00:10:20.210 --> 00:10:22.389 measurement, right? Like maybe after. But if 00:10:22.389 --> 00:10:24.769 you do the after measurement, you miss what happened 00:10:24.769 --> 00:10:27.860 before the baseline. Then other things that we 00:10:27.860 --> 00:10:31.279 did and we control the studies that we use people 00:10:31.279 --> 00:10:33.860 that actually have been used caffeine in the 00:10:33.860 --> 00:10:37.259 past and they had to feel a question about their 00:10:37.259 --> 00:10:39.700 habits. So we knew exactly how much caffeine 00:10:39.700 --> 00:10:41.899 they've been taking. Because again, exactly as 00:10:41.899 --> 00:10:43.679 I said earlier, is that if somebody has never 00:10:43.679 --> 00:10:46.120 taken any caffeine and you give like a similar 00:10:46.120 --> 00:10:48.340 of the nervous system, they're going to be ready 00:10:48.340 --> 00:10:50.860 to go, right? But, and then I'm going to measure 00:10:50.860 --> 00:10:53.220 this before or after I'm going to see a great 00:10:53.220 --> 00:10:54.879 marketing of a difference. And then I'm going 00:10:54.879 --> 00:10:57.159 to say. that the caffeine works. Well, it works 00:10:57.159 --> 00:11:00.179 because the system was in a state that was like 00:11:00.179 --> 00:11:02.700 pristine, bridging that perspective, and you 00:11:02.700 --> 00:11:05.279 give them something that you don't like 100%. 00:11:05.279 --> 00:11:07.820 But if somebody has done that for years, okay, 00:11:07.980 --> 00:11:10.220 and if you give them something that's like less 00:11:10.220 --> 00:11:12.340 of what they expect, then in a particular case, 00:11:12.519 --> 00:11:14.259 for them it would be nothing. It would be like 00:11:14.259 --> 00:11:17.419 another day in the park, right? So in that particular 00:11:17.419 --> 00:11:21.500 case, we test both, okay, pre and post, and also 00:11:21.500 --> 00:11:23.519 we test three times, okay? That's another, like, 00:11:23.519 --> 00:11:25.460 let's say, uniqueness. from the study that we 00:11:25.460 --> 00:11:27.639 added. And we deviate from the previous protocol 00:11:27.639 --> 00:11:29.440 that was previous protocol. They did like two 00:11:29.440 --> 00:11:32.100 jumps, if I recall well. And also they had, they 00:11:32.100 --> 00:11:34.379 took the, some of the stuff, they take the maximum 00:11:34.379 --> 00:11:37.159 performance of the two trials or they take the 00:11:37.159 --> 00:11:40.620 average. So when we sat down and discussed about 00:11:40.620 --> 00:11:44.460 the design, because... Um, I like stats and I 00:11:44.460 --> 00:11:47.220 try to, uh, you know, secure my stats in that 00:11:47.220 --> 00:11:49.759 way that the stats somehow are better in that 00:11:49.759 --> 00:11:52.399 perspective. I said that we're not going to go 00:11:52.399 --> 00:11:55.100 with a maximum number. Okay. And we're not going 00:11:55.100 --> 00:11:57.259 to go with the average of the two trials. And 00:11:57.259 --> 00:11:59.919 since we have three trials, I'm not going to 00:11:59.919 --> 00:12:02.039 do either the max or the average. I'm going to 00:12:02.039 --> 00:12:05.019 use a statistical method to allow me account 00:12:05.019 --> 00:12:08.139 for the differences, not just between the individuals, 00:12:08.379 --> 00:12:10.799 but also the differences of the individual between 00:12:10.799 --> 00:12:12.769 the three trials. So I can actually. eliminate 00:12:12.769 --> 00:12:15.590 maybe a learning effect because we know if somebody 00:12:15.590 --> 00:12:19.029 jumps now and then jumps again back to back, 00:12:19.190 --> 00:12:20.909 most of the time, the second jump is always higher 00:12:20.909 --> 00:12:22.889 because you have that learning effect, the experience, 00:12:22.990 --> 00:12:24.549 you learn better and you do things better. And 00:12:24.549 --> 00:12:26.889 then the third one might be more the same or 00:12:26.889 --> 00:12:28.870 maybe even higher because of the learning effect. 00:12:29.070 --> 00:12:30.750 So, so basically speaking, because I want to 00:12:30.750 --> 00:12:32.970 put all that stuff, I use a linear mix model. 00:12:33.269 --> 00:12:36.470 So in that way, I counted for differences between 00:12:36.470 --> 00:12:38.889 the jumps. I counted the difference between individuals 00:12:38.889 --> 00:12:42.809 and I feel that my sense cannot. actually was 00:12:42.809 --> 00:12:45.769 the most appropriate to capture, okay, that design 00:12:45.769 --> 00:12:48.909 in combination with the lots of sizes that we 00:12:48.909 --> 00:12:52.669 had to reach the conclusion that we feel that 00:12:52.669 --> 00:12:54.789 it's accurate. Could we go back to participants 00:12:54.789 --> 00:12:57.409 for a moment? How many did you have and what 00:12:57.409 --> 00:13:00.590 sports and so on? So we had 40 participants. 00:13:00.870 --> 00:13:03.789 It was like, I'd say, Division II participants. 00:13:04.070 --> 00:13:07.970 And we had students for cross -country, softball, 00:13:08.190 --> 00:13:11.600 baseball, basketball, volleyball. soccer. And 00:13:11.600 --> 00:13:13.419 those are like, you know, the sports that we 00:13:13.419 --> 00:13:16.320 have in our university. We didn't include, let's 00:13:16.320 --> 00:13:19.139 say sports like golf that we do have or rowing 00:13:19.139 --> 00:13:22.639 because again, their basic locomotion, again, 00:13:22.720 --> 00:13:25.059 they don't have any jumping. So we want to have 00:13:25.059 --> 00:13:28.759 as much, as much like applicability we could 00:13:28.759 --> 00:13:32.340 for selecting our participants. And also everybody 00:13:32.340 --> 00:13:34.620 to have pretty much the same experience with 00:13:34.620 --> 00:13:36.580 the jumping. So when we discussed about, you 00:13:36.580 --> 00:13:38.820 know, the trial order or the learning effect 00:13:38.820 --> 00:13:41.200 in that particular case. We knew that pretty 00:13:41.200 --> 00:13:43.259 much all the people, they have done in their 00:13:43.259 --> 00:13:46.120 lives countless jumps. So they knew how to do 00:13:46.120 --> 00:13:48.639 the basic counterman jump or the static jump 00:13:48.639 --> 00:13:51.419 that we did. And it wasn't something very unique 00:13:51.419 --> 00:13:53.539 for them because they have done that numerous 00:13:53.539 --> 00:13:56.019 times, either like in training sessions, in condition 00:13:56.019 --> 00:13:58.679 testing, because, you know, some sports like 00:13:58.679 --> 00:14:01.299 golf, probably they don't do any of these jumps. 00:14:01.460 --> 00:14:03.820 They may do for testing purposes, but it's not 00:14:03.820 --> 00:14:06.200 actually part of their own sporting activity 00:14:06.200 --> 00:14:09.440 as they do it. What have you found? Yes. have 00:14:09.440 --> 00:14:13.159 two types of jump. Okay. One is the kind of jump 00:14:13.159 --> 00:14:15.539 and then the static jump. So people will be. 00:14:16.000 --> 00:14:17.620 are in this world, they know the difference. 00:14:17.740 --> 00:14:20.059 We're like really, really easy to execute. One, 00:14:20.259 --> 00:14:23.259 you have your, uh, you start from a squat position 00:14:23.259 --> 00:14:25.480 and then you jump, uh, with the standardized, 00:14:25.860 --> 00:14:28.100 um, uh, techniques that you put your hands around 00:14:28.100 --> 00:14:30.379 your waist. So you don't use your, your hands 00:14:30.379 --> 00:14:33.059 to as like propel yourself, like higher jump. 00:14:33.240 --> 00:14:36.019 And then they kind of, kind of jump is the next 00:14:36.019 --> 00:14:38.440 part of the jump test that we do, uh, regular 00:14:38.440 --> 00:14:40.779 and exercise physiology and biomechanics as well 00:14:40.779 --> 00:14:43.179 that we use your body as a spring. So you are 00:14:43.179 --> 00:14:45.549 from the stand up position and then you. bend 00:14:45.549 --> 00:14:48.009 down, then you go up and you, by doing this motion, 00:14:48.110 --> 00:14:50.309 you utilize your elastic elements of your muscles. 00:14:50.490 --> 00:14:53.850 So like a spring, we expect the static jump to 00:14:53.850 --> 00:14:56.190 be lower in terms of height. And then you can 00:14:56.190 --> 00:14:58.990 jump to be higher in terms of height because 00:14:58.990 --> 00:15:01.450 you use that extra, let's say, power, strength, 00:15:01.649 --> 00:15:03.610 whatever you want to call it. What we found is 00:15:03.610 --> 00:15:06.889 that we saw a difference that was minimal for 00:15:06.889 --> 00:15:09.149 both types of jumps, but it was not significant. 00:15:09.529 --> 00:15:13.230 So we found that the males, they jumped higher 00:15:13.230 --> 00:15:15.129 than the females. And this is something that 00:15:15.129 --> 00:15:18.250 most of the times we agree because of the excess 00:15:18.250 --> 00:15:20.769 muscularity that they may have. They can produce 00:15:20.769 --> 00:15:25.090 more power. They can jump higher. But in this 00:15:25.090 --> 00:15:28.399 case, the... the caffeine didn't alter this gap. 00:15:28.559 --> 00:15:30.779 It was the same, right? And then when it comes 00:15:30.779 --> 00:15:33.659 to the performance based on the trials, right, 00:15:33.740 --> 00:15:37.639 we did see that from going from the first trial 00:15:37.639 --> 00:15:40.759 to the second trial, there is somehow kind of 00:15:40.759 --> 00:15:43.480 improvement, okay? Regardless of you taking the 00:15:43.480 --> 00:15:47.700 placebo or the caffeine condition, right? Showing 00:15:47.700 --> 00:15:50.519 that maybe there was like, you know, a warm -up, 00:15:50.519 --> 00:15:53.840 training effect that influenced that kind of 00:15:53.840 --> 00:15:57.259 improvement. Again, not significant one time. 00:15:57.500 --> 00:16:00.700 And that improvement wasn't because of the drug 00:16:00.700 --> 00:16:03.179 or the caffeine itself. It was because they learned 00:16:03.179 --> 00:16:07.419 that better. So when we see this, this is also, 00:16:07.480 --> 00:16:11.120 let's say, politically speaking, we end up saying 00:16:11.120 --> 00:16:14.980 that, you know what? Okay, if we use a dose that 00:16:14.980 --> 00:16:19.220 is NSA approved, okay, in the legal limits, okay, 00:16:19.279 --> 00:16:22.399 probably if you take the caffeine, okay, to increase 00:16:22.399 --> 00:16:25.549 your jump, that's not going to happen. But that's 00:16:25.549 --> 00:16:29.129 always the bad, right? That if you have individualized 00:16:29.129 --> 00:16:32.269 dosing, okay. If you consider maybe genetic things 00:16:32.269 --> 00:16:35.210 that we didn't control, okay. Even hormonal moderators 00:16:35.210 --> 00:16:38.090 that we didn't control. We had like a female 00:16:38.090 --> 00:16:40.669 participants. We didn't control for the menstrual 00:16:40.669 --> 00:16:42.769 cycle, but we have plenty of knowledge right 00:16:42.769 --> 00:16:46.210 now that shows that hormones don't play any difference 00:16:46.210 --> 00:16:48.669 to that from your perspective. But because we 00:16:48.669 --> 00:16:50.250 didn't control, we can actually support this 00:16:50.250 --> 00:16:51.990 one. But using the literature, we can actually 00:16:51.990 --> 00:16:54.399 say that, yes, even though. didn't control it 00:16:54.399 --> 00:16:57.500 for the hormones. We didn't have any problem 00:16:57.500 --> 00:17:00.179 with that one. So when it comes to this perspective, 00:17:00.519 --> 00:17:03.179 maybe different genetic makeup, hormone moderators, 00:17:03.259 --> 00:17:05.799 right? They may change somebody's performance 00:17:05.799 --> 00:17:09.019 when it comes to caffeine. And we discuss again 00:17:09.019 --> 00:17:11.400 performance and explosive performance, like a 00:17:11.400 --> 00:17:13.539 junk, something like this, sprints, because we 00:17:13.539 --> 00:17:16.680 have way better image, clearer image when it 00:17:16.680 --> 00:17:20.579 comes to aerobic performance that we know exactly 00:17:20.579 --> 00:17:23.559 that, yes, caffeine is ergogenic. and helps a 00:17:23.559 --> 00:17:26.440 lot in this case. Okay, let's bring it all together 00:17:26.440 --> 00:17:31.059 and try to give some tips and some take -home 00:17:31.059 --> 00:17:33.960 messages for coaches and athletes. So when it 00:17:33.960 --> 00:17:36.900 comes to staffing perspective, I think the studies, 00:17:36.960 --> 00:17:40.640 they need to have as many as people as they can, 00:17:40.700 --> 00:17:43.759 okay? To do before that a power analysis and 00:17:43.759 --> 00:17:46.279 then to account for attrition and then to go 00:17:46.279 --> 00:17:49.599 even more and don't actually cut the study because 00:17:49.599 --> 00:17:52.819 they have maybe a time limitation. I need to 00:17:52.819 --> 00:17:55.480 finish the study by that timeline because of 00:17:55.480 --> 00:17:58.380 this and that. Okay. They have to focus on the 00:17:58.380 --> 00:18:00.339 actual project. They have to have the quality 00:18:00.339 --> 00:18:02.819 project. And this is happens. Most of the time 00:18:02.819 --> 00:18:04.660 we don't have like an adequate summary size. 00:18:04.779 --> 00:18:08.039 Then whenever it comes to coffin, because I have 00:18:08.039 --> 00:18:10.160 seen these when I was doing my little view about 00:18:10.160 --> 00:18:13.319 the coffin is that many. Again, for conditions 00:18:13.319 --> 00:18:15.559 that they cannot control or conditions somehow 00:18:15.559 --> 00:18:17.559 forced to do it, they didn't actually measure 00:18:17.559 --> 00:18:19.859 the caffeine at the peak of the concentration 00:18:19.859 --> 00:18:23.200 at 60 minutes. And they missed a window that 00:18:23.200 --> 00:18:26.779 we expect to have the highest effects, okay, 00:18:26.839 --> 00:18:29.519 exerted on the people. And then the other thing 00:18:29.519 --> 00:18:32.220 about the science, again, tried to use, you know, 00:18:32.279 --> 00:18:35.599 maybe the best scan model we have in these particular 00:18:35.599 --> 00:18:39.339 cases as the linear mix model to account for 00:18:39.339 --> 00:18:41.240 this difference between individuals. So that... 00:18:41.259 --> 00:18:44.119 comes with the researchers, right? When it comes 00:18:44.119 --> 00:18:48.279 to athletes and coaches, okay, even though my 00:18:48.279 --> 00:18:51.799 study didn't show any difference, because I do 00:18:51.799 --> 00:18:54.220 recognize that nobody can create a study that's 00:18:54.220 --> 00:18:56.880 like the best study with no mistakes. And since 00:18:56.880 --> 00:19:00.559 having the evidence from the aerobic literature 00:19:00.559 --> 00:19:03.400 that supports the use of caffeine, I would say 00:19:03.400 --> 00:19:07.119 since the WADA. International Olympic Committee. 00:19:07.339 --> 00:19:10.460 They have removed this as a banned substance. 00:19:10.740 --> 00:19:14.359 As long as you're an SA athlete and you are taking 00:19:14.359 --> 00:19:16.440 the five milligrams body weight of caffeine, 00:19:16.579 --> 00:19:19.359 take it just in case it actually helps you. Okay. 00:19:19.460 --> 00:19:22.079 Because when it comes to performance world, you 00:19:22.079 --> 00:19:25.480 have to be able to provide your scene athletes, 00:19:25.660 --> 00:19:29.170 athletes with the tools to increase their performance. 00:19:29.410 --> 00:19:31.569 And as I said, even though my side didn't show 00:19:31.569 --> 00:19:33.549 this, okay. Compared to the previous studies, 00:19:33.789 --> 00:19:36.210 even though we replicated that, they show that 00:19:36.210 --> 00:19:39.250 these guys are thinking they had 20, 22 and they 00:19:39.250 --> 00:19:41.789 found differences. And they said that, Hey, take 00:19:41.789 --> 00:19:43.309 caffeine because caffeine is going to increase 00:19:43.309 --> 00:19:46.410 your jump height. We've had 40, we defined N. 00:19:46.529 --> 00:19:48.529 But they had division one athletes, they had 00:19:48.529 --> 00:19:50.789 division two athletes. So you see there's not 00:19:50.789 --> 00:19:54.069 exactly the same, but I have the feeling, as 00:19:54.069 --> 00:19:56.970 I said earlier, that taking like from the aerobic 00:19:56.970 --> 00:20:00.789 perspective that helps. Even though the anaerobic 00:20:00.789 --> 00:20:03.769 has conflict results and minus the conflict result 00:20:03.769 --> 00:20:06.529 based on the literature, I would say as long 00:20:06.529 --> 00:20:09.710 as people and cause they can tolerate the, you 00:20:09.710 --> 00:20:11.869 know, whatever disturbance they may have by taking 00:20:11.869 --> 00:20:15.569 caffeine, stay on the safe limits, okay, and 00:20:15.569 --> 00:20:17.750 use it because at the end of the day, they might 00:20:17.750 --> 00:20:20.640 be beneficial. Right. And because I showed them 00:20:20.640 --> 00:20:23.859 my case, it was beneficial. I don't want to steal 00:20:23.859 --> 00:20:27.019 away somebody that may gain something that at 00:20:27.019 --> 00:20:30.359 my knowledge, that like a dose is highly tolerable. 00:20:30.440 --> 00:20:33.289 Okay. There's no any side effects. It's not going 00:20:33.289 --> 00:20:36.589 to harm at any point. Let's say so if somebody 00:20:36.589 --> 00:20:38.970 wants to see something, they have to consume 00:20:38.970 --> 00:20:41.569 this at 60 minutes before they have to time the 00:20:41.569 --> 00:20:44.890 caffin, right? So if there is any beneficial 00:20:44.890 --> 00:20:47.890 effect, then that late timing to be right on 00:20:47.890 --> 00:20:51.619 the spot. and get it. I wouldn't advise to go 00:20:51.619 --> 00:20:55.720 to, you know, a 12, 14 or 15 milligrams per body 00:20:55.720 --> 00:20:58.220 weight, because we do know that the highest you 00:20:58.220 --> 00:21:01.940 go, more than 9, 12, the side effects are like, 00:21:01.960 --> 00:21:04.640 you know, great. And some, again, they have the 00:21:04.640 --> 00:21:07.880 different tolerance on how they feel about the 00:21:07.880 --> 00:21:10.599 side effects. But if taking account my results 00:21:10.599 --> 00:21:13.019 that said, hey, it doesn't work that much and 00:21:13.019 --> 00:21:16.240 take some, maybe put you in a risk because, you 00:21:16.240 --> 00:21:18.319 know, you have palpitations, you have excessive 00:21:18.319 --> 00:21:20.000 heart. I've trained all that stuff. I wouldn't 00:21:20.000 --> 00:21:21.920 advise anybody to do it in this particular case. 00:21:22.079 --> 00:21:25.039 So summarizing, somebody that actually wants 00:21:25.039 --> 00:21:27.700 to improve their performance, they want to be 00:21:27.700 --> 00:21:31.099 in the safe NCAA docents, I would say you can 00:21:31.099 --> 00:21:33.900 take it and maybe it'll work for you. Two short 00:21:33.900 --> 00:21:36.779 questions to finish. The first one is, what is 00:21:36.779 --> 00:21:40.400 your favorite exercise? Well, one of the... In 00:21:40.400 --> 00:21:43.859 this case, I'm always the worst person to reply 00:21:43.859 --> 00:21:46.039 on that one because I like everything. I don't 00:21:46.039 --> 00:21:48.779 have any particular exercise. My wife sometimes 00:21:48.779 --> 00:21:51.759 asks me, what's your favorite food? I'm a foodie. 00:21:51.759 --> 00:21:55.059 I eat everything. I would exercise. I was a student 00:21:55.059 --> 00:21:58.960 athlete. I played many sports, mostly basketball, 00:21:59.140 --> 00:22:00.819 but I was training the javelin. I was really 00:22:00.819 --> 00:22:03.180 good in volleyball. I played a little bit of 00:22:03.180 --> 00:22:06.200 soccer. But when it comes to exercise, I enjoy 00:22:06.200 --> 00:22:09.440 everything that makes me feel happy and energized. 00:22:09.579 --> 00:22:12.859 I mean, right now that, you know, I'm in my 50s, 00:22:12.859 --> 00:22:16.480 not every exercise is enjoyable for me right 00:22:16.480 --> 00:22:19.940 now and easy for me to do. I remember I went 00:22:19.940 --> 00:22:23.819 a year ago to play basketball with our students 00:22:23.819 --> 00:22:27.480 for like a good cause. And I was sore for a week 00:22:27.480 --> 00:22:29.730 after that. When it comes to exercise, everything 00:22:29.730 --> 00:22:33.069 makes me happy. Everything is enjoyable with 00:22:33.069 --> 00:22:37.730 people, with other colleagues. Lifting is something 00:22:37.730 --> 00:22:40.970 that I like to do right now. After you reach 00:22:40.970 --> 00:22:44.609 a certain age, you have to adjust your exercises. 00:22:45.089 --> 00:22:46.670 And one of the best things that I found that 00:22:46.670 --> 00:22:48.210 worked really nice for me, especially for my 00:22:48.210 --> 00:22:51.109 joints, is the swimming. So if I go what's maybe 00:22:51.109 --> 00:22:54.670 not my favorite, but most beneficial for my health, 00:22:54.789 --> 00:22:58.589 I would say swimming, one, because it keeps my 00:22:58.589 --> 00:23:01.650 cardio up. It creates strength training, resistance, 00:23:01.950 --> 00:23:04.670 that's helping my joints. And then, you know, 00:23:04.710 --> 00:23:07.269 lifting resistance with... different exercises. 00:23:07.690 --> 00:23:10.490 Awesome. And the last question is if people want 00:23:10.490 --> 00:23:13.190 to follow your work or ask a question, where 00:23:13.190 --> 00:23:16.569 should they go online? So online, they can find 00:23:16.569 --> 00:23:19.170 us on Instagram. I have Zpavadakis, you know, 00:23:19.210 --> 00:23:22.349 account on Instagram and it's mostly the work 00:23:22.349 --> 00:23:24.950 that we do in my lab. Of course, they can go 00:23:24.950 --> 00:23:28.250 to LinkedIn and they can find like Zacharias 00:23:28.250 --> 00:23:31.170 Pavadakis as well. And if they want to, you know, 00:23:31.190 --> 00:23:35.849 get short snapshots, whatever we do, again, my 00:23:35.950 --> 00:23:38.430 other professional accounts on my ex, you know, 00:23:38.470 --> 00:23:41.829 the ex -tutor, Zach Papadakis as well. The other 00:23:41.829 --> 00:23:44.190 thing, if you want to see, you know, my research, 00:23:44.509 --> 00:23:47.609 you can go to Google Scholar. You can go to the 00:23:47.609 --> 00:23:51.450 Orchid ID. Most of the times, if you do a search 00:23:51.450 --> 00:23:55.569 and you put Zach Papadakis exercise, Berry University, 00:23:55.769 --> 00:23:59.369 you're going to get my institutional website. 00:23:59.730 --> 00:24:03.569 And then on the bottom, I have my full CV that 00:24:03.569 --> 00:24:06.180 they can download and see. you know, all my links, 00:24:06.299 --> 00:24:08.559 all the studies I have done, the experience I 00:24:08.559 --> 00:24:12.220 have in different areas. And anybody that has, 00:24:12.319 --> 00:24:15.420 you know, any inquiry about, you know, a previous 00:24:15.420 --> 00:24:18.940 study and something they want to explore, ask 00:24:18.940 --> 00:24:21.299 a question, just drop something on, you know, 00:24:21.319 --> 00:24:24.000 Instagram or something, send me an email. Thank 00:24:24.000 --> 00:24:26.079 you so much for today. It was a pleasure. Yeah, 00:24:26.079 --> 00:24:26.619 that was great.