From J of Strength & Conditioning Research (NSCA)

Effect of Compression Stockings on Running Performance in Men Runners
Kemmler, et al Jan 2009

Subjects were recruited from local running clubs randomly (n21) who had at least 4 years of running history (16 years mean) and ran between 25 and 70k a week (avg week 40.1k mean). The range in age was 25-60 years (39.3 mean).

The compression stocking was made of 85% polyamid and 15% lycra. The pressure was comparable to a class 2 compression in the medical field.

The study showed that the stockings improved running performance in time, work, (kJ), and max speed. Vo2 max was not significantly improved.

Thus the use of compression stockings improves running exercise at max and sub max efforts.

Effect of Caffeine on Sport-Specific Endurance Performance: A Systemic Review
Ganio, Et al Jan 2009

The group researched articles and book chapters published from 1985 thru 2007 (n65) identified useing proQuest, SportDiscus and MEDLINE.

Caffeine (CAF) is used for its ergogenic effect. The purpose was to critically examine the effects of CAF.

Some findings from the research indicated that the effect of CAF was similar regardless of the delivery system. The bioavailability of CAF via the gastrointestinal system is relatively quick (detected in blood within 30 minutes), but the other compounds may or may not slow down appearance in the blood. Exercise is improved when the CAF is ingested 1 hour prior to exercise. Exercise is shows slightly greater performance when CAF is ingested both prior and during exercise. Lastly performance will show the greatest effect when CAF is ingested after a 7 day abstinence from it (CAF).

For the complete studies go to the NSCA website http://www.nsca-lift.org/

Before beginning any exercise program or using any supplements ask your doctor if it is right for you.