Time and again, athletes repeatedly ask questions about sugar, protein, supplements, caffeine, carbs, recovery, and body fat. These answers will help you resolve confusing nutrition issues.
I eat very healthy - all natural, whole grain everything. Should I be taking extra supplements or vitamins or extra care for training for a triathlon, even the sprint distance?
This article on protein supplements answers your questions as to the relevance of protein shakes, refueling after workouts and designer protein versus natural sources.
The consensus is that caffeine does enhance performance and decreases perceived exertion in endurance exercise. There are no significant performance benefits in short, high-intensity exercise.
Far too many people are looking for quick body composition fixes, easy exercise programs and anything to keep their eating habits (and waistlines) under control.