Performance
ACaffeine and exercise performance: an umbrella review of 21 meta-analyses
Grgic J, Grgic I, Pickering C, Schoenfeld BJ, Bishop DJ, Pedisic Z · 2020 · British Journal of Sports Medicine 54(11):681-688
REZA evidence rating A: High confidence — What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Methodology
Umbrella review of meta-analyses
Findings
Caffeine at a moderate dose (typically 3-6 mg/kg) generally produces a small improvement in strength, endurance and jump/sprint-type performance, especially in efforts lasting from a few seconds to tens of minutes.
Limitations
Individual response varies substantially; effects are average-based and not universal, and caffeine has side effects such as sleep disruption with late intake.
Practical conclusion for REZA
Caffeine can give a small performance edge before a strength or endurance session, but is not a substitute for training or sleep.
Original source
DOI: 10.1136/bjsports-2018-100278 · PMID: 30926628
View on PubMed →