Performance
A · High confidenceWhat caffeine does for your exercise performance
Subject: Caffeine and exercise performance: an umbrella review of 21 meta-analyses
What this means
Caffeine improved performance in aerobic endurance, muscle strength, muscle endurance, power, jumping and speed. The effect was generally larger for aerobic exercise than for short, intense exercise.
Grgic J, Grgic I, Pickering C, Schoenfeld BJ, Bishop DJ, Pedisic Z · 2020 · British Journal of Sports Medicine 54(11):681-688
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
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.
Who this applies to
Mostly studied in young men. Less is known about women and older adults.
What to keep in mind
The quality of evidence was mostly moderate and sometimes low. Not every analysis showed a clear direction of the effect.
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.
View method and source
Methodology
Umbrella review of meta-analyses
Limitations
Individual response varies substantially; effects are average-based and not universal, and caffeine has side effects such as sleep disruption with late intake.
Original source
DOI: 10.1136/bjsports-2018-100278 · PMID: 30926628
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.