Can caffeine improve athletic performance?

Introduction

Caffeine is widely used by athletes as a performance-enhancing supplement. Its potential benefits on physical performance have been extensively studied across various sports disciplines, including endurance, power-based sports, and combat sports. This synthesis aims to provide a cohesive overview of the effects of caffeine on athletic performance based on multiple research studies.

Key Insights

General Ergogenic Benefits:
- Caffeine supplementation has been shown to improve physical performance, including strength, power, and endurance, in various sports .
- The optimal dosage for performance enhancement is generally between 3-6 mg/kg of body mass .
Endurance Performance:
- Caffeine can enhance endurance performance by allowing athletes to train at higher intensities and for longer durations .
- It does not directly improve maximal oxygen capacity but can increase speed and power output in endurance events.
Anaerobic Performance:
- Mixed results have been observed for caffeine's effect on anaerobic performance. Some studies report significant improvements in power and strength, while others find no effect .
- Men may experience greater ergogenic benefits from caffeine in anaerobic activities compared to women.
Combat Sports:
- Caffeine has been found to improve performance in combat sports by increasing strength, power, and muscular endurance without increasing perceived exertion .
Cognitive and Physiological Effects:
- Caffeine can improve cognitive aspects of performance, such as concentration, especially when athletes are sleep-deprived.
- It does not lead to dehydration or ion imbalance when consumed in moderate amounts .
Forms of Caffeine Administration:
- Various forms of caffeine administration, including capsules, caffeinated drinks, and chewing gum, are effective in enhancing performance.
- Caffeinated sports drinks are particularly beneficial during long-duration exercises for both rehydration and caffeine supplementation.

Conclusion

Caffeine is an effective ergogenic aid that can enhance athletic performance across various sports disciplines. It improves endurance, strength, power, and cognitive function, with an optimal dosage of 3-6 mg/kg of body mass. While its effects on anaerobic performance can vary, it generally provides significant benefits in both aerobic and anaerobic activities. Caffeine's ergogenic effects are consistent across different forms of administration, making it a versatile supplement for athletes.

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Can caffeine improve athletic performance?

Summary

Consensus Meter

Introduction

Key Insights

Conclusion

Sources and full results

Acute caffeine supplementation in combat sports: a systematic review

Caffeine supplementation can improve strength, power, and upper arm muscular endurance in combat sports without increasing perceived exertion.

Caffeinated Drinks and Physical Performance in Sport: A Systematic Review

Caffeinated drinks, both sports drinks and energy drinks, effectively enhance physical performance in various sports categories when providing at least 3 mg of caffeine per kg of body mass.

Effect of Caffeine Supplementation on Sports Performance Based on Differences Between Sexes: A Systematic Review

Caffeine supplementation has a higher ergogenic effect on anaerobic performance in men than women athletes, resulting in more power, total weight lifted, and faster sprint performance.

Does Caffeine Enhance Athletic Performance

Caffeine consumption may enhance athletic endurance, but high doses (3-6 mg/kg) before exercise do not provide additional improvement and may cause side effects.

Caffeine improves muscular performance in elite Brazilian Jiu-jitsu athletes

Caffeine intake of 3 mg kg1 before exercise significantly improves muscular force, power, and endurance strength in elite Brazilian Jiu-jitsu athletes.

Caffeine Supplementation Improves Anaerobic Performance and Neuromuscular Efficiency and Fatigue in Olympic-Level Boxers

Caffeine supplementation improves anaerobic performance and neuromuscular efficiency in Olympic-level boxers without affecting fatigue levels or EMG activity.

Effect of Caffeine as an Ergogenic Aid During Anaerobic Exercise Performance in Caffeine Naïve Collegiate Football Players

Caffeine did not improve anaerobic exercise performance in caffeine-nave male college football athletes during the NFL Combine.

Caffeine use in sports: considerations for the athlete.

Caffeine can enhance athletic performance without negative consequences, can be taken gradually, and can improve cognitive aspects like concentration when an athlete has not slept well.

Caffeine and Exercise

Caffeine can enhance endurance and power output in athletes, with no evidence of dehydration or ion imbalance, and may work synergistically with other drugs like ephedrine and anti-inflammatory agents.

Effect of caffeine supplementation on exercise performance, power, markers of muscle damage, and perceived exertion in trained CrossFit men: a randomized, double-blind, placebo-controlled crossover trial.

Acute caffeine supplementation did not alter performance, markers of muscle damage, power, and perceived exertion in trained CrossFit men.

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