Exercise and caffeine in this article
About the evidence
Many studies have shown that caffeine has the potential to improve performance in athletes by increasing endurance, strength, and power in high-intensity team sports activities when taken at approximately 2-6 mg/kg body weight prior to exercise.
If you weigh 154 pounds (70 kg), this dose is equivalent to 210-420 mg of caffeine. However, higher doses are unlikely to further improve performance and increase the risk of side effects.A review of the literature found that caffeine intake affects sport-specific performance (running, cycling, swimming, rowing, etc.) as measured by time trials.
Thirty of the 33 trials showed an improvement in performance, but the improvement was not statistically significant in half of them.In these studies, the improvement in performance ranged from a 0.7% decrease to a 17.3% increase, suggesting that caffeine is very helpful for some participants, but slightly impairs performance in others.
Factors such as timing of intake, mode or form of caffeine intake, and habituation to caffeine could also have accounted for the different effects on performance.
Human Resources Resource Center external link disclaimer. Caffeine external link disclaimer.
Mora-Rodriguez R, Parares JG Performance outcomes and undesirable side effects associated with energy drinks. Nutr Rev 2014; 72: 108-20.[ PubMed abstract ].
Institute of Medicine. Caffeine for mental task performance sustenance: a formulation for military operations External Link Disclaimer. Washington, DC: National Academy Press. 2001.
POINT
Some believe that people who are not accustomed to caffeine may benefit more.
It is more useful in aerobic sports (endurance sports).
It is better to take it as needed than to use it regularly.
Summary
Caffeine is an unexpected boost.
Because of its effects, there is a prescribed amount that is subject to doping in the Olympics.However, the Anti-Doping Agency has different rules and regulations, so you need to know the rules and regulations of the competition you are participating in.There is no point in taking too much, so the doses in the above studies are helpful to some extent.
Please note that the study did not recommend taking more than 500mg.
