Review article
The effects of caffeine on muscle strength, power, and endurance – a narrative review of recent literature
Pavle Mikulić
; Kineziološki fakultet, Sveučilište u Zagrebu
Abstract
Caffeine is a widely consumed substance among general population and is, due to its ergogenic effects on physical performance, also highly popular among competitive and recreational athletes. The consumption of caffeine in sports has been on an increase particularly after 2004 when World Antidoping Agency (WADA) removed it from its list of “controlled” substances. Simultaneously with this increase in caffeine consumption among athletes, there has been a growing interest among researchers to elucidate the effects of caffeine on various aspects of physical performance. This narrative review aims to provide an overview of the recent research exploring caffeine’s effects on resistance exercise performance (muscle strength, power, and endurance). Regarding the effects of caffeine on muscle strength, there is convincing evidence that caffeine may enhance 1RM as well as isokinetic and isometric strength. The increases in strength following caffeine consumption generally range from 2% to 5%. Also, caffeine can enhance power output as well as movement velocity in resistance exercise and can enhance muscle endurance. The increases in power output typically observed following caffeine consumption are greater compared to the increases in muscle strength and muscle endurance. Furthermore, research shows that caffeine doses in the 2-6 mg/kg range, independent of the caffeine source (e.g., capsules, chewing gums, caffeinated gels, coffee) can be ergogenic for muscle strength, power, and endurance. The ergogenic effects of caffeine on resistance exercise performance outcomes are also evident with higher doses (i.e., 7-11 mg/kg); however, such doses are typically associated with a higher incidence of side effects. Habitual caffeine intake seems not to have an effect on acute ergogenic effects of caffeine, although it should be stated that there is research that shows otherwise. Therefore, it may be that competitive and recreational athletes who consume caffeine in larger doses throughout their typical day, need a higher caffeine dose to achieve the same acute ergogenic effect on performance. However, this hypothesis requires further research. Finally, it should be stated that the physiological response to caffeine is highly individualized and although caffeine will enhance performance in most, this will not be the case in all recreational and competitive athletes.
Keywords
ergogenic aids, sports supplements, resistance exercise
Hrčak ID:
290959
URI
Publication date:
30.9.2022.
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