Tallis J, Duncan MJ, Wright SL, Eyre ELJ, Bryant E, Langdon D, RobS J Assessment of the ergogenic effect of caffeine supplementation on mood, anticipation timing, and muscular strength in older adults.

Physiol Rep Astorino TA, Rohmann RL, Firth K Effect of caffeine ingestion on one-repetition maximum muscular strength. Eur J Appl Physiol — Beck TW, Housh TJ, Malek MH, Mielke M, Hendrix R The acute effects of a caffeine-containing supplement on bench press strength and time to running exhaustion.

Woolf K, Bidwell WK, Carlson AG Effect of caffeine as an ergogenic aid in anaerobic exercise. Int J Sport Nutr Exerc Metab Grgic J, Del Coso J Ergogenic effects of acute caffeine intake on muscular endurance and muscular strength in women: a meta-analysis.

Int J Environ Res Public Health. Article PubMed PubMed Central Google Scholar. Warren GL, Park ND, Maresca RD, McKibans KI, Millard-Stafford ML Effect of caffeine ingestion on muscular strength and endurance: a meta-analysis. Med Sci Sports Exerc — Duncan MJ, Stanley M, Parkhouse N, Cook K, Smith M Acute caffeine ingestion enhances strength performance and reduces perceived exertion and muscle pain perception during resistance exercise.

Coll Stud J — Google Scholar. Graham TE Caffeine and exercise: metabolism, endurance and performance. Robertson RJ, Goss FL, Rutkowski J, Lenz B, Dixon C, Timmer J, Frazee K, Dube J, Andreacci J Concurrent validation of the OMNI perceived exertion scale for resistance exercise. Int J Neurosci — Jackson AS, Pollock ML Generalized equations for predicting body density of men.

Br J Nutr — Jackson A, Pollock M Generalized equations for predicting body density for woman. Med Sci Sports Exerc 12 03 — Siri WE Body composition from fluid spaces and density: analysis of methods.

Nutrition — Levinger I, Goodman C, Hare DL, Jerums G, Toia D, Selig S The reliability of the 1RM strength test for untrained middle-aged individuals.

J Sci Med Sport — Il SD, Kim E, Fahs CA et al Reliability of the one-repetition maximum test based on muscle group and gender. J Sports Sci Med Graham TE, Spriet LL Metabolic, catecholamine, and exercise performance responses to various doses of caffeine.

J Appl Physiol — Pallarés JG, Fernández-Elías VE, Ortega JF, Muñoz G, Muñoz-Guerra J, Mora-Rodríguez R Neuromuscular responses to incremental caffeine doses: performance and side effects.

Guest NS, VanDusseldorp TA, Nelson MT et al International society of sports nutrition position stand: caffeine and exercise performance.

Martins G, JPLF G, LHB F, TP de Junior S, AH L Caffeine and exercise performance: possible directions for definitive findings. Front Sports Act Living. Cohen J Statistical power analysis for the behavioral sciences. Statistical power analysis for the behavioral sciences.

Routledge, Oxfordshire. Chapter Google Scholar. Grgic J, Pickering C, Bishop DJ, Del CJ, Schoenfeld BJ, Tinsley GM, Pedisic Z ADOR2A C allele carriers exhibit ergogenic responses to caffeine supplementation.

Gu L, Gonzalez FJ, Kalow W, Tang BK Biotransformation of caffeine, paraxanthine, theobromine and theophylline by cDNA-expressed human CYP1A2 and CYP2E1. Pharmacogenetics — Br J Clin Pharmacol Article CAS PubMed PubMed Central Google Scholar. Wiles JD, Bird SR, Hopkins J, Riley M Effect of caffeinated coffee on running speed, respiratory factors, blood lactate and perceived exertion during m treadmill running.

Br J Sports Med Bruce CR, Anderson ME, Fraser SF et al Enhancement of m rowing performance after caffeine ingestion.

Med Sci Sports Exerc Wiles JD, Coleman D, Tegerdine M, Swaine IL The effects of caffeine ingestion on performance time, speed and power during a laboratory-based 1 km cycling time-trial. J Sports Sci — Beedie CJ, Foad AJ The placebo effect in sports performance: a brief review.

Duncan MJ, Lyons M, Hankey J Placebo effects of caffeine on short-term resistance exercise to failure. Int J Sports Physiol Perform — Pollo A, Carlino E, Benedetti F The top-down influence of ergogenic placebos on muscle work and fatigue.

Eur J Neurosci — Download references. Graduate Program of Physical Education, Federal University of Mato Grosso, Cuiabá, Mato Grosso, Brazil. Conclusions: Overall, caffeine ingestion improves MVC strength and muscular endurance.

The effect on strength appears exclusively in the knee extensors, and the effect on muscular endurance appears only detectable with open end point tests. Abstract Purpose: Our objective was to perform a systematic review and meta-analysis of the research literature assessing the effect of caffeine ingestion on maximal voluntary contraction MVC strength and muscular endurance.

For optimal performance, take it about 60 minutes before a race or event. That said, the optimal timing may depend on the form of supplementation. For example, caffeinated chewing gums may be taken closer to the start of a race or event. Consuming — mg of caffeine 60 minutes before a race or event can help maximize performance benefits.

At a sensible dose, caffeine can provide many benefits with few side effects. However, it may be unsuitable for some people.

Here are some common side effects of too much caffeine :. High doses of mg — the amount in about 6 cups of coffee — have been shown to increase tremors and restlessness, especially for people who are not used to caffeine.

People who are prone to anxiety may also want to avoid high doses Those with heart disease, high blood pressure, gastroesophageal reflux disease GERD , and several other conditions, as well as people who are pregnant, should use caution when consuming caffeine and consult their doctor to determine whether caffeine is safe for them.

Timing may also matter, as late-night or evening caffeine can disrupt sleep. Try to avoid caffeine intake after 4 or 5 p. Finally, you could become ill, or even die, if you overdose on extremely high amounts of caffeine.

Do not confuse milligrams with grams when using caffeine supplements. Caffeine is a fairly safe supplement at the recommended doses. It may cause minor side effects in some people and should be used with caution in individuals with heart disease, high blood pressure, GERD, and several other conditions.

Caffeine is one of the most effective exercise supplements available. Studies have shown that caffeine can benefit endurance performance, high intensity exercise, and power sports. However, it seems to benefit trained athletes the most.

Both caffeine anhydrous supplements and regular coffee provide performance benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Find out about the health risks of caffeine anhydrous, the powdered caffeine in supplements and energy drinks, and those of caffeine in general.

Caffeine can have impressive health benefits, but high doses can also lead to unpleasant side effects.

Here are 9 side effects of too much caffeine. Caffeine can kick start your senses within 15 minutes. See exactly what caffeine does to your body with this interactive graphic. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones….

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Green JM , Wickwire PJ , McLester JR , Gendle S , Hudson G , Pritchett RC , Laurent CM. Int J Sports Physiol Perform, 3 Hall R, de Antueno C, Webber A ; Canadian Research Ethics Board. Can J Anaesth, 5 Siquier-Coll J , Delgado-García G , Soto-Méndez F , Liñán-González A , García R , González-Fernández FT.

Nutrients , 16 1 , 21 Dec Cited by: 0 articles PMID: PMCID: PMC Articles in the Open Access Subset are available under a Creative Commons license. This means they are free to read, and that reuse is permitted under certain circumstances.

There are six different Creative Commons licenses available , see the copyright license for this article to understand what type of reuse is permitted. Free full text in Europe PMC. Ziyaiyan A , Shabkhiz F , Hofmeister M. J Int Soc Sports Nutr , 20 1 , 01 Dec Cited by: 1 article PMID: PMCID: PMC Yildirim UC , Akcay N , Alexe DI , Esen O , Gulu M , Cîrtiţă-Buzoianu C , Cinarli FS , Cojocaru M , Sari C , Alexe CI , Karayigit R.

Front Nutr , , 18 Oct Haugen ME , Vårvik FT , Grgic J , Studsrud H , Austheim E , Zimmermann EM , Falch HN , Larsen S , van den Tillaar R , Bjørnsen T. Eur J Nutr , 62 7 , 14 Jul Cirone D , Berbrier DE , Gibbs JC , Usselman CW.

Arch Gynecol Obstet , 1 , 15 Mar Cited by: 0 articles PMID: To arrive at the top five similar articles we use a word-weighted algorithm to compare words from the Title and Abstract of each citation.

Black CD , Waddell DE , Gonglach AR. Med Sci Sports Exerc , 47 6 , 01 Jun Cited by: 38 articles PMID: Timmins TD , Saunders DH. J Strength Cond Res , 28 11 , 01 Nov Cited by: 22 articles PMID: Beck TW , Housh TJ , Schmidt RJ , Johnson GO , Housh DJ , Coburn JW , Malek MH.

J Strength Cond Res , 20 3 , 01 Aug Cited by: 71 articles PMID: Souza DB , Del Coso J , Casonatto J , Polito MD. Eur J Nutr , 56 1 , 18 Oct Cited by: 62 articles PMID: Grgic J , Pickering C.

J Sci Med Sport , 22 3 , 30 Aug Cited by: 28 articles PMID: Contact us. Europe PMC requires Javascript to function effectively. Recent Activity. Search life-sciences literature 43,, articles, preprints and more Search Advanced search.

This website requires cookies, and the limited processing of your personal data in order to function. By using the site you are agreeing to this as outlined in our privacy notice and cookie policy. Warren GL 1 ,. Park ND ,. Maresca RD ,. McKibans KI ,. Millard-Stafford ML. Affiliations 1.

Division of Physical Therapy, Georgia State University, Atlanta, GA , USA. Authors Warren GL 1. Share this article Share with email Share with twitter Share with linkedin Share with facebook. Abstract Purpose Our objective was to perform a systematic review and meta-analysis of the research literature assessing the effect of caffeine ingestion on maximal voluntary contraction MVC strength and muscular endurance.

Effect sizes ES were calculated as the standardized mean difference and meta-analyses were completed using a random-effects model. However, caffeine appears to improve MVC strength primarily in the knee extensors i.

In an attempt to offer a physiological mechanism behind caffeine's ability to improve MVC strength, a meta-analysis was run on ES from nine studies that measured percent muscle activation during MVC in trials comparing caffeine versus placebo; the overall ES 0. However, it appears caffeine improves muscular endurance only when it is assessed using open i.

Conclusions Overall, caffeine ingestion improves MVC strength and muscular endurance. The effect on strength appears exclusively in the knee extensors, and the effect on muscular endurance appears only detectable with open end point tests.

aspx Subscription required at www. References Articles referenced by this article 51 Effect of caffeine ingestion on one-repetition maximum muscular strength. Astorino TA , Rohmann RL , Firth K Eur J Appl Physiol, 2 MED: Caffeine ingestion and isokinetic strength.

Bond V , Gresham K , McRae J , Tearney RJ Br J Sports Med, 3 MED: The effects of moderate doses of caffeine on fatigue parameters of the forearm flexor muscles.

Bugyi GJ Am Correct Ther J, 2 MED: Caffeine and sports performance. Burke LM Appl Physiol Nutr Metab, 6 MED: Effects of caffeine ingestion on exercise testing: a meta-analysis.

Doherty M , Smith PM Int J Sport Nutr Exerc Metab, 6 MED: Effect of caffeine on sport-specific endurance performance: a systematic review. Ganio MS , Klau JF , Casa DJ , Armstrong LE , Maresh CM J Strength Cond Res, 1 MED: Caffeine and exercise: metabolism, endurance and performance.

Graham TE Sports Med, 11 MED: Does caffeine alter muscle carbohydrate and fat metabolism during exercise? Graham TE , Battram DS , Dela F , El-Sohemy A , Thong FS Appl Physiol Nutr Metab, 6 MED: Effects of caffeine on repetitions to failure and ratings of perceived exertion during resistance training.

Distribution of caffeine levels in urine in different sports in relation to doping control before and after the removal of caffeine from the WADA doping list. Int J Sports Med. Maughan RJ , Burke LM , Dvorak J , et al.

IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. Grgic J , Grgic I , Pickering C , Schoenfeld BJ , Bishop DJ , Pedisic Z.

Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses [published online ahead of print March 29, ]. Pickering C , Grgic J. Caffeine and exercise: what next?

Spriet LL. Exercise and sport performance with low doses of caffeine. Grgic J , Mikulic P , Schoenfeld BJ , Bishop DJ , Pedisic Z. The influence of caffeine supplementation on resistance exercise: a review. Grgic J , Trexler ET , Lazinica B , Pedisic Z. Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis.

J Int Soc Sports Nutr. Arazi H , Hoseinihaji M , Eghbali E. The effects of different doses of caffeine on performance, rating of perceived exertion and pain perception in teenagers female karate athletes. Braz J Pharm Sci. Polito MD , Souza DB , Casonatto J , Farinatti P. Acute effect of caffeine consumption on isotonic muscular strength and endurance: a systematic review and meta-analysis.

Sci Sports. Grgic J , Mikulic P. Caffeine ingestion acutely enhances muscular strength and power but not muscular endurance in resistance-trained men. Eur J Sport Sci. Bühler E , Lachenmeier DW , Schlegel K , Winkler G.

Development of a tool to assess the caffeine intake among teenagers and young adults. Ernahrungs Umschau. Borg G. Perceived exertion as an indicator of somatic stress.

Scand J Rehabil Med. PubMed ID: Sex differences in naturally occurring leg muscle pain and exertion during maximal cycle ergometry. Int J Neurosci. Saunders B , de Oliveira LF , da Silva RP , et al.

Placebo in sports nutrition: a proof-of-principle study involving caffeine supplementation. Scand J Med Sci Sports. Bjørnsen T , Wernbom M , Kirketeig A , et al. Type 1 muscle fiber hypertrophy after blood flow-restricted training in powerlifters.

Med Sci Sports Exerc. Mattocks KT , Buckner SL , Jessee MB , Dankel SJ , Mouser JG , Loenneke JP. Practicing the test produces strength equivalent to higher volume training. Schoenfeld BJ , Pope ZK , Benik FM , et al.

Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res.

Warren GL , Park ND , Maresca RD , McKibans KI , Millard-Stafford ML. Effect of caffeine ingestion on muscular strength and endurance: a meta-analysis. Black CD , Waddell DE , Gonglach AR.

Grgic J , Pickering C. The effects of caffeine ingestion on isokinetic muscular strength: a meta-analysis. J Sci Med Sport.

Shield A , Zhou S. Assessing voluntary muscle activation with the twitch interpolation technique. Gandevia SC , McKenzie DK. Activation of human muscles at short muscle lengths during maximal static efforts. J Physiol. Polito MD , Grandolfi K , De Souza DB. Caffeine and resistance exercise: the effects of two caffeine doses and the influence of individual perception of caffeine [published online ahead of print April 6, ].

Pethick J , Winter SL , Burnley M. Caffeine ingestion attenuates fatigue-induced loss of muscle torque complexity. Bazzucchi I , Felici F , Montini M , Figura F , Sacchetti M. Caffeine improves neuromuscular function during maximal dynamic exercise.

Muscle Nerve. Evans M , Tierney P , Gray N , Hawe G , Macken M , Egan B. Acute ingestion of caffeinated chewing gum improves repeated sprint performance of team sport athletes with low habitual caffeine consumption.

Int J Sport Nutr Exerc Metab. Lara B , Ruiz-Moreno C , Salinero JJ , Del Coso J. Time course of tolerance to the performance benefits of caffeine. PLoS ONE.

Gonçalves LS , Painelli VS , Yamaguchi G , et al. Dispelling the myth that habitual caffeine consumption influences the performance response to acute caffeine supplementation. J Appl Physiol. Rahimi R. The effect of CYP1A2 genotype on the ergogenic properties of caffeine during resistance exercise: a randomized, double-blind, placebo-controlled, crossover study.

Ir J Med Sci. User Account Sign in to save searches and organize your favorite content. Not registered? Sign up My Content 0 Recently viewed 0 Save Entry.

In the latter case, please turn on Javascript support in your web browser and reload this page. Subscription required at www. Astorino TA , Rohmann RL , Firth K. Eur J Appl Physiol, 2 Bond V , Gresham K , McRae J , Tearney RJ.

Br J Sports Med, 3 Bugyi GJ. Am Correct Ther J, 2 Burke LM. Appl Physiol Nutr Metab, 6 Doherty M , Smith PM. Int J Sport Nutr Exerc Metab, 6 Ganio MS , Klau JF , Casa DJ , Armstrong LE , Maresh CM. J Strength Cond Res, 1 Graham TE.

Sports Med, 11 Graham TE , Battram DS , Dela F , El-Sohemy A , Thong FS. Green JM , Wickwire PJ , McLester JR , Gendle S , Hudson G , Pritchett RC , Laurent CM. Int J Sports Physiol Perform, 3 Hall R, de Antueno C, Webber A ; Canadian Research Ethics Board.

Can J Anaesth, 5 Siquier-Coll J , Delgado-García G , Soto-Méndez F , Liñán-González A , García R , González-Fernández FT. Nutrients , 16 1 , 21 Dec Cited by: 0 articles PMID: PMCID: PMC Articles in the Open Access Subset are available under a Creative Commons license.

This means they are free to read, and that reuse is permitted under certain circumstances. There are six different Creative Commons licenses available , see the copyright license for this article to understand what type of reuse is permitted.

Free full text in Europe PMC. Ziyaiyan A , Shabkhiz F , Hofmeister M. J Int Soc Sports Nutr , 20 1 , 01 Dec Cited by: 1 article PMID: PMCID: PMC Yildirim UC , Akcay N , Alexe DI , Esen O , Gulu M , Cîrtiţă-Buzoianu C , Cinarli FS , Cojocaru M , Sari C , Alexe CI , Karayigit R.

Front Nutr , , 18 Oct Haugen ME , Vårvik FT , Grgic J , Studsrud H , Austheim E , Zimmermann EM , Falch HN , Larsen S , van den Tillaar R , Bjørnsen T. Eur J Nutr , 62 7 , 14 Jul Cirone D , Berbrier DE , Gibbs JC , Usselman CW.

Arch Gynecol Obstet , 1 , 15 Mar Cited by: 0 articles PMID: To arrive at the top five similar articles we use a word-weighted algorithm to compare words from the Title and Abstract of each citation. Black CD , Waddell DE , Gonglach AR. Med Sci Sports Exerc , 47 6 , 01 Jun Cited by: 38 articles PMID: Timmins TD , Saunders DH.

J Strength Cond Res , 28 11 , 01 Nov Cited by: 22 articles PMID: Beck TW , Housh TJ , Schmidt RJ , Johnson GO , Housh DJ , Coburn JW , Malek MH.

J Strength Cond Res , 20 3 , 01 Aug Cited by: 71 articles PMID: Souza DB , Del Coso J , Casonatto J , Polito MD. Eur J Nutr , 56 1 , 18 Oct Cited by: 62 articles PMID: Grgic J , Pickering C. J Sci Med Sport , 22 3 , 30 Aug Cited by: 28 articles PMID: Contact us.

Europe PMC requires Javascript to function effectively. Recent Activity. Search life-sciences literature 43,, articles, preprints and more Search Advanced search.

This website requires cookies, and the limited processing of your personal data in order to function. By using the site you are agreeing to this as outlined in our privacy notice and cookie policy.

Warren GL 1 ,. Park ND ,. Maresca RD ,. McKibans KI ,. Millard-Stafford ML. Affiliations 1. Division of Physical Therapy, Georgia State University, Atlanta, GA , USA. Authors Warren GL 1. Share this article Share with email Share with twitter Share with linkedin Share with facebook.

Abstract Purpose Our objective was to perform a systematic review and meta-analysis of the research literature assessing the effect of caffeine ingestion on maximal voluntary contraction MVC strength and muscular endurance.

Effect sizes ES were calculated as the standardized mean difference and meta-analyses were completed using a random-effects model. However, caffeine appears to improve MVC strength primarily in the knee extensors i. In an attempt to offer a physiological mechanism behind caffeine's ability to improve MVC strength, a meta-analysis was run on ES from nine studies that measured percent muscle activation during MVC in trials comparing caffeine versus placebo; the overall ES 0.

However, it appears caffeine improves muscular endurance only when it is assessed using open i. Conclusions Overall, caffeine ingestion improves MVC strength and muscular endurance.

The effect on strength appears exclusively in the knee extensors, and the effect on muscular endurance appears only detectable with open end point tests. aspx Subscription required at www. Polito MD , Grandolfi K , De Souza DB.

Caffeine and resistance exercise: the effects of two caffeine doses and the influence of individual perception of caffeine [published online ahead of print April 6, ]. Pethick J , Winter SL , Burnley M. Caffeine ingestion attenuates fatigue-induced loss of muscle torque complexity. Bazzucchi I , Felici F , Montini M , Figura F , Sacchetti M.

Caffeine improves neuromuscular function during maximal dynamic exercise. Muscle Nerve. Evans M , Tierney P , Gray N , Hawe G , Macken M , Egan B. Acute ingestion of caffeinated chewing gum improves repeated sprint performance of team sport athletes with low habitual caffeine consumption.

Int J Sport Nutr Exerc Metab. Lara B , Ruiz-Moreno C , Salinero JJ , Del Coso J. Time course of tolerance to the performance benefits of caffeine. PLoS ONE. Gonçalves LS , Painelli VS , Yamaguchi G , et al.

Dispelling the myth that habitual caffeine consumption influences the performance response to acute caffeine supplementation. J Appl Physiol. Rahimi R.

The effect of CYP1A2 genotype on the ergogenic properties of caffeine during resistance exercise: a randomized, double-blind, placebo-controlled, crossover study. Ir J Med Sci. User Account Sign in to save searches and organize your favorite content.

Not registered? Sign up My Content 0 Recently viewed 0 Save Entry. Recently viewed 0 Save Search. Human Kinetics. Previous Article Next Article. What Dose of Caffeine to Use: Acute Effects of 3 Doses of Caffeine on Muscle Endurance and Strength. in International Journal of Sports Physiology and Performance.

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Article Sections Methods Participants Experimental Design Testing Protocol Rating of Perceived Exertion and Pain Perception Assessment of Blinding Statistical Analyses Results Lower-Body Muscle Strength Upper-Body Muscle Strength Lower-Body Muscle Endurance Upper-Body Muscle Endurance RPE and PP Effectiveness of Blinding Discussion Effects of Caffeine on Muscle Strength Effects of Caffeine on Muscle Endurance RPE and PP Limitations of the Study Practical Implications Conclusions.

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