Caffeine capsules vs gum vs mouth rinse ☕️
Which form is best?
Comparing Acute Effects of Caffeine Delivery Forms on Cross-Training Performance: A Randomized Placebo-Controlled Crossover Trial
Study Details
This new study recruited 14 male trained CrossFitters to complete 4 x workouts after each of the following conditions…
1️⃣ Caffeine capsules (6 mg/kg)
2️⃣ Caffeine gum (6 mg/kg)
3️⃣ Caffeine mouth rinse (1.5 mg/kg)
4️⃣ Placebo
Each supplement was consumed 30 mins prior to exercise ⏰
Participants were unaware of the caffeine contents of any condition 🚫
Key Findings
No significant differences were found between caffeine forms for…
🧠 RPE
🫀 Heart rate
🏋️♂️ Number of repetitions
Although, caffeine mouth rinse did show an advantage for counter movement jump performance ⤴️
Further inferential analysis revealed no significant main effects of the caffeine administration method on any measured outcomes ❌
Conclusion
Choose the method of caffeine that you prefer the best, or the one that fits into your routine best (e.g. short time available = gum) ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/41754174/
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