Low doses of caffeine enhance endurance performance ☕️

You may not always need mega caffeine doses.

Dose-Response Effect of Oral Caffeine Use on Aerobic Exercise Performance: A Systematic Review and Meta-Analysis

Study Details

This new meta-analysis compiled data from 48 studies (689 participants) to establish the effects of different doses of caffeine…

1️⃣ Low (≤ 3 mg/kg)

2️⃣ Moderate (4-6 mg/kg)

3️⃣ High (> 6 mg/kg)

…on endurance time-trial performance ⏱️

Here is what they found ⬇️

Key Findings

⏰ Both low and moderate caffeine doses significantly reduced time-trial completion time vs placebo

👉 Low doses produced a standardised mean difference of -0.27

👉 Whereas, moderate doses resulted in an SMD of -0.52

❌ No studies evaluating higher doses met inclusion criteria for analyses

🚴 Subgroup analyses showed ergogenic effects in both trained and highly trained individuals consuming moderate caffeine doses

Conclusion

Pre-exercise ingestion of low caffeine doses (1.3 - 3 mg/kg) may enhance endurance performance by reducing time-trial completion time ✅

Although moderate doses appear to produce more consistent benefits 👈

Reference

https://pubmed.ncbi.nlm.nih.gov/42356375/

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