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Caffeine and Exercise Performance: Possible Directions for Definitive Findings.

ABSTRACT: Caffeine is one of the most studied supplements in the world. Studies correlate its use to increased exercise performance in endurance activities, as well as its possible ergogenic effects for both intermittent and strength activities. Recent findings show that caffeine may increase or decrease exercise performance. These antagonist responses may occur even when using the same dosage and for individuals with the same characteristics, making it challenging to explain caffeine's impact and applicability. This review article provides an analytic look at studies involving the use of caffeine for human physical performance, and addresses factors that could influence the ergogenic effects of caffeine on different proposed activities. These factors subdivide into caffeine effects, daily habits, physiological factors, and genetic factors. Each variable has been focused on by discussions to research related to caffeine. A better understanding and control of these variables should be considered in future research into personalized nutritional strategies.

SUBMITTER: Martins GL

PROVIDER: S-EPMC7739593 | biostudies-literature | 2020

REPOSITORIES: biostudies-literature

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Caffeine and Exercise Performance: Possible Directions for Definitive Findings.

Martins Gabriel Loureiro GL Guilherme João Paulo Limongi França JPLF Ferreira Luis Henrique Boiko LHB de Souza-Junior Tácito Pessoa TP Lancha Antonio Herbert AH

Frontiers in sports and active living 20201211

Caffeine is one of the most studied supplements in the world. Studies correlate its use to increased exercise performance in endurance activities, as well as its possible ergogenic effects for both intermittent and strength activities. Recent findings show that caffeine may increase or decrease exercise performance. These antagonist responses may occur even when using the same dosage and for individuals with the same characteristics, making it challenging to explain caffeine's impact and applica ...[more]

PMID: 33345139

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Project description:Following critical evaluation of the available literature to date, The International Society of Sports Nutrition (ISSN) position regarding caffeine intake is as follows: 1. Supplementation with caffeine has been shown to acutely enhance various aspects of exercise performance in many but not all studies. Small to moderate benefits of caffeine use include, but are not limited to: muscular endurance, movement velocity and muscular strength, sprinting, jumping, and throwing performance, as well as a wide range of aerobic and anaerobic sport-specific actions. 2. Aerobic endurance appears to be the form of exercise with the most consistent moderate-to-large benefits from caffeine use, although the magnitude of its effects differs between individuals. 3. Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3-6?mg/kg body mass. Minimal effective doses of caffeine currently remain unclear but they may be as low as 2?mg/kg body mass. Very high doses of caffeine (e.g. 9?mg/kg) are associated with a high incidence of side-effects and do not seem to be required to elicit an ergogenic effect. 4. The most commonly used timing of caffeine supplementation is 60?min pre-exercise. Optimal timing of caffeine ingestion likely depends on the source of caffeine. For example, as compared to caffeine capsules, caffeine chewing gums may require a shorter waiting time from consumption to the start of the exercise session. 5. Caffeine appears to improve physical performance in both trained and untrained individuals. 6. Inter-individual differences in sport and exercise performance as well as adverse effects on sleep or feelings of anxiety following caffeine ingestion may be attributed to genetic variation associated with caffeine metabolism, and physical and psychological response. Other factors such as habitual caffeine intake also may play a role in between-individual response variation. 7. Caffeine has been shown to be ergogenic for cognitive function, including attention and vigilance, in most individuals. 8. Caffeine may improve cognitive and physical performance in some individuals under conditions of sleep deprivation. 9. The use of caffeine in conjunction with endurance exercise in the heat and at altitude is well supported when dosages range from 3 to 6?mg/kg and 4-6?mg/kg, respectively. 10. Alternative sources of caffeine such as caffeinated chewing gum, mouth rinses, energy gels and chews have been shown to improve performance, primarily in aerobic exercise. 11. Energy drinks and pre-workout supplements containing caffeine have been demonstrated to enhance both anaerobic and aerobic performance.

Project description:BACKGROUND:It has been suggested that polymorphisms within CYP1A2 impact inter-individual variation in the response to caffeine. The purpose of this study was to explore the acute effects of caffeine on resistance exercise, jumping, and sprinting performance in a sample of resistance-trained men, and to examine the influence of genetic variation of CYP1A2 (rs762551) on the individual variation in responses to caffeine ingestion. METHODS:Twenty-two men were included as participants (AA homozygotes n = 13; C-allele carriers n = 9) and were tested after the ingestion of caffeine (3 mg/kg of body mass) and a placebo. Exercise performance was assessed with the following outcomes: (a) movement velocity and power output in the bench press exercise with loads of 25, 50, 75, and 90% of one-repetition maximum (1RM); (b) quality and quantity of performed repetitions in the bench press exercise performed to muscular failure with 85% 1RM; (c) vertical jump height in a countermovement jump test; and (d) power output in a Wingate test. RESULTS:Compared to placebo, caffeine ingestion enhanced: (a) movement velocity and power output across all loads (effect size [ES]: 0.20-0.61; p < 0.05 for all); (b) the quality and quantity of performed repetitions with 85% of 1RM (ES: 0.27-0.85; p < 0.001 for all); (c) vertical jump height (ES: 0.15; p = 0.017); and (d) power output in the Wingate test (ES: 0.33-0.44; p < 0.05 for all). We did not find a significant genotype × caffeine interaction effect (p-values ranged from 0.094 to 0.994) in any of the analyzed performance outcomes. CONCLUSIONS:Resistance-trained men may experience acute improvements in resistance exercise, jumping, and sprinting performance following the ingestion of caffeine. The comparisons of the effects of caffeine on exercise performance between individuals with the AA genotype and AC/CC genotypes found no significant differences. TRIAL REGISTRATION:Australian New Zealand Clinical Trials Registry. ID: ACTRN12619000885190.

Project description:BACKGROUND:Pre-exercise supplements containing low doses of caffeine improve endurance exercise performance, but the most efficacious time for consumption before intense endurance exercise remains unclear, as does the contribution of caffeine metabolism. METHODS:This study assessed the timing of a commercially available supplement containing 200?mg of caffeine, 1600?mg of ?-alanine and 1000?mg of quercetin [Beachbody Performance Energize, Beachbody LLC, USA] on exercise performance, perception of effort and plasma caffeine metabolites. Thirteen cyclists (V?O2max 64.5?±?1.4 ml?kg-?1?min-?1 (±?SEM)) completed four experimental visits consisting of 30?min of steady-state exercise on a cycle ergometer at 83?±?1% V?O2max followed by a 15-min time trial, with perceived exertion measured regularly. On three of the visits, participants consumed caffeine either 35?min before steady-state exercise (PRE), at the onset of steady-state (ONS) or immediately before the time trial (DUR) phases, with a placebo consumed at the other two time points (i.e. three drinks per visit). The other visit (PLA) consisted of consuming the placebo supplement at all three time points. The placebo was taste-, colour- and calorie-matched. RESULTS:Total work performed during the time trial in PRE was 5% greater than PLA (3.53?±?0.14 vs. 3.36?±?0.13?kJ?kg-?1 body mass; P?=?0.0025), but not ONS (3.44?±?0.13?kJ?kg-?1; P?=?0.3619) or DUR (3.39?±?0.13?kJ?kg-?1; P?=?0.925), which were similar to PLA. Perceived exertion was lowest during steady-state exercise in the PRE condition (P?<?0.05), which coincided with elevated plasma paraxanthine in PRE only (P?<?0.05). CONCLUSION:In summary, ingestion of a pre-exercise supplement containing 200?mg caffeine 35?min before exercise appeared optimal for improved performance in a subsequent fatiguing time trial, possibly by reducing the perception of effort. Whether this was due to increased circulating paraxanthine requires further investigation. TRIAL REGISTRATION:ClinicalTrials.Gov, NCT02985606 ; 10/26/2016.

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Caffeine and Exercise Performance: Possible Directions for Definitive Findings.

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Caffeine and Exercise Performance: Possible Directions for Definitive Findings.

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