Mixed
Ingestion of 6–9 mg/kg caffeine 1 hour before exercise improves 2000-m rowing performance time by approximately 1.2% in well-trained rowers.
If you are a competitive rower, taking 6 mg of caffeine per kg of body weight one hour before your race can improve your time by about 1%. This dose is effective and stays within legal doping limits, whereas higher doses (9 mg/kg) may push you over the limit without offering extra benefit. Ensure you have abstained from caffeine for 72 hours prior to the event.
Ingestion of 6 or 9 mg.kg-1 of caffeine produces a worthwhile enhancement of short-term endurance performance in a controlled laboratory setting.
Why this rating
Randomized double-blind crossover design with well-trained subjects, though small sample size (n=8).
Source
Enhancement of 2000-m rowing performance after caffeine ingestion
Clinton R. Bruce et al. · Medicine & Science in Sports & Exercise · 2000
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