Mixed
Caffeine supplementation at low-to-moderate dosages (3-6 mg/kg) significantly enhances sport performance, particularly in endurance and high-intensity team sports, whereas higher dosages (≥9 mg/kg) do not provide further enhancement and may be counterproductive.
If you are a trained athlete, take 3-6 mg of caffeine per kg of body weight about an hour before your event. Do not exceed this range, as higher doses offer no extra benefit and may hurt your performance. Anhydrous caffeine (capsules/powder) is more effective than coffee, but coffee is still better than nothing if you prefer it.
Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages (≥ 9 mg/kg).
Why this rating
This is a Position Stand from the International Society of Sports Nutrition, synthesizing extensive literature.
Source
International society of sports nutrition position stand: caffeine and performance
Erica R. Goldstein et al. · Journal of the International Society of Sports Nutrition · 2010
DOI 10.1186/1550-2783-7-5
More from this paper
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →