Mixed
Ingesting caffeine (2.1–4.5 mg/kg body weight) alongside a carbohydrate-electrolyte solution significantly improves 1-hour time trial cycling performance in well-trained athletes compared to placebo or carbohydrate-electrolyte solution alone.
If you are a trained cyclist, adding caffeine (approx. 2-4.5 mg per kg of body weight) to your carbohydrate drink during a 1-hour time trial will significantly improve your speed. You do not need to worry about dehydration or failing a drug test with these doses. Split your dose: drink some at the start and the rest during the effort.
The results show that the addition of Caf to CES improves 1-h time trial cycling performance in well-trained athletes. An ergogenic effect of Caf was observed even at the lowest dosage of 150 mg/l and was greater with the medium dosage of 225 mg/l.
Why this rating
Randomized, double-blind, placebo-controlled crossover design with well-trained subjects, though sample size is moderate (n=15).
Source
Effect of caffeinated drinks on substrate metabolism, caffeine excretion, and performance
Éva Kovács et al. · Journal of Applied Physiology · 1998
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