Adherence
Caffeine enhances endurance exercise performance by reducing the perception of effort and pain, rather than through metabolic sparing or sympathetic nervous system activation.
To improve endurance performance, consume caffeine (approx. 1.5-6 mg/kg body weight) before or during exercise. This works by making the effort feel easier and reducing pain, allowing you to sustain higher intensity for longer. It is not primarily about burning fat or increasing adrenaline.
The ergogenic effect of caffeine on endurance exercise performance is multifactorial; however, there is evidence for an effect on both the central nervous system and the excitation–contraction coupling of skeletal muscle... The central ergogenic effect is not likely related to the ability of caffeine to promote wakefulness, but could be due to an increase in the pain and effort perception threshold.
Why this rating
Strong evidence from human studies (tetraplegic patients, endurance athletes) and animal models, though the paper is a review.
Source
Effect of caffeine on the neuromuscular system — potential as an ergogenic aid
Mark A. Tarnopolsky · Applied Physiology Nutrition and Metabolism · 2008
DOI 10.1139/h08-121
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