Research
Mixed
Acute caffeine ingestion (1.3–9 mg/kg) significantly improves 2000m rowing ergometer performance by approximately 4 seconds compared to placebo.
If you are a competitive rower, taking caffeine 60 minutes before a 2000m ergometer test can improve your time by about 4 seconds. Doses between 1.3 and 9 mg/kg per body weight are effective, but individual response varies, so test it in training first.
GoodSupportsHIGH confidence
This meta-analysis found that acute caffeine ingestion improves 2000m rowing ergometer performance by ~4 s. Our results support the use of caffeine pre-exercise as an ergogenic aid for rowing performance.
Why this rating
Meta-analysis of 7 studies with good/excellent methodological quality (PEDro scores 7-10), though limited to ergometer testing.
Source
The Effects of Caffeine Ingestion on Measures of Rowing Performance: A Systematic Review and Meta-Analysis
Jozo Grgić et al. · Nutrients · 2020
DOI 10.3390/nu12020434
Meta-analysis · 7 studiesCited 20×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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