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Nutrition Series - What Caffeine Actually Does in 3 MinutesCaffeine and power output -
Little research exists on ADORA2A and the effects it could have on caffeine and exercise. Loy et al. As seen in Fig. However, each group only consisted of 6 participants which limits the impact of the finding, but still suggests that ADORA2A genotype may have a large effect on the effectiveness of caffeine supplementation for endurance exercise.
Significantly more work needs to be conducted to determine the role genetics could potentially play on the ergogenicity of caffeine as well as other popular supplements in order to fully maximise its effects.
The fastest official half-marathon time is 58 min 23 s. With the average performance increase found across the studies presented here being 2. Therefore, whether or not an athlete consumes caffeine prior or during an endurance event may have a large impact on the overall results.
However, many of the studies included in this review were conducted on recreationally trained athletes and not of the elite level, thus it is possible that the proposed effect of caffeine is not generalisable to elite level athletes. Athletes may also want to familiarise themselves with caffeine consumption during training and find the consumption protocol which provides the best possible effects for their own individual needs.
To date, not enough research exists for individualised recommendations, thus it is up to the athlete and training staff to determine the best timing, dosage and method to consume caffeine for the athletes training and competition needs. The present meta-analysis does not include time-to-exhaustion studies as they have greater variability and less reliability than time-trial studies [ 7 ].
Furthermore, cycling is the main exercise modality used in these studies, most likely due to the ease of measurement when using a cycle ergometer.
However, results may vary when other exercise modalities are employed in the testing protocols, but a larger variety of exercise modalities would provide stronger evidence for the ergogenic effects of caffeine on endurance performance in multiple sports. Additionally, many of the participants used in the included studies were recreationally trained athletes, and further studies comparing the differences in the ergogenicity of caffeine between recreational and elite athletes is warranted.
As a result, there are many studies that have begun investigating the effects of caffeine in combination with other popular supplements, however, more work is still required in this area.
The results of the present meta-analysis indicate caffeine has a small positive effect 2. However, large inter-individual responses to caffeine ingestion still exist and reasons for this variance between individuals should be further explored and taken into consideration when prescribing caffeine supplementation for athletes.
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Nutr Res. These results may have considerable applicability to many sports, including basketball and volleyball, in which muscle power and jumping ability are highly related to performance outcomes.
The current analysis included only studies that used vertical jump as the power outcome; as such, it is possible that caffeine ingestion could produce somewhat different effects on other types of muscle power tests. However, a recent meta-analysis also showed a significant performance-enhancing effect of caffeine on the Wingate test, which is a common test of power [ 35 ].
Furthermore, most of the included studies used countermovement jump for assessing vertical jump; it remains to be explored whether the caffeine ingestion would produce different effects on other forms of vertical jumping. In addition, all of the included studies evaluated these effects in isolated conditions that may not accurately reflect in-game, sport-specific jumping tasks.
While previous research [ 37 ] has shown an increase in countermovement jump height after ingestion of a caffeine-containing energy drink, it was unclear if the effect was attributable to the caffeine content or the presence of other substances, such as taurine.
A recent meta-analysis on caffeinated energy drinks found a significant association between their taurine content and performance, but not between their caffeine content and performance [ 38 ].
As postulated by Bloms et al. Bloms et al. By contrast, Gauvin [ 26 ] reported no effects of caffeine ingestion on muscle power in a group of untrained men, with no previous experience in the exercise. The subgroup analysis for training status indicated a significant effect for athletes, but not for non-athletes.
It may be suggested that future studies should control for this confounding factor by including only participants with or without previous experience in the task, or by performing initial familiarization sessions. None of the remaining subgroup analysis showed a significant effect of caffeine.
These results might be due to the small sample sizes in different subgroup analysis. More studies are needed before reaching conclusions about context-specific effects of caffeine. Furthermore, while the body of evidence evaluating effects of caffeine on muscle power is still limited; the current meta-analysis shows promising findings, but more studies are needed on this topic.
Specifically, studies including different forms of vertical jumping and sport-specific jumping tasks, different population groups, larger sample sizes, and different doses and forms of caffeine are required.
The PEDro scale showed good to excellent quality among the included studies, suggesting that the results of the current meta-analysis were not confounded by the inclusion of studies with poor research methodology. Only two studies [ 6 , 25 ] reported receiving funding from parties that may have had commercial interest for conducting the research, so it is improbable that the overall results of the current study were significantly affected by financial bias.
To further improve the quality of evidence, future studies should use a double-blind rather than a single-blind design and assess the effectiveness of the blinding. Only three studies [ 3 , 22 , 24 ] reported assessing the effectiveness of the blinding.
Future studies examining this topic should include a questionnaire of perception of the trials to prevent possible issues associated with such confounding. Therefore, the inclusion of such studies may be regarded as a strength rather than a limitation, as it would be inappropriate to omit high-quality contributions to the literature from a comprehensive systematic review.
A limitation of the current review is the low number of studies included in the subgroup analysis. Secondly, a limitation is that no studies were found for age groups other than adolescents and young adults.
The findings, therefore, pertain mainly to young individuals and cannot be generalized to other age groups.
Furthermore, due to the high degree of inter-individual variability of effects [ 42 ], these results should be interpreted with caution when it comes to prescribing caffeine supplementation to individuals.
These side effects may be enhanced in naive caffeine users [ 3 , 5 ], so extra precaution may be warranted in such individuals. Caffeine appears to provide significant ergogenic effects on muscle strength and power. The expression of strength in the form of 1RM is most specific to the sport of powerlifting but may translate to performance improvements in a variety of other strength-power sports.
The effects of caffeine on muscle power may apply to athletes in a variety of sports in which jumping is a predominant activity that affects the sport-specific performance. Subgroup-analyses suggested that the effects of caffeine on strength may be more pronounced in upper body muscles, but further research on this topic is warranted.
The results of the present meta-analysis are based on limited evidence, and thus need to be interpreted with caution. Future studies should explore the optimal dosage and form of caffeine for maximizing effects on strength and power.
Finally, responses to caffeine ingestion have a high degree of inter-individual variability, and as such, the applicability of the current findings must be assessed on a case-by-case basis, based on the specific characteristics of the individual and the sports activity or other physical tasks.
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Caffeine and anaerobic performance: ergogenic value and mechanisms of action. Sports Med. Graham TE. Caffeine and exercise: metabolism, endurance and performance. Assuming that every single body motion is a dynamic acceleration-deceleration interplay [ 4 ], the level of complexity in motor output responses may indicate the CNS ability to face a physical task-induced perturbation.
Studies have reported an association between motor output complexity and fatigue, as a reduced knee extensor torque entropy has been observed as a fatiguing single-joint isometric exercise progresses [ 5 , 6 ].
Studies investigating the MOEn-fatigue relationship have used highly controlled isometric muscle tasks as an exercise mode [ 5 , 6 ]. Despite providing a well-controlled intensity and power output response, this exercise mode has a low ecological validity as it reflects an unnatural form of exercise.
Consequently, isometric muscle task-derived results cannot provide enough to understand the MOEn in more usual forms of exercise. For example, exercises such as a cycling time trial may be insightful to understand the MOEn-fatigue relationship in strenuous whole-body self-paced exercises, as this exercise mode requires a more complex, moment-to-moment regulation when regulating pacing and exercise performance [ 8 — 15 ].
For example, power output fluctuations during a cycling time trial may indicate the CNS ability to deal with the central-peripheral fatigue interplay during a more natural form of exercise [ 8 , 15 ], thereby offering insights on the role of the neuromuscular complexity in exercise regulation and pacing strategy.
Whether both central and peripheral fatigue increase as a cycling time trial progresses, one may argue that the neuromuscular complexity decreases as a function of the trial distance [ 16 ]. Consequently, a likely U-shape pacing strategy during a short cycling trial [ 17 ] may indicate a reduction in MOEn, what could be related to the trial fatigue status.
Importantly, a shorter cycling time trial may be preferable to emphasize the CNS complexity when regulating the motor output during exercise, given that the magnitude of neural drive required to complete a short time trial such as 4km TT 4km is greater than the neural drive necessary to complete longer ones e.
In this sense, a higher power output could suggest an enhanced motor unit firing synchronization during exercise, as the electromyography EMG entropy is lower in higher i. Therefore, considering that trained cyclists produce a higher mean power output in short TT 4km than in long cycling time trials i.
Some ergogenic aids could add valuable information to the neuromuscular complexity-cycling paradigm, as some ergogenics have the ability to change neuromuscular properties. For example, caffeine may be an interesting approach to investigate the MOEn-fatigue interplay, indicating if fluctuations in power output responses during cycling time trials may be related to changes in neuromuscular response complexity.
It has been suggested that caffeine increases MOEn through amplification of the synaptic inputs to α-motor neurons [ 19 ]. Caffeine increases the monoamines synthesis and turnover [ 20 ], thereby amplifying the synaptic input and motoneuronal gain [ 21 , 22 ] as indicated by a steeper H-reflex curve and greater self-sustained motor unit firing frequency [ 22 , 23 ].
Consequently, assuming that a higher motor neuron gain is associated with a greater muscle force variability as suggested elsewhere [ 24 ], one may hypothesize that caffeine increases MOEn through increased neuromuscular complexity.
Assuming this hypothesis is right, one may also expect that caffeine may further attenuate the fatigue-induced reduction in MOEn as the trial progresses, thereby likely improving power output and performance [ 25 ]. Therefore, the present study aimed to characterize MOEn in a TT 4km and verify if caffeine ingestion increases power output complexity and performance in this trial.
We hypothesized that caffeine would attenuate a fatigue-induced reduction in power output complexity, improving power output and performance during TT 4km. Nine endurance-trained male cyclists kg min -1 , having a minimum 3 years training experience competing at regional competitions, classified as performance level 3 [ 26 ] and experienced in cycling time trials, volunteered to participate in this study.
They were non-smokers and had no neuromuscular or cardiopulmonary disorder that could affect the study outcomes.
The experimental procedures were previously approved by the Research Ethics Committee of the University of São Paulo After a preliminary visit to obtain anthropometric measures and assess the VO 2MAX through a maximal incremental cycling exercise performed with a 80 rpm pedal cadence 25 W·min -1 increases until exhaustion , cyclists attended to 3 sessions in a counterbalanced order; 1 a baseline 4 km cycling time trial TT 4km ; 2 a TT 4km after caffeine ingestion; 3 a TT 4km after placebo ingestion.
All visits were interspersed by a ~7 days interval. The cyclists were encouraged to maintain the training schedule intensity and volume throughout the study period and avoid vigorous exercise, alcohol, and stimulant or caffeine beverages for the last 24 h before the sessions.
Briefly, we chose a TT 4km as a strenuous whole-body self-paced exercise and assumed that endurance-trained cyclists complete this trial having a mean power output higher than W [ 15 , 16 ], therefore potentiating a likely reduction in MOEn [ 18 ].
In contrast, caffeine ingestion may increase MOEn and TT 4km performance. Caffeine and placebo capsules 6 mg. kg -1 of body mass were ingested ~ 60 min before the TT 4km commencement.
Caffeine and sucrose-based i. placebo substances were formulated in opaque capsules of equal size, color and taste to prevent that participants rightly guessed the treatment.
Importantly, instead of a double-blind, randomized placebo-controlled clinical trial, we used a placebo-deceived design, as some have argued that the use of double-blind designs is a possible source of bias in clinical trials [ 29 , 30 ].
To ensure that eventual differences between caffeine and placebo were solely due to caffeine pharmacological effects, cyclists were led to believe they ingested caffeine in both sessions and the study was investigating the reproducibility of caffeine effects on TT 4km performance.
They were informed about the presence of a placebo condition at the study completion, as reported elsewhere [ 31 ]. Informal and anecdotal communication revealed that participants were blinded about the presence of a true placebo pill.
All cyclists performed the TT 4km on the same road bike Giant®, Thousand Oaks, CA, USA attached to a cycle-simulator calibrated before every test Racer Mate®, Computrainer, Seattle, WA, EUA , individually fitted with crank, pedals and saddle.
This equipment provided power output measures W at a 2Hz sampling rate. The validity and reliability of this system have been previously reported [ 32 , 33 ].
Cyclists performed a standard 7 min warm-up, consisting of a 5 min self-paced gear and cadence freely adjusted and a 2 min controlled-pace cycling fixed gear at W and 80 rpm pedal cadence. When they were still cycling at the end of the controlled-pace warmup, they immediately started the TT 4km.
The cyclists were oriented to rate their perceived exertion RPE at each 0. A researcher unaware of the substance ingested encouraged the cyclists to complete the distance as fast as possible, while distance feedback was available to cyclists to pace themselves.
The entropy could be interpreted as a non-linear analysis that provides a measure of the complexity of a system [ 35 ]. Based on the information theory, entropy is a measure that reflects the level of uncertainty of a dataset or time series.
Entropy can be obtained as the probability p k of each possible event multiplied by log of the inverse probability of each event [ 36 ] as described in Eq 1. However, the prior knowledge of the probability p k for the occurrence of all events is impossible in stochastic processes, therefore, adequate methodologies such as the sample entropy SampEn have been suggested [ 37 ].
The SampEn Eq 2 fits the approximate entropy [ 38 ] to generate less time series length-dependence and self-matching-reduced bias Eq 2. Where m is the length of sequences to be compared, r is the tolerance for accepting matches and N is the length of the time series.
In the SampEn algorithm, r is multiplied by the standard deviation SD of N , providing a matching threshold and allowing comparisons among sequences of m points. Readers are referred to a seminal work by Richman et al.
In this study MOEn was estimated applying SampEn algorithm in the mechanical power output signal obtained during TT 4km. A custom code Matlab v. This improved power output in caffeine was reflected in ~1.
Additionally, cyclists presented comparable mean RPE during the TT 4km in both supplementations with caffeine 16 ± 0. and placebo 16 ± 0.
Mechanical power output panel A and motor output entropy panel B in placebo and caffeine trials. Mechanical power output relative to a percentage of the TT 4km distance. Fig 3 depicts MOEn responses during the cycling trial, and Table 1 shows individual power output and MOEn responses over the TT 4km in both supplementations.
Motor output entropy was expressed relative to a percentage of the TT 4km distance. Table 2 shows all correlation coefficients between MOEn and power output. This study aimed to characterize the MOEn during a TT 4km and investigate if caffeine could change the MOEn-fatigue interplay during this strenuous, whole-body short cycling exercise.
Our results showed a progressive reduction in motor output complexity as the TT 4km progressed, however caffeine increased TT 4km performance through an altered MOEn-fatigue interplay.
These results may support the notion that caffeine increases power output responses and attenuates the fatigue-induced reduction in MOEn during TT 4km. This is the first study characterizing the MOEn during a natural exercise mode with high ecological validity such as a strenuous, whole-body short cycling time trial.
Briefly, MOEn responses could involve changes in neuromuscular complexity such as in CNS areas such as cortical, subcortical and spinal areas, as well as in motor neuron conduction to skeletal muscles.
However, despite the increasing exercise-induced perturbation, neuromuscular fatigue was likely low over this half of the trial and probably allowed an increased MOEn when regulating the motor output during this part [ 40 ]. One may argue that neuromuscular fatigue is low during this initial part of the trial, thus likely allowing an adequate response of the neuromuscular system to the exercise-imposed perturbation through an increased motor unit firing variability.
In contrast, such a correlation between power output and MOEn was not observed in placebo TT 4km during these parts. This is a part of the cycling trial usually characterized by a sharp increase in power output i. end spurt , so that one may hypothesize that the loss of MOEn during this latter part of the TT 4km was possibly related to a higher motor unit firing frequency, as neuromuscular fatigue is higher in the second half of a cycling trial [ 40 ].
A short cycling time trial having an end spurt may be a challenging scenario for the neuromuscular system, as this may represent fewer chances to vary muscle recruitment during pedaling mainly at the final stages of the trial [ 18 ], thereby reducing the mechanical power output variability i.
power output bandwidth and MOEn. This hypothesis is based on a previous study that reported a different neuromuscular strategy as indicated by EMG analysis when contrasting fixed-load cycling at W vs W [ 18 ].
The authors of that study concluded that the lower EMG entropy observed during higher cycling power output was likely due to a higher synchronism of motor units firing.
The present study hypothesized that caffeine may increase MOEn by increasing motoneuronal gain and changing the input-output relationship in the motor pathway, thereby resulting in a greater variability in motor output.
Although caffeine effects on skeletal muscles cannot be ruled out [ 41 ], the most convincing caffeine mechanism involves its action on neuronal A 1 adenosine receptors, as improvements in exercise performance after caffeine ingestion have been associated with increases in spinal and supraspinal excitability [ 42 , 43 ].
Analysis of movement variability have been used in different research fields [ 1 , 2 , 44 ], so that such analysis have been recently incorporated in neuromuscular fatigue studies [ 5 , 6 ].
In an exercise performance scenario, nonlinear measures such as MOEn may be a useful mean to estimate exercise-induced neuromuscular fatigue and its repercussion on motor control and performance responses [ 5 ].
Therefore, such a nonlinear measure could be helpful to improve the understanding of exercise performance and fatigue in different fields of sports sciences. The increased motoneuronal gain suggestion should be interpreted with caution, as no specific measures were performed to indicate motoneuronal gain.
Insights to a motoneuronal gain mechanism could be obtained with advanced EMG techniques, such as the motor unit decomposition algorithms from electrode matrices-derived signal [ 45 ].
However, this technique is still restricted to low-intensity isometric contractions so that the dynamic whole-body exercise used in the present study limited the use of these measures to provide motoneuronal gain mechanisms insights after caffeine ingestion.
A single dose outpyt significantly improve Buy Amazon Products performance, focus, and fat burning aCffeine Caffeine and power output, 23. ppwer consumes it Gluten-free sauces a regular basis Caffeiine. Caffeine is rapidly absorbed into your bloodstream, and blood levels peak after 30— minutes. Caffeine levels remain high for 3—4 hours and then start to drop 1. Unlike most substances and supplementscaffeine can affect cells throughout your body, including muscle and fat cells, as well as cells within your central nervous system 5.Caffeine and power output -
We hypothesized that even under conditions of low glycogen availability, caffeine would increase maximal self-selected power output and thereby partially rescue the reduction in training intensity observed when individuals commence HIT with low glycogen availability. Citation counts are sourced monthly from Scopus and Web of Science® citation databases.
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Export: EndNote Dublin Core BibTeX. Repository Staff Only: item control page. QUT Home Contact. Home Browse About. Description Purpose Commencing selected workouts with low muscle glycogen availability augments several markers of training adaptation compared with undertaking the same sessions with normal glycogen content.
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BMC Psychiatry 18 , Download references. This study was financed in part by the Coordenação de Aperfeiçoamento de Pessoal de Nível Superior—CAPES—Brasil and by Fundação de Amparo à Pesquisa do Estado do Rio de Janeiro FAPERJ.
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Macaé Sports Secretary, City Government of Macaé PMM , Macaé, Rio de Janeiro, , Brazil. Laboratory Research and Innovation in Sports Sciences, Federal University of Rio de Janeiro UFRJ , Macaé Campus, 50, Aluízio da Silva Gomes, Granja Dos Cavaleiros, Rio de Janeiro, , Brazil.
Postgraduate Program in Nutrition, Josué de Castro Nutrition Institute, Federal University of Rio de Janeiro UFRJ , Macaé, Rio de Janeiro, , Brazil. Integrative Physiology Research Center, State University of Southwest Bahia UESB , Jequié, BA, , Brazil.
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and B. were involved in the conceptualization of the study, data collection, data analysis, and the writing of the manuscript. assisted in analysis, and interpretation.
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Abstract The present study was designed to investigate the effects of different caffeine dietary strategies to compare the impact on athletic performance and cardiac autonomic response.
Blinding efficacy At the post-exercise assessment, in the PP condition, 7. Full size table. Figure 1. Full size image. Table 2 Bayesian analysis for the comparison of symbolic analysis parameters obtained at supine position and at different caffeine supplementation conditions.
Figure 2. Table 3 Bayes factor analysis for time of TT-test execution and average power output among caffeine supplementation conditions. Figure 3.
Table 4 Bayesian analysis for the comparison of symbolic analysis parameters among caffeine supplementation conditions. Discussion Since our study presented data from 1 procedures to ensure the control of experiments blood CAF quantification, HRV PRE suppl and POS exerc ; 2 performance in TT-test; 3 HRV along and after the TT-test, the discussion was structured to follow the exposed sequence.
Study design A randomized, double-blind, crossover, placebo-controlled design was used in this study. Informed consent Informed consent was obtained from all the participants involved in the study.
VO 2 max and workload capacity To determine the VO 2 max, participants performed a graded exercise test to exhaustion on the cycle ergometer Cefise, São Paulo, Brazil.
Habitual food intake recording and caffeine-containing foods Cyclists were instructed to maintain their dietary and hydration patterns. Blood caffeine levels The measurement of blood levels of caffeine was performed at baseline and 60 min after intake of capsules. Figure 4. References Mitchell, D.
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Funding This study was financed in part by the Coordenação de Aperfeiçoamento de Pessoal de Nível Superior—CAPES—Brasil and by Fundação de Amparo à Pesquisa do Estado do Rio de Janeiro FAPERJ.
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Publish with us For authors Language editing services Submit manuscript. Search Search articles by subject, keyword or author. Show results from All journals This journal. Advanced search. Close banner Close. Email address Sign up. The subgroup analysis indicated significant increases in strength after the ingestion of caffeine in the capsule form.
The meta-analysis of the effects of the liquid form of caffeine included only three studies and did not report a significant effect. Only one study [ 16 ] used caffeine in the form of a gel. Previous studies indicate that there are no practically meaningful pharmacokinetic differences between these routes of caffeine ingestion [ 33 ]; as such, it is unlikely that marked differences exist when comparing ergogenic effects of various forms of caffeine administration.
Further investigations are needed for liquid forms of caffeine and others that have rarely or never been studied in this context, such as gum and gel. The meta-analysis supports caffeine as an effective ergogenic aid for achieving acute increases in muscle power expressed as vertical jump height.
These results may have considerable applicability to many sports, including basketball and volleyball, in which muscle power and jumping ability are highly related to performance outcomes.
The current analysis included only studies that used vertical jump as the power outcome; as such, it is possible that caffeine ingestion could produce somewhat different effects on other types of muscle power tests.
However, a recent meta-analysis also showed a significant performance-enhancing effect of caffeine on the Wingate test, which is a common test of power [ 35 ]. Furthermore, most of the included studies used countermovement jump for assessing vertical jump; it remains to be explored whether the caffeine ingestion would produce different effects on other forms of vertical jumping.
In addition, all of the included studies evaluated these effects in isolated conditions that may not accurately reflect in-game, sport-specific jumping tasks.
While previous research [ 37 ] has shown an increase in countermovement jump height after ingestion of a caffeine-containing energy drink, it was unclear if the effect was attributable to the caffeine content or the presence of other substances, such as taurine. A recent meta-analysis on caffeinated energy drinks found a significant association between their taurine content and performance, but not between their caffeine content and performance [ 38 ].
As postulated by Bloms et al. Bloms et al. By contrast, Gauvin [ 26 ] reported no effects of caffeine ingestion on muscle power in a group of untrained men, with no previous experience in the exercise.
The subgroup analysis for training status indicated a significant effect for athletes, but not for non-athletes. It may be suggested that future studies should control for this confounding factor by including only participants with or without previous experience in the task, or by performing initial familiarization sessions.
None of the remaining subgroup analysis showed a significant effect of caffeine. These results might be due to the small sample sizes in different subgroup analysis. More studies are needed before reaching conclusions about context-specific effects of caffeine.
Furthermore, while the body of evidence evaluating effects of caffeine on muscle power is still limited; the current meta-analysis shows promising findings, but more studies are needed on this topic. Specifically, studies including different forms of vertical jumping and sport-specific jumping tasks, different population groups, larger sample sizes, and different doses and forms of caffeine are required.
The PEDro scale showed good to excellent quality among the included studies, suggesting that the results of the current meta-analysis were not confounded by the inclusion of studies with poor research methodology.
Only two studies [ 6 , 25 ] reported receiving funding from parties that may have had commercial interest for conducting the research, so it is improbable that the overall results of the current study were significantly affected by financial bias.
To further improve the quality of evidence, future studies should use a double-blind rather than a single-blind design and assess the effectiveness of the blinding. Only three studies [ 3 , 22 , 24 ] reported assessing the effectiveness of the blinding. Future studies examining this topic should include a questionnaire of perception of the trials to prevent possible issues associated with such confounding.
Therefore, the inclusion of such studies may be regarded as a strength rather than a limitation, as it would be inappropriate to omit high-quality contributions to the literature from a comprehensive systematic review. A limitation of the current review is the low number of studies included in the subgroup analysis.
Secondly, a limitation is that no studies were found for age groups other than adolescents and young adults. The findings, therefore, pertain mainly to young individuals and cannot be generalized to other age groups.
Furthermore, due to the high degree of inter-individual variability of effects [ 42 ], these results should be interpreted with caution when it comes to prescribing caffeine supplementation to individuals.
These side effects may be enhanced in naive caffeine users [ 3 , 5 ], so extra precaution may be warranted in such individuals. Caffeine appears to provide significant ergogenic effects on muscle strength and power.
The expression of strength in the form of 1RM is most specific to the sport of powerlifting but may translate to performance improvements in a variety of other strength-power sports. The effects of caffeine on muscle power may apply to athletes in a variety of sports in which jumping is a predominant activity that affects the sport-specific performance.
Subgroup-analyses suggested that the effects of caffeine on strength may be more pronounced in upper body muscles, but further research on this topic is warranted. The results of the present meta-analysis are based on limited evidence, and thus need to be interpreted with caution.
Future studies should explore the optimal dosage and form of caffeine for maximizing effects on strength and power. Finally, responses to caffeine ingestion have a high degree of inter-individual variability, and as such, the applicability of the current findings must be assessed on a case-by-case basis, based on the specific characteristics of the individual and the sports activity or other physical tasks.
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For more information about PLOS Subject Gluten-free sauces, click Tabata workouts for fat burning. PLOS ONE 16 1 : Gluten-free sauces Caffeinr improves cycling time Caffrine performance through enhanced motor output and muscle recruitment. However, it is unknown if caffeine further increases power output entropy. To investigate the effects of caffeine effects on cycling time trial performance and motor output entropy MOEnnine cyclists VO 2MAX of 55 ± 6.Caffeine improves cycling Calorie intake guide trial performance outpit enhanced motor output Prediabetes healthcare providers muscle recruitment.
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Caffeine ingestion improved TT4km performance and motor output responses likely due to a greater power output entropy. View our Privacy Policy for more information.
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Share this article:. ABSTRACT Caffeine improves cycling time trial performance through enhanced motor output and muscle recruitment. More research All research. Sports performance Extrapolating the Coffee and Caffeine 1,3,7-Trimethylxanthine Effects on Exercise and Metabolism—A Concise Review B Starling-Soares et al, Extrapolating the Coffee and Caffeine 1,3,7-Trimethylxanthine Effects on Exercise and Metabolism—A Concise Review, Nutrients, Volume 15 December 12, Sports performance Caffeine and Sport B Saunders et al, Caffeine and Sport, Advances in Food Nutrition Research, published online.
September 25, Sports performance Relationship Between Caffeine Consumption and Young Athletes' Comorbidities, Exercise-Related Symptoms, and Baseline Electrocardiogram J Farber et al, Relationship Between Caffeine Consumption and Young Athletes' Comorbidities, Exercise-Related Symptoms, and Baseline Electrocardiogram, Sports Health.
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: Caffeine and power output| How Caffeine Improves Exercise Performance | Caffeine is ingested most frequently in Cqffeine form of a beverage such as coffee, soft drinks Nourishing pre-training meals tea, although the consumption of many Cafceine beverages, Ppower as ougput drinks, has been Prediabetes healthcare providers a Caffejne rise in the Caffeine and power output two decades [ 1 ]. Article CAS PubMed PubMed Central Google Scholar Pickering, C. The ergogenic effects of caffeine depend on several mechanisms that can vary, such as time course, dose, and magnitude of dependence. Acute endurance exercise induces nuclear p53 abundance in human skeletal muscle Tachtsis, Bill, Smiles, William, Lane, Steven C. Caffeine: use and abuse in sports. Nutrition for sport, exercise and performance: A practical guide for students, sports enthusiasts and professionals pp. The PUBMED search is shown below. |
| Caffeine ingestion and cycling power output in a low or normal muscle glycogen state | QUT ePrints | Cohen J. Statistical power analysis for the behavioral sciences. Hillsdale: Lawrence Erlbaum; Google Scholar. Warren GL, Park ND, Maresca RD, McKibans KI, Millard-Stafford ML. Effect of caffeine ingestion on muscular strength and endurance: a meta-analysis. Med Sci Sports Exerc. Arazi H, Dehlavinejad N, Gholizadeh R. The acute effect of caffeine supplementation on strength, repetition sustainability and work volume of novice bodybuilders. Turk J Kin. Arazi H, Hoseinihaji M, Eghbali E. The effects of different doses of caffeine on performance, rating of perceived exertion and pain perception in teenagers female karate athletes. Braz J Pharm Sci. Brooks JH, Wyld K, Chrismas BCR. Acute effects of caffeine on strength performance in trained and untrained individuals. J Athl Enhancement. Sabblah S, Dixon D, Bottoms L. Sex differences on the acute effects of caffeine on maximal strength and muscular endurance. Comp Exerc Physiol. Diaz-Lara FJ, Del Coso J, García JM, Portillo LJ, Areces F, Abián-Vicén J. Caffeine improves muscular performance in elite Brazilian Jiu-jitsu athletes. Martin J. Does caffeine ingestion prior to high intensity exercise act as an ergogenic aid in sporting performance in male athletes? Cardiff school of sport. Moher D, Liberati A, Tetzlaff J, Altman DG, PRISMA Group. Preferred reporting items for systematic reviews and meta-analyses: the PRISMA statement. Ann Intern Med. Maher CG, Sherrington C, Herbert RD, Moseley AM, Elkins M. Reliability of the PEDro scale for rating quality of randomized controlled trials. Phys Ther. PubMed Google Scholar. McCrary JM, Ackermann BJ, Halaki M. A systematic review of the effects of upper body warm-up on performance and injury. Br J Sports Med. Follmann D, Elliott P, Suh I, Cutler J. Variance imputation for overviews of clinical trials with continuous response. J Clin Epidemiol. Duval S, Tweedie R. Trim and fill: a simple funnel-plot-based method of testing and adjusting for publication bias in meta-analysis. Andrade-Souza VA, Bertuzzi R, de Araujo GG, Bishop D, Lima-Silva AE. Effects of isolated or combined carbohydrate and caffeine supplementation between 2 daily training sessions on soccer performance. Appl Physiol Nutr Metab. Clarke JS, Highton J, Close GL, Twist C. Carbohydrate and caffeine improves high intensity running of elite rugby league interchange players during simulated match play. Foskett A, Ali A, Gant N. Caffeine enhances cognitive function and skill performance during simulated soccer activity. Int J Sport Nutr Exerc Metab. Gant N, Ali A, Foskett A. The influence of caffeine and carbohydrate coingestion on simulated soccer performance. Gauvin M. The effect of caffeine supplementation on muscular endurance in recreationally active college age males. Le Meur Y, Hausswirth C, Mujika I. Tapering for competition: a review. Pyne DB, Mujika I, Reilly T. Peaking for optimal performance: research limitations and future directions. J Sports Sci. Davis JK, Green JM. Caffeine and anaerobic performance: ergogenic value and mechanisms of action. Sports Med. Graham TE. Caffeine and exercise: metabolism, endurance and performance. Collomp K, Ahmaidi S, Chatard JC, Audran M, Préfaut C. Benefits of caffeine ingestion on sprint performance in trained and untrained swimmers. Eur J Appl Physiol Occup Physiol. Lane JD, Steege JF, Rupp SL, Kuhn CM. Menstrual cycle effects on caffeine elimination in the human female. Eur J Clin Pharmacol. Liguori A, Hughes JR, Grass JA. Absorption and subjective effects of caffeine from coffee, cola and capsules. Pharmacol Biochem Behav. Markovic G. Does plyometric training improve vertical jump height? A meta-analytical review. Grgic J. Caffeine ingestion enhances Wingate performance: a meta-analysis. Bishop D. Dietary supplements and team-sport performance. Abian-Vicen J, Puente C, Salinero JJ, González-Millán C, Areces F, Muñoz G, Muñoz-Guerra J, Del Coso J. A caffeinated energy drink improves jump performance in adolescent basketball players. Amino Acids. Souza DB, Del Coso J, Casonatto J, Polito MD. Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis. Eur J Nutr. Saunders B, de Oliveira LF, da Silva RP, de Salles Painelli V, Gonçalves LS, Yamaguchi G, Mutti T, Maciel E, Roschel H, Artioli GG, Gualano B. Placebo in sports nutrition: a proof-of-principle study involving caffeine supplementation. Scand J Med Sci Sports. Tallis J, Muhammad B, Islam M, Duncan MJ. Placebo effects of caffeine on maximal voluntary concentric force of the knee flexors and extensors. Muscle Nerve. Pollo A, Carlino E, Benedetti F. The top-down influence of ergogenic placebos on muscle work and fatigue. Eur J Neurosci. Pickering C, Kiely J. Are the current guidelines on caffeine use in sport optimal for everyone? Inter-individual variation in caffeine ergogenicity, and a move towards personalised sports nutrition. Download references. The datasets supporting the conclusions of this article are included within the article and its additional files. Institute of Sport, Exercise and Active Living ISEAL , Victoria University, Melbourne, Australia. Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC, USA. Human Movement Science Curriculum, Department of Allied Health Sciences, University of North Carolina, Chapel Hill, NC, USA. Faculty of Education, Department of Kinesiology, J. Strossmayer University, Osijek, Croatia. You can also search for this author in PubMed Google Scholar. JG and ZP conceived the idea and conceptualized the review. JG and BL conducted the study selection, data extraction, and methodological quality assessment. JG conducted the meta-analysis. JG drafted the initial manuscript. JG, ET, BL, and ZP contributed to writing the manuscript. All authors read and approved the final manuscript. Correspondence to Zeljko Pedisic. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations. Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. Grgic, J. et al. Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. J Int Soc Sports Nutr 15 , 11 Download citation. Received : 19 July Accepted : 27 February Published : 05 March Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Review Open access Published: 05 March Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis Jozo Grgic 1 , Eric T. Abstract Background Caffeine is commonly used as an ergogenic aid. Methods A search through eight databases was performed to find studies on the effects of caffeine on: i maximal muscle strength measured using 1 repetition maximum tests; and ii muscle power assessed by tests of vertical jump. Results Ten studies on the strength outcome and ten studies on the power outcome met the inclusion criteria for the meta-analyses. Conclusion The meta-analyses showed significant ergogenic effects of caffeine ingestion on maximal muscle strength of upper body and muscle power. Methods Search strategy The systematic literature search was performed following the PRISMA guidelines [ 17 ]. Methodological quality The point PEDro scale was used for the assessment of the methodological quality of studies [ 18 ]. Statistical analysis The meta-analysis was performed using the Comprehensive Meta-analysis software, version 2 Biostat Inc. Results The literature search yielded a total of documents. Table 1 Studies included in the analysis: summary of study designs Full size table. Flow diagram of the search and study selection process. Full size image. Table 2 Results from the subgroup meta-analyses Full size table. Discussion The results of the meta-analysis show that caffeine may be an effective ergogenic aid for muscle strength and power. Strength outcomes Upper and lower body strength The subgroup analysis indicated a significant increase in upper body, but not lower body strength, with caffeine ingestion. Sex The subgroup analysis in males showed a significant improvement in strength with caffeine ingestion. Caffeine form The subgroup analysis indicated significant increases in strength after the ingestion of caffeine in the capsule form. Power outcomes The meta-analysis supports caffeine as an effective ergogenic aid for achieving acute increases in muscle power expressed as vertical jump height. Methodological quality The PEDro scale showed good to excellent quality among the included studies, suggesting that the results of the current meta-analysis were not confounded by the inclusion of studies with poor research methodology. Conclusion Caffeine appears to provide significant ergogenic effects on muscle strength and power. References Rivers WHR, Webber HN. Article CAS PubMed PubMed Central Google Scholar Polito MD, Souza DB, Casonatto J, Farinatti P. Article Google Scholar Astorino TA, Firth K, Rohmann RL. Article CAS PubMed Google Scholar Grgic J, Mikulic P. Article PubMed Google Scholar Goldstein E, Jacobs PL, Whitehurst, Penhollow T, Antonio J. 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The authors wish to thank the participants who contributed their time and effort to undertake this study and to Polypact International Co. Department of Athletic Performance, National Taiwan Normal University, Taipei, Taiwan. Graduate Institute of Sports Training, University of Taipei, Taipei, Taiwan. Department of Physical Education, National Taiwan Normal University, Taipei, Taiwan. Center for General Education, National Sun Yat-sen University, No. You can also search for this author in PubMed Google Scholar. Correspondence to Chia-Lun Lee. Reprints and permissions. Cheng, CF. et al. Caffeine ingestion improves power output decrement during 3-min all-out exercise. Eur J Appl Physiol , — Download citation. Received : 13 January Accepted : 27 June Published : 02 July Issue Date : September Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Abstract Purpose To investigate the effect of caffeine ingestion on the 3-min all-out test 3MT performance and plasma electrolytes in athletes. Results Significant differences in WEP CAF vs. Conclusions Caffeine ingestion did not change EP but improved WEP and the rate of decline in power output during short-term, severe exercise. Access this article Log in via an institution. References Astorino TA, Roberson DW Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: a systematic review. Int J Sport Nutr Exerc Metab 21 1 —32 Article CAS PubMed Google Scholar Bazzucchi I, Felici F, Montini M, Figura F, Sacchetti M Caffeine improves neuromuscular function during maximal dynamic exercise. J Appl Physiol 60 6 — CAS PubMed Google Scholar Bell DG, Jacobs I, Ellerington K Effect of caffeine and ephedrine ingestion on anaerobic exercise performance. 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| Caffeine ingestion improves power output decrement during 3-min all-out exercise | These aspects are less explored in research but Cafreine warrant Prediabetes healthcare providers Cwffeine the practical context Gluten-free sauces outpur the response Gluten-free sauces caffeine supplementation. This was supported by Stuart et Homeopathic remedies for cramps. Analysis of movement variability have been used in different research fields [ 1244 ], so that such analysis have been recently incorporated in neuromuscular fatigue studies [ 56 ]. What Causes Toe and Foot Numbness While Running? Ivy JL, Kammer L, Ding Z, Wang B, Bernard JR, Liao YH, Hwang J. |
| Access this article | Deny Accept. Privacy Preferences. Essential cookies. Marketing cookies. Personalization cookies. Analytics cookies. Reject all cookies Allow all cookies Save preferences. ISIC Home. Health conditions. Bone health. Coffee and the senses. A two-way repeated measures ANOVA indicated no significant substance x set interaction for mean power output MP , mean bar velocity MV , peak power output PP and peak bar velocity PV. In conclusion, this study demonstrated that an acute dose of caffeine before resistance exercise increased mean power output and mean bar velocity during a multiple-set bench press exercise protocol among mild caffeine users. APA Filip-Stachnik, A. Journal of Human Kinetics , 78, Filip-Stachnik, A. Journal of Human Kinetics , 78, pp. Filip-Stachnik, Aleksandra et al. Filip-Stachnik A, Krzysztofik M, Kaszuba M, Leznicka K, Kostrzewa M, Del Coso J et al. Journal of Human Kinetics. 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Nutrition for recovery in aquatic sports. Single and combined effects of beetroot juice and caffeine supplementation on cycling time trial performance Lane, Stephen C. Single and combined effects of beetroot juice and caffeine supplementation on cycling time trial performance. Nutrition considerations for open-water swimming Shaw, Gregory, Koivisto, Anu, Gerrard, David F. Nutrition considerations for open-water swimming. Mitochondrial function in metabolic health: A genetic and environmental tug of war Stephenson, Erin and Hawley, John Alan. Mitochondrial function in metabolic health: A genetic and environmental tug of war. Biochimica et Biophysica Acta. Single and combined effects of betroot juice and caffeine supplementation on cycling time trial performance Lane, Stephen, Hawley, John, Desbrow, Ben, Jones, Andrew, Blackwell, James, Ross, Megan, Zemski, Adam and Burke, Louise. Single and combined effects of betroot juice and caffeine supplementation on cycling time trial performance. Beyond muscle hypertrophy: Why dietary protein is important for endurance athletes Moore, Daniel, Camera, Donny, Areta, José and Hawley, John A.. Beyond muscle hypertrophy: Why dietary protein is important for endurance athletes. Integrative Biology of Exercise Hawley, John A. and Zierath, Juleen R.. Integrative Biology of Exercise. Nutrition considerations in special environments for aquatic sports Stellingwerff, Trent, Pyne, David B. Nutrition considerations in special environments for aquatic sports. The relationship between exercise, nutrition and type 2 diabetes Stephenson, Erin J. The relationship between exercise, nutrition and type 2 diabetes. Medicine and Sport Science. Increasing leucine concentration stimulates mechanistic target of rapamycin signaling an cell growth in C2C12 skeletal muscle cells Areta, José, Hawley, John A. Stanley and Coffey, Vernon. Increasing leucine concentration stimulates mechanistic target of rapamycin signaling an cell growth in C2C12 skeletal muscle cells. Nutrition Research. Reduced resting skeletal muscle protein synthesis is reduced by resistance exercise and protein ingestion following short-term energy deficit Areta, José, Burke, Louise, Camera, Donny, West, Daniel, Crawshay, Siobhan, Moore, Daniel, Stellingwerff, Trent, Phillips, Stuart, Hawley, John A. Reduced resting skeletal muscle protein synthesis is reduced by resistance exercise and protein ingestion following short-term energy deficit. Ramping up the signal: Promoting endurance training adaptation in skeletal muscle by nutritional manipulation Hawley, John Alan and Morton, James. Ramping up the signal: Promoting endurance training adaptation in skeletal muscle by nutritional manipulation. Evaluation of food provision and nutrition support at the London Olympic Games : The opinion of sport nutrition experts Pelly, Fiona, Meyer, Nanna, Pearce, Jeni, Burkhart, Sarah and Burke, Louise. Evaluation of food provision and nutrition support at the London Olympic Games : The opinion of sport nutrition experts. Nitrate supplementation and high-intensity performance in competitive cyclists Hoon, Matthew, Hopkins, William, Jones, Andrew, Martin, David, Halson, Shona, West, Nicholas, Johnson, Nathan and Burke, Louise. Nitrate supplementation and high-intensity performance in competitive cyclists. The Effect of Variable Doses of Inorganic Nitrate-Rich Betroot Juice on Simulated m Rowing Performance in Trained Athletes Hoon, Matthew, Jones, Andrew, Johnson, Nathan, Blackwell, James, Broad, Elizabeth, Lundy, Bronwen, Rice, Anthony and Burke, Louise. The Effect of Variable Doses of Inorganic Nitrate-Rich Betroot Juice on Simulated m Rowing Performance in Trained Athletes. Nutrition for Swimming Shaw, Gregory, Boyd, Kevin, Burke, Louise and Koivisto, Anu. Nutrition for Swimming. Dairy-Based Preexercise Meal Does Not Affect Gut Comfort or Time-Trial Performance in Female Cyclists Haakonssen, Eric, Ross, Megan, Cato, Louise, Nana, Alisa, Knight, Emma, Jenkins, David, Martin, David and Burke, Louise. Dairy-Based Preexercise Meal Does Not Affect Gut Comfort or Time-Trial Performance in Female Cyclists. Meteorin-like is a hormone that regulates immune-adipose interactions to increase beige fat thermogenesis Rao, Rajesh, Long, Jonathan, White, James, Svensson, Katrin, Lou, Jesse, Lokurkar, Isha, Jedrychowski, Mark, Ruas, Jorge, Wrann, Christiane, Lo, James, Camera, Donny, Lachey, Jenn, Gygi, Steven, Seehra, Jasbir, Hawley, John and Spiegelman, Bruce. Meteorin-like is a hormone that regulates immune-adipose interactions to increase beige fat thermogenesis. Integrative biology of exercise Hawley, John A. Integrative biology of exercise. Meteorin-like Is a Hormone that Regulates Immune-Adipose Interactions to Increase Beige Fat Thermogenesis Rao, Rajesh, Long, Jonathan Z. Meteorin-like Is a Hormone that Regulates Immune-Adipose Interactions to Increase Beige Fat Thermogenesis. Acute changes to biomarkers as a consequence of prolonged strenuous running Bird, Stephen R. Acute changes to biomarkers as a consequence of prolonged strenuous running. National Nutritional Programs for the London Olympic Games: A Systematic Approach by Three Different Countries Louise M. Burke, Nanna L. Meyer and Jeni Pearce. National Nutritional Programs for the London Olympic Games: A Systematic Approach by Three Different Countries. The 76th Nestlé Nutrition Institute Workshop, The Olympic Sports Nutrition Conference. Karger AG. Increased lean mass with reduced fat mass in an elite female cyclist returning to competition : Case study Haakonssen, Eric, Martin, David, Burke, Louise and Jenkins, David. Increased lean mass with reduced fat mass in an elite female cyclist returning to competition : Case study. Effects of exercise sessions on DXA measurements of body composition in active people Nana, A, Slater, G, Hopkins, Will and Burke, Louise. Effects of exercise sessions on DXA measurements of body composition in active people. Two weeks of reduced-volume sprint interval or traditional exercise training does not improve metabolic functioning in sedentary obese men Skleryk, J, Karagounis, Leonidas, Hawley, John, Sharman, Matthew, Laursen, Paul and Watson, Greg. Two weeks of reduced-volume sprint interval or traditional exercise training does not improve metabolic functioning in sedentary obese men. Diabetes, Obesity and Metabolism: a journal of pharmacology and therapeutics. Swimming [Reference] Burke, Louise M. and Shaw, Gregory. Swimming [Reference]. In In Maughan, Ronald J. Sports nutrition : Volume XIX of the Encyclopaedia of Sports Medicine an IOC Medical Commission Publication pp. Nutritional strategies to modulate the adaptive response to endurance training Hawley, John Alan. Nutritional strategies to modulate the adaptive response to endurance training. |
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das Unvergleichliche Thema, gefällt mir sehr:)
ich beglückwünsche, welche Wörter..., der glänzende Gedanke
Es ist nicht logisch
die sehr lustige Mitteilung