![]() ![]() The authors suggested that coffee providing 3-8.1 mg/kg of caffeine may be used as a safe alternative to anhydrous caffeine to improve endurance performance 7. Further research published in 2012 concluded that a caffeine intake of 3mg/kg body weight appears to improve cycling performance although doubling this (to 6mg/kg body weight) did not confer additional performance improvement in well-trained athletes 5.Īdditionally, a 2013 study considered the potentially enhancing effects of caffeine versus coffee, concluding that caffeine consumed in coffee (5mg/kg body weight) and as a supplement (5mg/kg body weight) one hour prior to exercise can improve endurance exercise performance 6.Ī 2016 review concluded that there is an indication that the use of coffee (as opposed to caffeine alone) as an ergogenic aid can improve performance in endurance cycling and running 7. ![]() In 2011, a study examining caffeine withdrawal and high-intensity endurance cycling performance also suggested that an intake of caffeine of 3mg/kg body significantly improved exercise performance irrespective of whether a 4-day withdrawal period was imposed on habitual caffeine users 4. However, abstaining from caffeine for at least 7 days before an event optimised caffeine’s ergogenic effect on performance during the event 3. ![]() The review concluded that overall caffeine ingestion can be an effective ergogenic aid for endurance athletes when consumed in moderate quantities (3-6mg/kg body weight), before and/or during exercise 3. Thirty of these showed a performance improvement with a mean improvement of 3.2 ± 4.3 % with caffeine consumption. Inclusion criteria were met by 21 papers covering 33 trials 3. ![]()
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