Exercise and sport performance with low doses of caffeine.
Study Goal
The researchers aimed to evaluate the effects of low-dose caffeine (<3 mg/kg body mass) on exercise performance, cognitive function, and side effects compared to moderate-high doses.
Results Summary
Low-dose caffeine improved vigilance, alertness, mood, and cognitive processes without altering peripheral whole-body responses or causing significant side effects, while moderate-high doses showed variable results and more adverse effects. The ergogenic benefits of low doses appear to stem from central nervous system alterations, but effects on high-intensity activities remain understudied.
Population
Athletes and individuals engaged in exercise or sport activities.
Effective Dosage
Low doses (<3 mg/kg body mass, ~200 mg); moderate-high doses (5-13 mg/kg body mass).
Duration
Not specified.
Interactions
None mentioned.
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
moderate to high caffeine doses (5-13 mg/kg body mass) | increase | responses to exercise at the whole-body level | - | - | have profound effects on the responses to exercise | #1 |
moderate to high caffeine doses (5-13 mg/kg body mass) | no change | results | - | variable | are associated with variable results | #2 |
moderate to high caffeine doses (5-13 mg/kg body mass) | increase | side effects | - | some | are associated with some undesirable side effects | #3 |
low doses of caffeine (<3 mg/kg body mass, ~200 mg) | increase | performance in some exercise and sport situations | - | - | are ergogenic | #4 |
lower caffeine doses | no change | peripheral whole-body responses to exercise | - | - | do not alter | #5 |
lower caffeine doses | increase | vigilance, alertness, and mood and cognitive processes | - | - | improve | #6 |
lower caffeine doses | decrease | side effects | - | few, if any | are associated with few, if any, side effects | #7 |
low caffeine doses | increase | ergogenic effect | - | - | appears to result from alterations in the central nervous system | #8 |
low doses of caffeine | neutral | high-intensity sprint and burst activities | - | - | potential effects on | #9 |
low doses of caffeine | no change | responses | athletes | variable | responses are variable | #10 |
Caffeine is a popular work-enhancing supplement that has been actively researched since the 1970s. The majority of research has examined the effects of moderate to high caffeine doses (5-13 mg/kg body mass) on exercise and sport. These caffeine doses have profound effects on the responses to exercise at the whole-body level and are associated with variable results and some undesirable side effects. Low doses of caffeine (<3 mg/kg body mass, ~200 mg) are also ergogenic in some exercise and sport situations, although this has been less well studied. Lower caffeine doses (1) do not alter the peripheral whole-body responses to exercise; (2) improve vigilance, alertness, and mood and cognitive processes during and after exercise; and (3) are associated with few, if any, side effects. Therefore, the ergogenic effect of low caffeine doses appears to result from alterations in the central nervous system. However, several aspects of consuming low doses of caffeine remain unresolved and suffer from a paucity of research, including the potential effects on high-intensity sprint and burst activities. The responses to low doses of caffeine are also variable and athletes need to determine whether the ingestion of ~200 mg of caffeine before and/or during training and competitions is ergogenic on an individual basis.