Summary of a review article looking at published meta-analysis on effect of caffeine on exercise performance.
Healthy persons of any age or sex.
Umbrella review of 21 meta-analysis (11 reviews).
Exercise performance: maximal speed during running, cycling or rowing, aerobic endurance, 30s Wingate test, isokinetic strength assessment, 1RM, vertical jump, and muscular endurance.
- In the 21 meta-analyses, the prevalence of male-only studies ranged from 72-100%. Not many studies have tested the effect of caffeine on women.
- A caffeine dose of 6mg per kg was most commonly used.
- Most studies did not use coffee but caffeine powder, energy drinks, bars, or gels. However, the authors calculated that two cups of coffee 60 minutes before the exercise could have an ergogenic effect on many individuals.
Take home message
Grgic J, Grgic I, Pickering C, Schoenfeld BJ, Bishop DJ, Pedisic Z. Wake up and smell the coffee: Caffeine supplementation and exercise performance—An umbrella review of 21 published meta-analyses. British journal of sports medicine. 2020 Jun 1;54(11):681-8.