What Dose of Caffeine to Use: Acute Effects of 3 Doses of Caffeine on Muscle Endurance and Strength
Grgic J, Sabol F, Venier S, Mikulic I, Bratkovic N, Schoenfeld BJ, Pickering C, Bishop DJ, Pedisic Z, Mikulic P
International journal of sports physiology and performance · 30 citations
Review labels
Neutral facts our review recorded about how this study was done. They describe method, never whether we like the result.
How it was studied
- Design
- Randomized controlled trial (classified by our AI screen)
- Studied in
- People
- Main outcome
- Health markers and function
Who paid for it
- Funding
- Funding not disclosed
Publication
- Published
- 2019-09-30 · Int J Sports Physiol Perform · vol. 15 · issue 4 · pp. 470–477
- Publisher
- Human Kinetics
- Cited
- 49 citations · more than 95% of similar papers · 4.7× the field average
- Impact
- Top 10% most cited in its field
- References
- 32 works
- Access
- Free to read
- Research areas
- Coffee research and impacts · Smoking Behavior and Cessation · Tea Polyphenols and Effects
- Keywords
- Caffeine, Placebo, Medicine, Muscle strength, Internal medicine, Animal science, Endocrinology, Biology
10 authors
- Jozo Grgić · corresponding
- Filip Sabol
- Sandro Venier
- Ivan Mikulic
- Nenad Bratković
- Brad Jon Schoenfeld
Abstract
Purpose
To explore the effects of 3 doses of caffeine on muscle strength and muscle endurance.
Methods
Twenty-eight resistance-trained men completed the testing sessions under 5 conditions: no-placebo control, placebo control, and with caffeine doses of 2, 4, and 6 mg·kg-1. Muscle strength was assessed using the 1-repetition-maximum test; muscle endurance was assessed by having the participants perform a maximal number of repetitions with 60% 1-repetition maximum.
Results
In comparison with both control conditions, only a caffeine dose of 2 mg·kg-1 enhanced lower-body strength (d = 0.13-0.15). In comparison with the no-placebo control condition, caffeine doses of 4 and 6 mg·kg-1 enhanced upper-body strength (d = 0.07-0.09) with a significant linear trend for the effectiveness of different doses of caffeine (P = .020). Compared with both control conditions, all 3 caffeine doses enhanced lower-body muscle endurance (d = 0.46-0.68). For upper-body muscle endurance, this study did not find significant effects of caffeine.
Conclusions
This study revealed a linear trend between the dose of caffeine and its effects on upper-body strength. The study found no clear association between the dose of caffeine and the magnitude of its ergogenic effects on lower-body strength and muscle endurance. From a practical standpoint, the magnitude of caffeine's effects on strength is of questionable relevance. A low dose of caffeine (2 mg·kg-1)-for an 80-kg individual, the dose of caffeine in 1-2 cups of coffee-may produce substantial improvements in lower-body muscle endurance with the magnitude of the effect being similar to that attained using higher doses of caffeine.
Abstract via Europe PMC. Copyright remains with the authors or publisher.
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