Unlike most substances and supplements , caffeine can affect cells throughout your body, including muscle and fat cells, as well as cells within your central nervous system 5. Caffeine is eventually broken down in the liver 1.

Caffeine can easily pass throughout your body. It has varied effects on your hormones, muscles, and brain. Due to its positive effects on exercise performance, some organizations — such as the National Collegiate Athletic Association NCAA — have even started to ban it in high doses.

One large review of studies found that caffeine modestly improves endurance when used in moderate doses of 1. In one study, trained cyclists who consumed either and mg doses of caffeine along with a carbohydrate-electrolyte solution late in exercise completed a time trial faster than those who consumed only the carbohydrate-electrolyte solution.

Other research examined the effect of coffee due to its naturally high levels of caffeine. Research suggests both caffeine and caffeinated coffee produce similar benefits for endurance exercise performance Some research suggests that a genetic variation that affects how you metabolize caffeine may determine the extent to which caffeine improves your endurance performance.

In one study, competitive male athletes consumed either 0. All who consumed caffeine experienced performance improvements. Although, those with the genetic variation experienced significantly greater dose-dependent improvements in endurance performance than those without the genetic variation Caffeine and coffee can both significantly improve performance for endurance athletes.

A genetic variation may determine the extent to which caffeine improves your endurance performance. Caffeine has impressive benefits for trained athletes, but it may offer less significant benefits for beginners or those who are untrained In one small, well-designed study, men who participated in high intensity cycling felt less fatigued and were able to continue cycling longer after consuming 1.

However, in another study, supplementing with mg of caffeine or coffee along with creatine did not improve sprint performance in physically active males A review of studies showed that consuming 1.

For high intensity sports like cycling or swimming, caffeine may benefit trained athletes more than untrained individuals. Although several studies have found a positive effect, the evidence is inconclusive 23 , 24 , In one study, 12 participants performed bench presses after consuming 1.

After consuming caffeine, participants demonstrated significantly increased force and power output compared with a placebo In another study, 12 people who regularly consumed caffeine consumed either a placebo or 1.

Compared with a placebo, consuming caffeine increased mean power output and mean bar velocity when performing 5 sets of a bench press throw However, in one small but well-designed study, ingestion of caffeine prior to a workout did not significantly affect muscle strength, as measured by handgrip strength, among CrossFit athletes Another study looked at whether consuming a high dose of caffeine improves muscle strength in male athletes who regularly drank coffee.

Taking a high dose of caffeine did not significantly affect their maximum bench press strength compared with a placebo Overall, studies indicate that caffeine may provide benefits for power-based activities, but more research is needed to confirm this.

Caffeine may help improve performance in strength or power-based exercises, but study results are mixed. Caffeine is a common ingredient in weight loss supplements.

Caffeine also modestly increases your daily calorie expenditure One review of studies showed that consuming 1. However, no evidence suggests that caffeine consumption promotes significant weight loss. Caffeine can help release stored fat from fat cells, especially before and at the end of a workout.

It can also help you burn more calories. If you regularly consume coffee, energy drinks, caffeinated soda, or dark chocolate , you may experience fewer benefits from caffeine supplements. This is because your body has developed a tolerance to caffeine Research suggests both caffeine anhydrous supplements and regular coffee provide benefits for exercise performance When supplementing with caffeine, the dose is often based on body weight, set at around 1.

This is about — mg for most people, although some studies use up to — mg 1. Start at a low dose — around — mg — to assess your tolerance.

Then increase the dose to or even mg to maintain a performance benefit. Very high doses — 4. If you wish to use caffeine for athletic performance, you should also save it for key events or races to maintain sensitivity to its effects.

For optimal performance, take it about 60 minutes before a race or event. That said, the optimal timing may depend on the form of supplementation.

For example, caffeinated chewing gums may be taken closer to the start of a race or event. Consuming — mg of caffeine 60 minutes before a race or event can help maximize performance benefits. At a sensible dose, caffeine can provide many benefits with few side effects.

However, it may be unsuitable for some people. Here are some common side effects of too much caffeine :. High doses of mg — the amount in about 6 cups of coffee — have been shown to increase tremors and restlessness, especially for people who are not used to caffeine.

People who are prone to anxiety may also want to avoid high doses Those with heart disease, high blood pressure, gastroesophageal reflux disease GERD , and several other conditions, as well as people who are pregnant, should use caution when consuming caffeine and consult their doctor to determine whether caffeine is safe for them.

Timing may also matter, as late-night or evening caffeine can disrupt sleep. Try to avoid caffeine intake after 4 or 5 p. Finally, you could become ill, or even die, if you overdose on extremely high amounts of caffeine.

Do not confuse milligrams with grams when using caffeine supplements. Caffeine is a fairly safe supplement at the recommended doses.

It may cause minor side effects in some people and should be used with caution in individuals with heart disease, high blood pressure, GERD, and several other conditions. Caffeine is one of the most effective exercise supplements available. J Strength Cond Res, 1 Graham TE.

Sports Med, 11 Graham TE , Battram DS , Dela F , El-Sohemy A , Thong FS. Green JM , Wickwire PJ , McLester JR , Gendle S , Hudson G , Pritchett RC , Laurent CM. Int J Sports Physiol Perform, 3 Hall R, de Antueno C, Webber A ; Canadian Research Ethics Board.

Can J Anaesth, 5 Siquier-Coll J , Delgado-García G , Soto-Méndez F , Liñán-González A , García R , González-Fernández FT. Nutrients , 16 1 , 21 Dec Cited by: 0 articles PMID: PMCID: PMC Articles in the Open Access Subset are available under a Creative Commons license.

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Front Nutr , , 18 Oct Haugen ME , Vårvik FT , Grgic J , Studsrud H , Austheim E , Zimmermann EM , Falch HN , Larsen S , van den Tillaar R , Bjørnsen T.

Eur J Nutr , 62 7 , 14 Jul Cirone D , Berbrier DE , Gibbs JC , Usselman CW. Arch Gynecol Obstet , 1 , 15 Mar Cited by: 0 articles PMID: To arrive at the top five similar articles we use a word-weighted algorithm to compare words from the Title and Abstract of each citation.

Black CD , Waddell DE , Gonglach AR. Med Sci Sports Exerc , 47 6 , 01 Jun Cited by: 38 articles PMID: Timmins TD , Saunders DH. J Strength Cond Res , 28 11 , 01 Nov Cited by: 22 articles PMID: Beck TW , Housh TJ , Schmidt RJ , Johnson GO , Housh DJ , Coburn JW , Malek MH.

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Europe PMC requires Javascript to function effectively. Recent Activity. Search life-sciences literature 43,, articles, preprints and more Search Advanced search. This website requires cookies, and the limited processing of your personal data in order to function. By using the site you are agreeing to this as outlined in our privacy notice and cookie policy.

Warren GL 1 ,. Park ND ,. Maresca RD ,. McKibans KI ,. Millard-Stafford ML. Affiliations 1. Division of Physical Therapy, Georgia State University, Atlanta, GA , USA.

Authors Warren GL 1. Share this article Share with email Share with twitter Share with linkedin Share with facebook. Abstract Purpose Our objective was to perform a systematic review and meta-analysis of the research literature assessing the effect of caffeine ingestion on maximal voluntary contraction MVC strength and muscular endurance.

Effect sizes ES were calculated as the standardized mean difference and meta-analyses were completed using a random-effects model. However, caffeine appears to improve MVC strength primarily in the knee extensors i. In an attempt to offer a physiological mechanism behind caffeine's ability to improve MVC strength, a meta-analysis was run on ES from nine studies that measured percent muscle activation during MVC in trials comparing caffeine versus placebo; the overall ES 0.

However, it appears caffeine improves muscular endurance only when it is assessed using open i. Conclusions Overall, caffeine ingestion improves MVC strength and muscular endurance. The effect on strength appears exclusively in the knee extensors, and the effect on muscular endurance appears only detectable with open end point tests.

aspx Subscription required at www. References Articles referenced by this article 51 Effect of caffeine ingestion on one-repetition maximum muscular strength. Astorino TA , Rohmann RL , Firth K Eur J Appl Physiol, 2 MED: Caffeine ingestion and isokinetic strength.

Bond V , Gresham K , McRae J , Tearney RJ Br J Sports Med, 3 MED: The effects of moderate doses of caffeine on fatigue parameters of the forearm flexor muscles. Bugyi GJ Am Correct Ther J, 2 MED: Caffeine and sports performance.

Burke LM Appl Physiol Nutr Metab, 6 MED: Effects of caffeine ingestion on exercise testing: a meta-analysis. Doherty M , Smith PM Int J Sport Nutr Exerc Metab, 6 MED: Effect of caffeine on sport-specific endurance performance: a systematic review.

Ganio MS , Klau JF , Casa DJ , Armstrong LE , Maresh CM J Strength Cond Res, 1 MED: Caffeine and exercise: metabolism, endurance and performance.

A genetic variation may determine the extent to which caffeine improves your endurance performance. Caffeine has impressive benefits for trained athletes, but it may offer less significant benefits for beginners or those who are untrained In one small, well-designed study, men who participated in high intensity cycling felt less fatigued and were able to continue cycling longer after consuming 1.

However, in another study, supplementing with mg of caffeine or coffee along with creatine did not improve sprint performance in physically active males A review of studies showed that consuming 1.

For high intensity sports like cycling or swimming, caffeine may benefit trained athletes more than untrained individuals.

Although several studies have found a positive effect, the evidence is inconclusive 23 , 24 , In one study, 12 participants performed bench presses after consuming 1. After consuming caffeine, participants demonstrated significantly increased force and power output compared with a placebo In another study, 12 people who regularly consumed caffeine consumed either a placebo or 1.

Compared with a placebo, consuming caffeine increased mean power output and mean bar velocity when performing 5 sets of a bench press throw However, in one small but well-designed study, ingestion of caffeine prior to a workout did not significantly affect muscle strength, as measured by handgrip strength, among CrossFit athletes Another study looked at whether consuming a high dose of caffeine improves muscle strength in male athletes who regularly drank coffee.

Taking a high dose of caffeine did not significantly affect their maximum bench press strength compared with a placebo Overall, studies indicate that caffeine may provide benefits for power-based activities, but more research is needed to confirm this.

Caffeine may help improve performance in strength or power-based exercises, but study results are mixed. Caffeine is a common ingredient in weight loss supplements.

Caffeine also modestly increases your daily calorie expenditure One review of studies showed that consuming 1. However, no evidence suggests that caffeine consumption promotes significant weight loss. Caffeine can help release stored fat from fat cells, especially before and at the end of a workout.

It can also help you burn more calories. If you regularly consume coffee, energy drinks, caffeinated soda, or dark chocolate , you may experience fewer benefits from caffeine supplements.

This is because your body has developed a tolerance to caffeine Research suggests both caffeine anhydrous supplements and regular coffee provide benefits for exercise performance When supplementing with caffeine, the dose is often based on body weight, set at around 1.

This is about — mg for most people, although some studies use up to — mg 1. Start at a low dose — around — mg — to assess your tolerance. Then increase the dose to or even mg to maintain a performance benefit. Very high doses — 4. If you wish to use caffeine for athletic performance, you should also save it for key events or races to maintain sensitivity to its effects.

For optimal performance, take it about 60 minutes before a race or event. That said, the optimal timing may depend on the form of supplementation. For example, caffeinated chewing gums may be taken closer to the start of a race or event. Consuming — mg of caffeine 60 minutes before a race or event can help maximize performance benefits.

At a sensible dose, caffeine can provide many benefits with few side effects. However, it may be unsuitable for some people.

Here are some common side effects of too much caffeine :. High doses of mg — the amount in about 6 cups of coffee — have been shown to increase tremors and restlessness, especially for people who are not used to caffeine.

People who are prone to anxiety may also want to avoid high doses Those with heart disease, high blood pressure, gastroesophageal reflux disease GERD , and several other conditions, as well as people who are pregnant, should use caution when consuming caffeine and consult their doctor to determine whether caffeine is safe for them.

Timing may also matter, as late-night or evening caffeine can disrupt sleep. Try to avoid caffeine intake after 4 or 5 p. Finally, you could become ill, or even die, if you overdose on extremely high amounts of caffeine.

Do not confuse milligrams with grams when using caffeine supplements. Caffeine is a fairly safe supplement at the recommended doses. It may cause minor side effects in some people and should be used with caution in individuals with heart disease, high blood pressure, GERD, and several other conditions.

Caffeine is one of the most effective exercise supplements available. Studies have shown that caffeine can benefit endurance performance, high intensity exercise, and power sports. However, it seems to benefit trained athletes the most.

Both caffeine anhydrous supplements and regular coffee provide performance benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Find out about the health risks of caffeine anhydrous, the powdered caffeine in supplements and energy drinks, and those of caffeine in general. Caffeine can have impressive health benefits, but high doses can also lead to unpleasant side effects.

Here are 9 side effects of too much caffeine. Caffeine can kick start your senses within 15 minutes. See exactly what caffeine does to your body with this interactive graphic.

Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.

For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. J Sci Med Sport , 22 3 , 30 Aug Cited by: 28 articles PMID: Contact us. Europe PMC requires Javascript to function effectively.

Recent Activity. Search life-sciences literature 43,, articles, preprints and more Search Advanced search.

This website requires cookies, and the limited processing of your personal data in order to function. By using the site you are agreeing to this as outlined in our privacy notice and cookie policy.

Warren GL 1 ,. Park ND ,. Maresca RD ,. McKibans KI ,. Millard-Stafford ML. Affiliations 1. Division of Physical Therapy, Georgia State University, Atlanta, GA , USA. Authors Warren GL 1.

Share this article Share with email Share with twitter Share with linkedin Share with facebook. Abstract Purpose Our objective was to perform a systematic review and meta-analysis of the research literature assessing the effect of caffeine ingestion on maximal voluntary contraction MVC strength and muscular endurance.

Effect sizes ES were calculated as the standardized mean difference and meta-analyses were completed using a random-effects model. However, caffeine appears to improve MVC strength primarily in the knee extensors i. In an attempt to offer a physiological mechanism behind caffeine's ability to improve MVC strength, a meta-analysis was run on ES from nine studies that measured percent muscle activation during MVC in trials comparing caffeine versus placebo; the overall ES 0.

However, it appears caffeine improves muscular endurance only when it is assessed using open i. Conclusions Overall, caffeine ingestion improves MVC strength and muscular endurance.

The effect on strength appears exclusively in the knee extensors, and the effect on muscular endurance appears only detectable with open end point tests.

aspx Subscription required at www. References Articles referenced by this article 51 Effect of caffeine ingestion on one-repetition maximum muscular strength. Astorino TA , Rohmann RL , Firth K Eur J Appl Physiol, 2 MED: Caffeine ingestion and isokinetic strength. Bond V , Gresham K , McRae J , Tearney RJ Br J Sports Med, 3 MED: The effects of moderate doses of caffeine on fatigue parameters of the forearm flexor muscles.

Bugyi GJ Am Correct Ther J, 2 MED: Caffeine and sports performance. Burke LM Appl Physiol Nutr Metab, 6 MED: Effects of caffeine ingestion on exercise testing: a meta-analysis. Doherty M , Smith PM Int J Sport Nutr Exerc Metab, 6 MED: Effect of caffeine on sport-specific endurance performance: a systematic review.

Ganio MS , Klau JF , Casa DJ , Armstrong LE , Maresh CM J Strength Cond Res, 1 MED: Caffeine and exercise: metabolism, endurance and performance. Graham TE Sports Med, 11 MED: Does caffeine alter muscle carbohydrate and fat metabolism during exercise?

Graham TE , Battram DS , Dela F , El-Sohemy A , Thong FS Appl Physiol Nutr Metab, 6 MED: Effects of caffeine on repetitions to failure and ratings of perceived exertion during resistance training.

Green JM , Wickwire PJ , McLester JR , Gendle S , Hudson G , Pritchett RC , Laurent CM Int J Sports Physiol Perform, 3 MED: Publication bias in the medical literature: a review by a Canadian Research Ethics Board. Hall R, de Antueno C, Webber A ; Canadian Research Ethics Board Can J Anaesth, 5 MED: Show 10 more references 10 of Smart citations by scite.

ai include citation statements extracted from the full text of the citing article. The number of the statements may be higher than the number of citations provided by EuropePMC if one paper cites another multiple times or lower if scite has not yet processed some of the citing articles.

Explore citation contexts and check if this article has been supported or disputed. The Effect of Caffeine Supplementation on Female Volleyball Players' Performance and Wellness during a Regular Training Week.

Siquier-Coll J , Delgado-García G , Soto-Méndez F , Liñán-González A , García R , González-Fernández FT Nutrients , 16 1 , 21 Dec Cited by: 0 articles PMID: PMCID: PMC Articles in the Open Access Subset are available under a Creative Commons license.

Supplementation of caffeine and sodium bicarbonate together could not improve performance and performance-related factors in CrossFit participants: a randomized, double-blind, placebo-controlled study.

Ziyaiyan A , Shabkhiz F , Hofmeister M J Int Soc Sports Nutr , 20 1 , 01 Dec Cited by: 1 article PMID: PMCID: PMC Articles in the Open Access Subset are available under a Creative Commons license. Acute effect of different doses of caffeinated chewing gum on exercise performance in caffeine-habituated male soccer players.

Yildirim UC , Akcay N , Alexe DI , Esen O , Gulu M , Cîrtiţă-Buzoianu C , Cinarli FS , Cojocaru M , Sari C , Alexe CI , Karayigit R Front Nutr , , 18 Oct Cited by: 0 articles PMID: PMCID: PMC Articles in the Open Access Subset are available under a Creative Commons license.

Effect of isolated and combined ingestion of caffeine and citrulline malate on resistance exercise and jumping performance: a randomized double-blind placebo-controlled crossover study. Haugen ME , Vårvik FT , Grgic J , Studsrud H , Austheim E , Zimmermann EM , Falch HN , Larsen S , van den Tillaar R , Bjørnsen T Eur J Nutr , 62 7 , 14 Jul Cited by: 1 article PMID: PMCID: PMC Articles in the Open Access Subset are available under a Creative Commons license.

Health-related physical fitness in women with polycystic ovary syndrome versus controls: a systematic review and meta-analysis. Cirone D , Berbrier DE , Gibbs JC , Usselman CW Arch Gynecol Obstet , 1 , 15 Mar Cited by: 0 articles PMID: Review.

Similar Articles To arrive at the top five similar articles we use a word-weighted algorithm to compare words from the Title and Abstract of each citation.

Caffeine's Ergogenic Effects on Cycling: Neuromuscular and Perceptual Factors. Black CD , Waddell DE , Gonglach AR Med Sci Sports Exerc , 47 6 , 01 Jun Cited by: 38 articles PMID: Effect of caffeine ingestion on maximal voluntary contraction strength in upper- and lower-body muscle groups.

Timmins TD , Saunders DH J Strength Cond Res , 28 11 , 01 Nov Cited by: 22 articles PMID: The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. Beck TW , Housh TJ , Schmidt RJ , Johnson GO , Housh DJ , Coburn JW , Malek MH J Strength Cond Res , 20 3 , 01 Aug Cited by: 71 articles PMID: Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis.

Souza DB , Del Coso J , Casonatto J , Polito MD Eur J Nutr , 56 1 , 18 Oct Cited by: 62 articles PMID: Review. The effects of caffeine ingestion on isokinetic muscular strength: A meta-analysis. Grgic J , Pickering C J Sci Med Sport , 22 3 , 30 Aug Cited by: 28 articles PMID: Review.

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