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Antonio J, Newmire DE, Stout JR, Antonio B, Gibbons M, Lowery LM, Harper J, Willoughby D, Evans C, Anderson D, Goldstein E, Rojas J, Monsalves-Álvarez M, Forbes SC, Gomez Lopez J, Ziegenfuss T, Moulding BD, Candow D, Sagner M, Arent SM. Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr 2024; 21:2323919. [PMID: 38466174 DOI: 10.1080/15502783.2024.2323919] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/04/2023] [Accepted: 02/17/2024] [Indexed: 03/12/2024] Open
Abstract
Caffeine is a popular ergogenic aid that has a plethora of evidence highlighting its positive effects. A Google Scholar search using the keywords "caffeine" and "exercise" yields over 200,000 results, emphasizing the extensive research on this topic. However, despite the vast amount of available data, it is intriguing that uncertainties persist regarding the effectiveness and safety of caffeine. These include but are not limited to: 1. Does caffeine dehydrate you at rest? 2. Does caffeine dehydrate you during exercise? 3. Does caffeine promote the loss of body fat? 4. Does habitual caffeine consumption influence the performance response to acute caffeine supplementation? 5. Does caffeine affect upper vs. lower body performance/strength differently? 6. Is there a relationship between caffeine and depression? 7. Can too much caffeine kill you? 8. Are there sex differences regarding caffeine's effects? 9. Does caffeine work for everyone? 10. Does caffeine cause heart problems? 11. Does caffeine promote the loss of bone mineral? 12. Should pregnant women avoid caffeine? 13. Is caffeine addictive? 14. Does waiting 1.5-2.0 hours after waking to consume caffeine help you avoid the afternoon "crash?" To answer these questions, we performed an evidence-based scientific evaluation of the literature regarding caffeine supplementation.
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Affiliation(s)
- Jose Antonio
- Nova Southeastern University, Department of Health and Human Performance, Davie, FL, USA
| | - Daniel E Newmire
- Texas Woman's University, Exercise Physiology and Biochemistry Laboratory, School of Health Promotion and Kinesiology, Denton, TX, USA
| | - Jeffrey R Stout
- University of Central Florida, College of Health Professions and Sciences, Orlando, FL, USA
| | - Brandi Antonio
- University of Central Florida, College of Health Professions and Sciences, Orlando, FL, USA
| | | | - Lonnie M Lowery
- Nutrition, Exercise and Wellness Associates, Cuyahoga Falls, OH, USA
- Walsh University, Department of Exercise Science, North Canton, OH, USA
| | - Joseph Harper
- Walsh University, Department of Exercise Science, North Canton, OH, USA
| | - Darryn Willoughby
- School of Exercise and Sport Science, University of Mary Hardin-Baylor, Belton, TX, USA
| | - Cassandra Evans
- Nova Southeastern University, Department of Health and Human Performance, Davie, FL, USA
| | - Dawn Anderson
- Indiana Tech, Exercise and Sport Performance Laboratory, Fort Wayne, IN, USA
| | - Erica Goldstein
- Stetson University, Department of Health Sciences, Deland, FL, USA
| | - Jose Rojas
- Keiser University, Fort Lauderdale, FL, USA
- Rocky Mountain University of Health Professions, Provo, UT, USA
| | - Matías Monsalves-Álvarez
- Universidad de O´Higgins, Exercise Metabolism and Nutrition Laboratory. Instituto de Ciencias de la Salud, Rancagua, Chile
- Motion Human Performance Laboratory, Lo Barnechea, Chile
| | - Scott C Forbes
- Brandon University, Department of Physical Education Studies, CBrandon, MB, Canada
| | | | - Tim Ziegenfuss
- The Center for Applied Health Sciences, Canfield, OH, USA
| | - Blake D Moulding
- University of Regina, Faculty of Kinesiology and Health Studies, Regina, SK, Canada
| | - Darren Candow
- University of Regina, Faculty of Kinesiology and Health Studies, Regina, SK, Canada
| | | | - Shawn M Arent
- University of South Carolina, Arnold School of Public Health, Columbia, SC, USA
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Zhang Y, Yang W, Xue Y, Hou D, Chen S, Xu Z, Peng S, Zhao H, Wang C, Liu C. Timing Matters: Time of Day Impacts the Ergogenic Effects of Caffeine-A Narrative Review. Nutrients 2024; 16:1421. [PMID: 38794659 PMCID: PMC11124133 DOI: 10.3390/nu16101421] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/06/2024] [Revised: 05/03/2024] [Accepted: 05/04/2024] [Indexed: 05/26/2024] Open
Abstract
Caffeine has attracted significant attention from researchers in the sports field due to its well-documented ergogenic effects across various athletic disciplines. As research on caffeine continues to progress, there has been a growing emphasis on evaluating caffeine dosage and administration methods. However, investigations into the optimal timing of caffeine intake remain limited. Therefore, this narrative review aimed to assess the ergogenic effects of caffeine administration at different times during the morning (06:00 to 10:00) and evening (16:00 to 21:00). The review findings suggest that circadian rhythms play a substantial role in influencing sports performance, potentially contributing to a decline in morning performance. Caffeine administration has demonstrated effectiveness in mitigating this phenomenon, resulting in ergogenic effects and performance enhancement, even comparable to nighttime levels. While the specific mechanisms by which caffeine regulates circadian rhythms and influences sports performance remain unclear, this review also explores the mechanisms underlying caffeine's ergogenic effects, including the adenosine receptor blockade, increased muscle calcium release, and modulation of catecholamines. Additionally, the narrative review underscores caffeine's indirect impact on circadian rhythms by enhancing responsiveness to light-induced phase shifts. Although the precise mechanisms through which caffeine improves morning performance declines via circadian rhythm regulation necessitate further investigations, it is noteworthy that the timing of caffeine administration significantly affects its ergogenic effects during exercise. This emphasizes the importance of considering caffeine intake timing in future research endeavors to optimize its ergogenic potential and elucidate its mechanisms.
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Affiliation(s)
- Ye Zhang
- Sport Coaching College, Beijing Sport University, Beijing 100084, China
| | - Weijun Yang
- Sport Coaching College, Beijing Sport University, Beijing 100084, China
| | - Yizhang Xue
- Sport Coaching College, Beijing Sport University, Beijing 100084, China
| | - Dingchun Hou
- Institute of Population Research, Peking University, Beijing 100871, China
| | - Songyue Chen
- Department of Bioengineering, University of California, Los Angeles, Los Angeles, CA 90095, USA
| | - Zhiqin Xu
- School of Sport Science, Beijing Sport University, Beijing 100084, China
| | - Sijia Peng
- National Engineering Research Center of Fruit and Vegetable Processing, College of Food Science and Nutritional Engineering, China Agricultural University, Beijing 100083, China
| | - Haotian Zhao
- Department of Physical Education, Jiangnan University, Wuxi 214122, China
| | - Can Wang
- College of Food Science and Nutritional Engineering, China Agricultural University, Beijing 100083, China
| | - Chang Liu
- School of Sport Science, Beijing Sport University, Beijing 100084, China
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Bernardo MF, Enes A, Rezende EF, Okuyama AR, Alves RC, de Andrade M, Macedo ACG, de Barros MP, Candow DG, Forbes SC, Souza-Junior TP. Caffeine Does Not Alter Performance, Perceptual Responses, and Oxidative Stress After Short Sprint Interval Training. Int J Sport Nutr Exerc Metab 2024; 34:179-187. [PMID: 38266627 DOI: 10.1123/ijsnem.2023-0170] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/07/2023] [Revised: 11/28/2023] [Accepted: 12/04/2023] [Indexed: 01/26/2024]
Abstract
Despite the abundance of research investigating the efficacy of caffeine supplementation on exercise performance, the physiological and biochemical responses to caffeine supplementation during intermittent activities are less evident. This study investigated the acute effects of caffeine supplementation on measures of exercise performance, ratings of perceived exertion, and biomarkers of oxidative stress induced by an acute bout of sprint interval training. In a randomized crossover design, 12 healthy males (age: 26 ± 4 years, height: 177.5 ± 6 cm, body mass: 80.7 ± 7.6 kg) ingested 6 mg/kg of caffeine or placebo 60 min prior to performing sprint interval training (12 × 6 s "all-out sprints" interspersed by 60 s of rest). Performance scores and ratings of perceived exertion were assessed after every sprint. Blood samples were collected before supplementation, prior to and following each sprint, and 5 and 60 min after the last sprint. Caffeine had no effect on any performance measures, ratings of perceived exertion, or biomarkers of oxidative stress (p > .05). In conclusion, caffeine supplementation does not improve performance or decrease oxidative stress after an acute bout of sprint interval training.
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Affiliation(s)
- Mauro F Bernardo
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná, Curitiba, PR, Brazil
| | - Alysson Enes
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná, Curitiba, PR, Brazil
| | - Elisangela F Rezende
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná, Curitiba, PR, Brazil
| | - Alexandre R Okuyama
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná, Curitiba, PR, Brazil
| | - Ragami C Alves
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná, Curitiba, PR, Brazil
| | - Murilo de Andrade
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná, Curitiba, PR, Brazil
| | - Ana Carolina G Macedo
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná, Curitiba, PR, Brazil
| | - Marcelo Paes de Barros
- Institute of Physical Activity and Sports Science (ICAFE), Cruzeiro do Sul University, São Paulo, SP, Brazil
| | - Darren G Candow
- Faculty of Kinesiology and Health Studies, University of Regina, Regina, SK, Canada
| | - Scott C Forbes
- Department of Physical Education Studies, Brandon University, Brandon, MB, Canada
| | - Tácito P Souza-Junior
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná, Curitiba, PR, Brazil
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Siquier-Coll J, Delgado-García G, Soto-Méndez F, Liñán-González A, García R, González-Fernández FT. The Effect of Caffeine Supplementation on Female Volleyball Players' Performance and Wellness during a Regular Training Week. Nutrients 2023; 16:29. [PMID: 38201859 PMCID: PMC10780397 DOI: 10.3390/nu16010029] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/22/2023] [Revised: 12/16/2023] [Accepted: 12/19/2023] [Indexed: 01/12/2024] Open
Abstract
BACKGROUND caffeine is an ergogenic aid that still needs to be investigated in women's sports performance. METHODS Eight semi-professional women's volleyball players (height = 1.63 ± 0.08 m; weight = 66.67 ± 4.74 kg) voluntarily participated in this study. A randomized crossover design was implemented where players underwent caffeine and placebo conditions. In the caffeine condition, participants consumed 5 mg/kg of caffeine based on their body weight before acute training. The evaluations were performed over two weeks of training. In both conditions, the countermovement jump, repeated jumps for 15 s, and handgrip tests were performed. The change of direction was assessed using the 505 test. Well-being was also assessed with a wellness questionnaire. A repeated measures ANOVA and correlation analysis were performed. RESULTS The repeated measures ANOVA revealed a main effect of supplementation (F (1.7) = 8.41, p = 0.02, η2 = 0.54) across the training week on physical performance. Additionally, there was a positive effect on perceived fatigue (F (1.7) = 7.29, p = 0.03, η2 = 0.51). CONCLUSIONS Caffeine improved performance and fatigue parameters over one week of training. Further research is needed on women, focusing on physical performance and wellbeing, especially during intense periods.
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Affiliation(s)
- Jesús Siquier-Coll
- Department of Communication and Education, Universidad Loyola Andalucía, 41704 Dos Hermanas, Spain
| | - Gabriel Delgado-García
- SER Research Group, Department of Physical Activity and Sport Sciences, Center of Higher Education Alberta Giménez, Affiliated to Pontifical University of Comillas, 07013 Palma, Spain; (G.D.-G.); (F.S.-M.)
| | - Fulgencio Soto-Méndez
- SER Research Group, Department of Physical Activity and Sport Sciences, Center of Higher Education Alberta Giménez, Affiliated to Pontifical University of Comillas, 07013 Palma, Spain; (G.D.-G.); (F.S.-M.)
| | - Antonio Liñán-González
- Department of Nursing, Faculty of Health Sciences, Melilla Campus, University of Granada, 52005 Melilla, Spain
| | - Raquel García
- Department of Nursing, Faculty of Health Sciences, University of Granada, 18071 Granada, Spain;
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Bonilla DA, Boullosa D, Del Coso J. Advances in Nutrition, Dietary Supplements and Ergogenic Aids for Athletic Performance: Trends and Future Prospects. Nutrients 2023; 15:nu15102246. [PMID: 37242127 DOI: 10.3390/nu15102246] [Citation(s) in RCA: 1] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/21/2023] [Accepted: 04/25/2023] [Indexed: 05/28/2023] Open
Abstract
Sports nutrition is a scientific discipline that explores the relationship between nutrients and physical exercise performance [...].
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Affiliation(s)
- Diego A Bonilla
- Research Division, Dynamical Business & Science Society-DBSS International SAS, Bogota 110311, Colombia
- Research Group in Biochemistry and Molecular Biology, Universidad Distrital Francisco José de Caldas, Bogotá 110311, Colombia
- Research Group in Physical Activity, Sports and Health Sciences (GICAFS), Universidad de Córdoba, Montería 230002, Colombia
| | - Daniel Boullosa
- Faculty of Physical Activity and Sports Sciences, Universidad de León, 24004 León, Spain
- Human Movement and Sports Performance Analysis (AMRED), Universidad de León, 24004 León, Spain
| | - Juan Del Coso
- Centre for Sport Studies, Rey Juan Carlos University, 28943 Fuenlabrada, Spain
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