August 18, 2020
Report Title: Exercise and Sport Performance with Low Doses of Caffeine
Author: Lawrence L. Spriet
Published: 2014, Journal of Sports Medicine
The majority of research in caffeine and sport performance is centered around moderate to high levels of caffeine. This study explores the ergogenic effects of lower caffeine doses. When administered, low doses caffeine (3mg/kg bm) were found to produce a slight ergogenic effect without any of the unwanted side effects such as increased heart rate and higher blood lactate level. The author concludes that lower doses of caffeine (<3mg/kg bm) can increase athletic performance. Additionally, evidence supports that low doses of caffeine can have a positive ergogenic effect when taken before and during prolonged exercise.
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