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Do lower doses of caffeine increase athletic performance more than higher doses? Does caffeine have a
higher ergogenic effect on fast-twitch muscle used in high-intensity activity or slow twitch muscle used
mostly in endurance exercise? If you’re thinking of incorporating caffeine into your training or if you already do,
we encourage you to dive into the science.
How much caffeine is needed to optimise your workout / performance?
Published: 2014, Journal of Sports Medicine
Summary: This study explores the ergogenic effects of lower caffeine doses. Evidence supports that low doses of caffeine can have a positive ergogenic effect when taken before and during prolonged exercise.
Caffeine versus Coffee: Impacts on your workout
Published: 2013, Public Library of Science
Summary: The performance-enhancing effects of caffeine and coffee were explored using a time trial performance test with eight trained, male cyclists and triathletes. Results showed that time trials were significantly faster (and similar) for both caffeine and coffee when compared to placebo and decaf.
Is caffeine more effective in endurance or for explosive exercising?
Published: 2012, Journal of Applied Physiology
Summary: This study looked at the ergogenic effects of caffeine on slow twitch type muscles (the soleus) and fast twitch type muscles (the EDL). Results found that caffeine had a higher ergogenic effect on the slow twitch muscle – a muscle type used mostly in endurance exercise.
Trained versus Untrained Athletes: Who benefits most from caffeine and when?
Publication: 2016, Nutrients MDPI
Summary: This study uncovers how the time of day and training status impact the efficacy of caffeine in cyclists. The study found that trained athletes were more likely to experience a greater ergogenic benefit from caffeine in the morning. The reverse was true for untrained subjects.
Are standardized guidelines for caffeine consumption in sport true for all athletes?
Published: 2017, Journal of Sports Medicine
Summary: Evidence suggests that standardized guidelines are optimal for only a portion of the athlete population. Having a clear understanding of the factors behind the individual variation potentially facilitates a more individualized and context-specific customization of caffeine ingestion guidelines.