TY - JOUR
T1 - Are low doses of caffeine as ergogenic as higher doses? A critical review highlighting the need for comparison with current best practice in caffeine research
AU - Pickering, C.
AU - Kiely, John
N1 - Publisher Copyright:
© 2019 Elsevier Inc.
PY - 2019/11/1
Y1 - 2019/11/1
N2 - Caffeine is a popular and widely consumed sporting ergogenic aid. Over the years, the effects of different caffeine doses have been researched, with the general consensus being that 3 to 6 mg/kg of caffeine represents the optimal dose for most people. Recently, there has been increased attention placed on lower (≤3 mg/kg) caffeine doses, with some research suggesting these doses are also ergogenic. However, a critical consideration for athletes is not merely whether caffeine is ergogenic at a given dose, but whether the consumed dose provides an optimized performance benefit. Following this logic, the aim of this review was to identify a potential oversight in the current research relating to the efficacy of lower caffeine doses. Although low caffeine doses do appear to bestow ergogenic effects, these effects have not been adequately compared with the currently accepted best practice dose of 3 to 6 mg/kg. This methodological oversight limits the practical conclusions we can extract from the research into the efficacy of lower doses of caffeine, as the relative ergogenic benefits between low and recommended doses remains unclear. Here, we examine existing research with a critical eye, and provide recommendations both for those looking to use caffeine to enhance their performance, and those conducting research into caffeine and sport.
AB - Caffeine is a popular and widely consumed sporting ergogenic aid. Over the years, the effects of different caffeine doses have been researched, with the general consensus being that 3 to 6 mg/kg of caffeine represents the optimal dose for most people. Recently, there has been increased attention placed on lower (≤3 mg/kg) caffeine doses, with some research suggesting these doses are also ergogenic. However, a critical consideration for athletes is not merely whether caffeine is ergogenic at a given dose, but whether the consumed dose provides an optimized performance benefit. Following this logic, the aim of this review was to identify a potential oversight in the current research relating to the efficacy of lower caffeine doses. Although low caffeine doses do appear to bestow ergogenic effects, these effects have not been adequately compared with the currently accepted best practice dose of 3 to 6 mg/kg. This methodological oversight limits the practical conclusions we can extract from the research into the efficacy of lower doses of caffeine, as the relative ergogenic benefits between low and recommended doses remains unclear. Here, we examine existing research with a critical eye, and provide recommendations both for those looking to use caffeine to enhance their performance, and those conducting research into caffeine and sport.
KW - Caffeine
KW - Ergogenic
KW - Low dose
KW - Sports drink
KW - Supplement
UR - http://www.scopus.com/inward/record.url?scp=85073701489&partnerID=8YFLogxK
U2 - 10.1016/j.nut.2019.06.016
DO - 10.1016/j.nut.2019.06.016
M3 - Review article
C2 - 31400738
AN - SCOPUS:85073701489
SN - 0899-9007
VL - 67-68
SP - 110535
JO - Nutrition
JF - Nutrition
M1 - 110535
ER -