drtbear1967
Musclechemistry Board Certified Member
Are you taking caffeine to kickstart your workouts? How much does it actually help your performance?
.
This new systematic review and meta-analysis looked at some of the best evidence to answer whether caffeine improves strength (1RM) and power (vertical jump).
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The authors only included studies that used caffeine in capsule, liquid, gum or gel form. They excluded those who used caffeine in the form of coffee or alongside other compounds. .
Most studies used between 3 and 7 mg of caffeine per kg of bodyweight about an hour before the experiment. On the high end, that would amount to 560mg of caffeine for a 80 kg person.
.
Overall, caffeine showed small to medium benefits on performance, which in real life could signify meaningful changes in results from training, especially at a more advanced level of training.
.
Interestingly, when analyzing subgroups, the authors also found that caffeine increased upper body strength but not lower body strength.
<body id="cke_pastebin" style="position: absolute; top: 0px; width: 1px; height: 1px; overflow: hidden; left: -1000px;">Are you taking caffeine to kickstart your workouts? How much does it actually help your performance?
.
This new systematic review and meta-analysis looked at some of the best evidence to answer whether caffeine improves strength (1RM) and power (vertical jump).
.
The authors only included studies that used caffeine in capsule, liquid, gum or gel form. They excluded those who used caffeine in the form of coffee or alongside other compounds. .
Most studies used between 3 and 7 mg of caffeine per kg of bodyweight about an hour before the experiment. On the high end, that would amount to 560mg of caffeine for a 80 kg person.
.
Overall, caffeine showed small to medium benefits on performance, which in real life could signify meaningful changes in results from training, especially at a more advanced level of training.
.
Interestingly, when analyzing subgroups, the authors also found that caffeine increased upper body strength but not lower body strength.</body>
.
This new systematic review and meta-analysis looked at some of the best evidence to answer whether caffeine improves strength (1RM) and power (vertical jump).
.
The authors only included studies that used caffeine in capsule, liquid, gum or gel form. They excluded those who used caffeine in the form of coffee or alongside other compounds. .
Most studies used between 3 and 7 mg of caffeine per kg of bodyweight about an hour before the experiment. On the high end, that would amount to 560mg of caffeine for a 80 kg person.
.
Overall, caffeine showed small to medium benefits on performance, which in real life could signify meaningful changes in results from training, especially at a more advanced level of training.
.
Interestingly, when analyzing subgroups, the authors also found that caffeine increased upper body strength but not lower body strength.
<body id="cke_pastebin" style="position: absolute; top: 0px; width: 1px; height: 1px; overflow: hidden; left: -1000px;">Are you taking caffeine to kickstart your workouts? How much does it actually help your performance?
.
This new systematic review and meta-analysis looked at some of the best evidence to answer whether caffeine improves strength (1RM) and power (vertical jump).
.
The authors only included studies that used caffeine in capsule, liquid, gum or gel form. They excluded those who used caffeine in the form of coffee or alongside other compounds. .
Most studies used between 3 and 7 mg of caffeine per kg of bodyweight about an hour before the experiment. On the high end, that would amount to 560mg of caffeine for a 80 kg person.
.
Overall, caffeine showed small to medium benefits on performance, which in real life could signify meaningful changes in results from training, especially at a more advanced level of training.
.
Interestingly, when analyzing subgroups, the authors also found that caffeine increased upper body strength but not lower body strength.</body>
