Sports performance
Caffeine and performance in endurance (aerobic) exercise
Caffeine has been shown to improve performance in individuals taking part in endurance-type, aerobic exercise.
Caffeine linked to faster times in endurance races
A recent review of 33 trials1 in which subjects had to run, cycle or row a set distance saw faster times recorded over the distance in individuals who consumed caffeine. This effect was seen in individuals taking moderate quantities of caffeine (3-6mg/kg body weight) before and/or during exercise.
In addition, the European Food Safety Authority (EFSA) recently stated that a cause and effect relationship has been established for caffeine intake and increased endurance performance (3mg/kg body weight 1 hour before exercise), endurance capacity (3mg/kg body weight 1 hour before exercise), and a reduction in perceived exertion (4mg/kg body weight 1 hour before exercise) 2.
Caffeine may help reduce muscle pain
Muscle pain during exercise can impinge on performance. Caffeine ingestion of 5mg/kg body weight has been found to reduce muscle pain in a group of subjects carrying out 30 minutes of high-intensity cycling, compared to another group who had not consumed any caffeine3 .
