Brewed for Performance: Caffeine’s Impact on Nutrition, Endurance and Strength in Sports
Caffeine is one of the most widely consumed and studied stimulants worldwide with a long history in athletics as a performance enhancer. Although listed as a stimulant in the World Anti-Doping Agency’s (WADA’s) 2024 Monitoring Program, its use is not prohibited. Individual responses to caffeine var...
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| Format: | Article |
| Language: | English |
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Kazimierz Wielki University
2025-01-01
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| Series: | Journal of Education, Health and Sport |
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| Online Access: | https://apcz.umk.pl/JEHS/article/view/56957 |
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| author | Michał Janiszewski Marcin Komorowski Rafał Kaczorowski Jaromir Hunia Jonasz Jurek Alicja Kapciak Julia Górny Aleksandra Pelczarska Tomasz Forenc |
| author_facet | Michał Janiszewski Marcin Komorowski Rafał Kaczorowski Jaromir Hunia Jonasz Jurek Alicja Kapciak Julia Górny Aleksandra Pelczarska Tomasz Forenc |
| author_sort | Michał Janiszewski |
| collection | DOAJ |
| description |
Caffeine is one of the most widely consumed and studied stimulants worldwide with a long history in athletics as a performance enhancer. Although listed as a stimulant in the World Anti-Doping Agency’s (WADA’s) 2024 Monitoring Program, its use is not prohibited. Individual responses to caffeine vary widely due to factors like genetics, age, and lifestyle habits, such as smoking and diet.
This paper examines caffeine's multifaced role in human metabolism, with an emphasis on athletes' training (endurance and strength) and post-exercise recovery.
Our comprehensive review of literature indicates that caffeine typically ingested one hour before exercise in doses around 3-6 mg/kg raises metabolic rate, increases free fatty acids mobilization, extends time to exhaustion in running and cycling, improves maximal voluntary contraction and enhances high-speed muscular activity with low-load movements. It also blocks pain perception. These findings highlight caffeine’s role in endurance and strength sports. However, due to inconsistencies, further research is needed to develop exercise-specific protocols considering dose, timing, and training status.
Caffeine aids recovery by reducing delayed - onset muscle soreness, improving glycogen resynthesis, and reducing fatigue. However, late consumption may affect sleep, requiring careful timing and dosage adjustments. Moreover, potential side and positive effects of caffeine ingestion need to be considered.
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| format | Article |
| id | doaj-art-f5d9056b52a44da291746030a15faf97 |
| institution | Kabale University |
| issn | 2391-8306 |
| language | English |
| publishDate | 2025-01-01 |
| publisher | Kazimierz Wielki University |
| record_format | Article |
| series | Journal of Education, Health and Sport |
| spelling | doaj-art-f5d9056b52a44da291746030a15faf972025-01-20T08:17:09ZengKazimierz Wielki UniversityJournal of Education, Health and Sport2391-83062025-01-017710.12775/JEHS.2025.77.56957Brewed for Performance: Caffeine’s Impact on Nutrition, Endurance and Strength in SportsMichał Janiszewski0https://orcid.org/0009-0007-8932-3808Marcin Komorowski1https://orcid.org/0009-0009-1423-7176Rafał Kaczorowski2https://orcid.org/0009-0004-7042-114XJaromir Hunia3https://orcid.org/0000-0003-3596-0987Jonasz Jurek4https://orcid.org/0000-0001-9567-8663Alicja Kapciak5https://orcid.org/0009-0000-0655-8820Julia Górny6https://orcid.org/0009-0008-5363-1590Aleksandra Pelczarska7https://orcid.org/0009-0006-3505-1416Tomasz Forenc8https://orcid.org/0009-0007-9290-3571Mazovian "Bródnowski" Hospital, Ludwika Kondratowicza 8, 03-242 Warsaw, PolandMiędzylesie Specialist Hospital, Bursztynowa 2, 04-749 Warsaw, PolandMazovian "Bródnowski" Hospital, Ludwika Kondratowicza 8, 03-242 Warsaw, PolandNational Medical Institute of the Ministry of the Interior and Administration, Wołoska 137, 02-507 Warsaw, PolandNational Medical Institute of the Ministry of the Interior and Administration, Wołoska 137, 02-507 Warsaw, PolandNational Medical Institute of the Ministry of the Interior and Administration, Wołoska 137, 02-507 Warsaw, PolandMazovian "Bródnowski" Hospital, Ludwika Kondratowicza 8, 03-242 Warsaw, PolandMedical University of Warsaw, Żwirki i Wigury 61, 02-091 Warsaw, PolandMedical University of Warsaw, Żwirki i Wigury 61, 02-091 Warsaw, Poland Caffeine is one of the most widely consumed and studied stimulants worldwide with a long history in athletics as a performance enhancer. Although listed as a stimulant in the World Anti-Doping Agency’s (WADA’s) 2024 Monitoring Program, its use is not prohibited. Individual responses to caffeine vary widely due to factors like genetics, age, and lifestyle habits, such as smoking and diet. This paper examines caffeine's multifaced role in human metabolism, with an emphasis on athletes' training (endurance and strength) and post-exercise recovery. Our comprehensive review of literature indicates that caffeine typically ingested one hour before exercise in doses around 3-6 mg/kg raises metabolic rate, increases free fatty acids mobilization, extends time to exhaustion in running and cycling, improves maximal voluntary contraction and enhances high-speed muscular activity with low-load movements. It also blocks pain perception. These findings highlight caffeine’s role in endurance and strength sports. However, due to inconsistencies, further research is needed to develop exercise-specific protocols considering dose, timing, and training status. Caffeine aids recovery by reducing delayed - onset muscle soreness, improving glycogen resynthesis, and reducing fatigue. However, late consumption may affect sleep, requiring careful timing and dosage adjustments. Moreover, potential side and positive effects of caffeine ingestion need to be considered. https://apcz.umk.pl/JEHS/article/view/56957CaffeineEnduranceStrengthSportPost-Exercise Recovery |
| spellingShingle | Michał Janiszewski Marcin Komorowski Rafał Kaczorowski Jaromir Hunia Jonasz Jurek Alicja Kapciak Julia Górny Aleksandra Pelczarska Tomasz Forenc Brewed for Performance: Caffeine’s Impact on Nutrition, Endurance and Strength in Sports Journal of Education, Health and Sport Caffeine Endurance Strength Sport Post-Exercise Recovery |
| title | Brewed for Performance: Caffeine’s Impact on Nutrition, Endurance and Strength in Sports |
| title_full | Brewed for Performance: Caffeine’s Impact on Nutrition, Endurance and Strength in Sports |
| title_fullStr | Brewed for Performance: Caffeine’s Impact on Nutrition, Endurance and Strength in Sports |
| title_full_unstemmed | Brewed for Performance: Caffeine’s Impact on Nutrition, Endurance and Strength in Sports |
| title_short | Brewed for Performance: Caffeine’s Impact on Nutrition, Endurance and Strength in Sports |
| title_sort | brewed for performance caffeine s impact on nutrition endurance and strength in sports |
| topic | Caffeine Endurance Strength Sport Post-Exercise Recovery |
| url | https://apcz.umk.pl/JEHS/article/view/56957 |
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