Mixed Effects of Caffeine on Exercise: Caffeine as an Ergogenic Aid

 Active individuals often use caffeine to enhance their performance, whether in weightlifting, competitive sports, or endurance activities. For almost three years, I consumed caffeine nearly every day before exercising. I found it effective at boosting my performance, but it also took a toll on my health as my effort declined significantly. 

Caffeine, also known as Trimethylxanthine, is one of the most widely consumed substances in the world. Its effects on exercise performance can vary; it has been shown to both enhance and hinder performance. There is an ongoing debate about the potential long-term effects of caffeine on health and exercise. 

Research indicates that caffeine has a positive impact on high-intensity activities that require strength and power. In high-intensity anaerobic performances, which utilize maximum oxygen uptake, caffeine is believed to improve training capacity. During speed endurance exercises, caffeine is especially ergogenic, with effective durations ranging from 60 to 180 seconds. In contrast, sport-specific high-intensity activities tend to have a shorter effective duration of about 4 to 6 seconds (Davis & Green, 2009). 

Caffeine supplementation at high doses and continuous intake can create some separation between ratings of perceived exertion (RPE), endurance, and strength. A study evaluating individuals who took caffeine and those who received a placebo, with a primary focus on bench press and leg press, found that caffeine use led to an increase in muscle endurance and maximum strength under bench press, while also decreasing RPE. Additionally, all categories of strength, endurance, and RPE decreased under the leg press. The study concluded that caffeine appears to be ergogenic for upper-body strength but has no consistent or beneficial effects for lower-body exercise. (Ferreira et al. 2020)

However, evidence regarding caffeine's impact is mixed, with some studies showing no significant effect and showing different effects between muscle groups. Nonetheless, recent research suggests that caffeine can enhance anaerobic performance, particularly in intermittent sports.

In recent weeks, I have stepped away from caffeine, and my leg press has jumped from 245lbs to 315lbs, with my bench not making any improvement at 225lbs. And although studies have found that caffeine can be ergogenic, I have seen the opposite to be true, as my endurance has improved significantly.  

References 

Davis, J. K., & Green. J. M. (2009). Caffeine and anaerobic performance. Sports Medicine, 39, 813-832. https://doi.org/10.2165/11317770-000000000-00000 

Ferreira, T. T., Farias de Silva, J. J., & Bueno, N. B. (2020). Effects of caffeine supplementation on muscle endurance, maximum strength, and perceived excretion in adults submitted to strength training: a systemic review and meta-analyses. Critical Review in Food Science and Nutrition, 61(15), 2587-2600. 10.1080/10408398.2020.1781051