The Muscle Mag
The study, conducted with 16 well-trained handball and football athletes, examined the impact of caffeine supplementation at different doses (3 mg/kg−1 (CAF-3), 6 mg/kg−1 (CAF-6), and 9 mg/kg−1 (CAF-9)) on performance outcomes and side effects. The research aimed to provide valuable insights as current studies mainly focus on individual adult male athletes, making this study crucial for expanding knowledge in the sports world, as mentioned in the journal Nutrients.
Results indicated that CAF-3 showed minimal performance improvement in short-term high-intensity exercise, whereas CAF-6 and CAF-9 enhanced overall performance outcomes. However, the higher dosage (CAF-9) was linked to an increase in adverse side effects, as concluded by the researchers.
Insignificance of guidelines
Caffeine (CAF), a performance-enhancing substance, gained traction among athletes post its removal from the World Anti-Doping Agency’s prohibited substances list in 2004. It is now considered one of the most common ergogenic aids in sports. The psychoactive substance is believed to enhance performance through various mechanisms like preserving muscle glycogen, promoting calcium release, and affecting central nervous system receptors.
However, the effectiveness of CAF varies based on factors such as dosage, form, training status, intake timing, sex, and exercise type. Despite this, current supplementation guidelines do not differentiate between male and female athletes, despite limited research specifically on the impact of CAF on women.
This study aimed to bridge existing gaps in data by exploring the effects of different CAF dosages on physical performance and side effects in young female team-sports athletes.
Caffeine supplementation
The participants were mild CAF consumers and underwent four experimental sessions where they ingested either a placebo or CAF (Bulk Powders) capsules at different doses. Performance tests indicated that CAF-6 and CAF-9 led to significantly better results compared to placebo, with fewer adverse effects noted at the CAF-6 dose.
The study recommended a moderate CAF dosage of 6 mg/kg−1 for enhancing short-term maximal performance while minimizing side effects in young female team-sports athletes, providing valuable insights for athletes and coaches on caffeine intake strategies.
Journal: Nutrients
doi: 10.3390/nu16050640
“Optimizing Short-Term Maximal Exercise Performance: The Superior Efficacy of a 6 mg/kg Caffeine Dose over 3 or 9 mg/kg in Young Female Team-Sports Athletes.”
Authors: Houda Bougrine et al.
