The Muscle Mag
The study conducted was a randomized, crossover, double-blind study that looked at the impact of caffeine (CAF) 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 in a group of 16 well-trained handball and football athletes.
Prior research on caffeine supplementation mainly focuses on individual adult male athletes, making this study crucial as the sports landscape evolves, according to the authors in the journal Nutrients.
The results indicated that CAF-3 had minimal impact on short-term high-intensity exercise performance, while CAF-6 and CAF-9 improved all performance measures. However, the higher dosage was linked to an increase in adverse side effects, the researchers concluded.
Insignificant Recommendations
Caffeine (CAF) is a substance with pharmacological effects that gained popularity among athletes after being removed from the World Anti-Doping Agency’s prohibited substances list in 2004. It is now recognized as one of the most common ergogenic aids in sports.
Caffeine is thought to enhance performance through various mechanisms, such as preserving muscle glycogen, promoting calcium release, and counteracting the effects of certain receptors. However, its effectiveness depends on factors like dosage, form, training status, and more.
The guidelines for caffeine supplementation, primarily based on male athletes, are identical for females despite limited research on the effects on female athletes. While caffeine may benefit individual sports performance, its impact on team sports is unclear.
The trend of early sports specialization is rising among young athletes, potentially leading them to use supplements like caffeine without age-specific recommendations, which could have adverse effects, the authors noted.
The study aimed to address gaps in existing data, particularly regarding the impact of different caffeine doses on high-intensity physical performance and side effects among young female team-sports athletes.
Caffeine Supplementation
All participants (n = 16; age: 16.9 ± 0.6 y; height: 1.64 ± 0.1 m; BMI: 21.6 ± 1.5 kg·m−2) were mild caffeine consumers.
In four experimental sessions, athletes ingested either a placebo or capsules with CAF-3, CAF-6, or CAF-9, with a washout period of 72 hours between sessions. After ingesting the capsules, participants underwent various tests and completed a side effects questionnaire.
The results showed improvements in performance under CAF-6 and CAF-9 conditions compared to placebo. While side effects were higher with CAF-9, performance enhancement was similar between CAF-6 and CAF-9 doses.
Recommendation for a moderate CAF dosage of 6 mg/kg−1 was made to enhance short-term maximal performance while minimizing adverse side effects in female team-sports athletes.
Athletes and coaches could benefit from this recommendation when planning caffeine intake strategies during training and competitions.
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.
