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Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses
Open accessAbstract
Objective: To systematically review, summarise and appraise findings of published meta-analyses that examined the effects of caffeine on exercise performance. Design: Umbrella review. Data sources: Twelve databases. Eligibility criteria for selecting studies: Meta-analyses that examined the effects of caffeine ingestion on exercise performance. Results: Eleven reviews (with a total of 21 meta-analyses) were included, all being of moderate or high methodological quality (assessed using the Assessing the Methodological Quality of Systematic Reviews 2 checklist). In the meta-analyses, caffeine was ergogenic for aerobic endurance, muscle strength, muscle endurance, power, jumping performance and exercise speed. However, not all analyses provided a definite direction for the effect of caffeine when considering the 95% prediction interval. Using the Grading of Recommendations Assessment, Development and Evaluation criteria the quality of evidence was generally categorised as moderate (with some low to very low quality of evidence). Most individual studies included in the published meta-analyses were conducted among young men. Summary/conclusion: Synthesis of the currently available meta-analyses suggest that caffeine ingestion improves exercise performance in a broad range of exercise tasks. Ergogenic effects of caffeine on muscle endurance, muscle strength, anaerobic power and aerobic endurance were substantiated by moderate quality of evidence coming from moderate-to-high quality systematic reviews. For other outcomes, we found moderate quality reviews that presented evidence of very low or low quality. It seems that the magnitude of the effect of caffeine is generally greater for aerobic as compared with anaerobic exercise. More primary studies should be conducted among women, middle-aged and older adults to improve the generalisability of these findings.
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“Caffeine (CAF), recognized as 1,3,7-trimethylxanthine, is a supplement widely used by physically active individuals and trained athletes [ 1 ] due to its ergogenic impact on both endurance [ 2 ] and strength exercises [ 3 - 5 ].”
From Impact of Caffeine Intake Strategies on Heart Rate Variability during Post-Exercise Recovery: A Systematic Review and Meta-Analysis (2024) · cites this paper as [4]
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“Substantial evidence also indicates that caffeine produces consistent ergogenic effects across a range of athletic tasks, thereby improving physical capacity and exercise performance [4,5,6].”
From Pre-Exercise Caffeine as a Modulator of Exercise-Induced Acute Cardiometabolic Responses: A Narrative Review (2026) · cites this paper as [4]
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“Recent reviews further suggest that both lower doses (≤3 mg/kg) and higher doses (6–9 mg/kg) can improve exercise performance, although the magnitude of benefit may differ [4,83].”
From Pre-Exercise Caffeine as a Modulator of Exercise-Induced Acute Cardiometabolic Responses: A Narrative Review (2026) · cites this paper as [4]
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In the citing paper
“Previous studies [4,5,78] suggest that 3–6 mg·kg−1 is the most commonly used dose range for improving aerobic, high-intensity, and sport-specific performance, yet doses of approximately 2–3 mg·kg−1 may already produce observable ergogenic effects.”
From Pre-Exercise Caffeine as a Modulator of Exercise-Induced Acute Cardiometabolic Responses: A Narrative Review (2026) · cites this paper as [4]
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“Previous studies [4,5,78] suggest that 3–6 mg·kg−1 is the most commonly used dose range for improving aerobic, high-intensity, and sport-specific performance, yet doses of approximately 2–3 mg·kg−1 may already produce observable ergogenic effects.”
From Pre-Exercise Caffeine as a Modulator of Exercise-Induced Acute Cardiometabolic Responses: A Narrative Review (2026) · cites this paper as [4]
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“Nevertheless, research on caffeine and exercise has predominantly focused on its ergogenic properties, particularly its capacity to enhance endurance performance, high-intensity exercise capacity, and sport-specific performance [4,14,15,16,17].”
From Pre-Exercise Caffeine as a Modulator of Exercise-Induced Acute Cardiometabolic Responses: A Narrative Review (2026) · cites this paper as [4]
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“Caffeine is widely consumed as part of a normal diet, and there is clear evidence-for-efficacy regarding its ergogenic properties in a variety of sports [150–152], although the extent of the ergogenic effect is largely dependent on inter-individual genetic variance [153].”
From International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing (2019) · cites this paper as [152]
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“Spriet noted that smaller caffeine doses do not substantially alter the overall peripheral physiological response to exercise [4,83], suggesting that the performance benefits of low-dose caffeine may arise primarily from central nervous system effects.”
From Pre-Exercise Caffeine as a Modulator of Exercise-Induced Acute Cardiometabolic Responses: A Narrative Review (2026) · cites this paper as [4]
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ADORA2A C Allele Carriers Exhibit Ergogenic Responses to Caffeine Supplementation
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Grgić, J., Grgic, I., Coso, J. D., Schoenfeld, B. J., & Pedišić, Ž. (2021) · Journal of the International Society of Sports Nutrition · doi:10.1186/s12970-021-00469-7 · Cited by 46
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BackgroundSelf-citationAre caffeine’s performance-enhancing effects partially driven by its bitter taste?
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Similar ergogenic effect of caffeine on anaerobic performance in men and women athletes
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“Meta-analyses have shown that caffeine ingestion leads to larger effects during endurance in comparison to strength activities (Grgic et al., 2020).”
BackgroundResultMultiomics Approach to Precision Sports Nutrition: Limits, Challenges, and Possibilities
Nieman, D. C. (2021) · Frontiers in Nutrition · doi:10.3389/fnut.2021.796360 · Cited by 37
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“The review of the latest literature confirms the ergogenic effect of caffeine on aerobic endurance, muscle strength, muscle endurance, power, jumping performance, and exercise speed [1].”
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“Certainly, low-to-moderate doses of caffeine (~ 3–9mg/kg) [15] can increase endurance performance [16] via the induction of significant increases in VO2max, peak pulmonary ventilation, and muscle oxygen saturation during submaximal workloads [17, 18].”
BackgroundCaffeine Increases Whole-Body Fat Oxidation during 1 h of Cycling at Fatmax
Ruiz-Moreno, C., Gutiérrez-Hellín, J., Amaro-Gahete, F. J., González-García, J., Giráldez-Costas, V., Pérez-García, V., & Del Coso, J. (2021) · European Journal of Nutrition · doi:10.1007/s00394-020-02393-z · Cited by 36
Caffeinated Gel Ingestion Enhances Jump Performance, Muscle Strength, and Power in Trained Men
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“In most of the studies that examine the effects of caffeine ingestion on exercise performance, the participants ingest caffeine administered in the form of a capsule and wait 60 min before starting the exercise session [3,4].”
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Pakulak, A., Candow, D. G., Totosy de Zepetnek, J., Forbes, S. C., & Basta, D. (2022) · Journal of Dietary Supplements · doi:10.1080/19390211.2021.1904085 · Cited by 36
“Caffeine supplementation increases strength and endurance (Grgic et al. 2020, 2019), and reduces RPE (Tarnopolsky 2008) potentially by caffeine influencing adenosine receptor activity, phosphodiesterase, and excitation-contraction coupling (Graham 2001; Quesada and Gillum 2013; Trexler and…”
BackgroundBeedie, C., Benedetti, F., Barbiani, D., Camerone, E. M., Lindheimer, J. B., & Roelands, B. (2019) · European Journal of Sport Science · doi:10.1080/17461391.2019.1675765 · Cited by 37
“Caffeine reduces fatigue in sport (Grgic et al., 2019).”
BackgroundMarticorena, F. M., Carvalho, A. P. M., de Oliveira, L. F., Dolan, E., Gualano, B., Swinton, P. A., & Saunders, B. (2021) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0000000000002635 · Cited by 40
“This would be due to caffeine’s greater overall effect on endurance performance (64), whereas placebo effects would accordingly likely comprise a very substantial part of caffeine’s ergogenic effect on short-duration anaerobic exercise because the overall effects are smaller.”
BackgroundCoffee Ingestion Improves 5 km Cycling Performance in Men and Women by a Similar Magnitude
Clarke, N. D., Kirwan, N. A., & Richardson, D. L. (2019) · Nutrients · doi:10.3390/nu11112575 · Cited by 35
“Furthermore, recent reviews suggest that coffee ingestion should exert an ergogenic effect in most individuals [23] with a similar ergogenic effect of both caffeine and coffee, provided the caffeine dose is matched [24].”
BackgroundQuaresma, M. V. L. D. S., Marques, C. G., & Nakamoto, F. P. (2020) · Nutrition · doi:10.1016/j.nut.2020.110994 · Cited by 37
de Souza, R. A. S., da Silva, A. G., de Souza, M. F., Souza, L. K. F., Roschel, H., da Silva, S. F., & Saunders, B. (2021) · International Journal of Sport Nutrition and Exercise Metabolism · doi:10.1123/ijsnem.2020-0223 · Cited by 40
Grgić, J. (2022) · Nutrition · doi:10.1016/j.nut.2022.111604 · Cited by 36
Mah, E., Chen, O., Liska, D. J., & Blumberg, J. B. (2022) · Nutrients · doi:10.3390/nu14091787 · Cited by 31
“Current evidence supports a beneficial effect of acute caffeine consumption on cognition, particularly on attention [34], as well as a benefit on exercise performance [35].”
BackgroundBougrine, H., Ammar, A., Salem, A., Trabelsi, K., Jahrami, H., Chtourou, H., & Souissi, N. (2024) · Nutrients · doi:10.3390/nu16050640 · Cited by 37
“The efficacy of CAF as a performance enhancer depends on variables such as dosage, form, training status, timing of consumption, habitual CAF intake, sex, and exercise type [13].”
BackgroundWu, W., Chen, Z., Zhou, H., Wang, L., Li, X., Lv, Y., Sun, T., & Yu, L. (2024) · Nutrients · doi:10.3390/nu16081146 · Cited by 36
“The ingestion of caffeine is likely to exert an ergogenic effect on 1 RM strength [39,40].”
BackgroundLiu, C., Zhao, H., Yan, Y., Yang, W., Chen, S., Song, G., Li, X., Gu, Y., Yun, H., & Li, Y. (2023) · Nutrients · doi:10.3390/nu15030582 · Cited by 32
da Silva, W. F., Lopes‐Silva, J. P., Felippe, L. C., Ferreira, G. A., Lima‐Silva, A. E., & Silva‐Cavalcante, M. D. (2021) · Critical Reviews in Food Science and Nutrition · doi:10.1080/10408398.2021.1949576 · Cited by 31
The prevalence and practices of caffeine use as an ergogenic aid in English professional soccer
Tallis, J. A., Clarke, N. D., Morris, R. O., Richardson, D. L., Ellis, M., Eyre, E. L. J., Duncan, M. J., & Noon, M. R. (2021) · Biology of Sport · doi:10.5114/biolsport.2021.101125 · Cited by 33
“The performance enhancing effect of caffeine for intermittent, endurance and resistance exercise has been firmly established [1], and there is a growing body of evidence inferring that caffeine ingestion may provide benefits for team sports performance [2, 3].”
BackgroundDoes Caffeine Increase Fat Metabolism? A Systematic Review and Meta-Analysis
Conger, S. A., Tuthill, L. M., & Millard-Stafford, M. L. (2023) · International Journal of Sport Nutrition and Exercise Metabolism · doi:10.1123/ijsnem.2022-0131 · Cited by 28
BARZEGAR, H., ARAZI, H., Mohebbi, H., Sheykhlouvand, M., & FORBES, S. C. (2021) · The Journal of Sports Medicine and Physical Fitness · doi:10.23736/s0022-4707.21.12125-5 · Cited by 27
Role of Nutrition and Exercise Programs in Reducing Blood Pressure: A Systematic Review
Juřík, R., & Šťastný, P. (2019) · Journal of Clinical Medicine · doi:10.3390/jcm8091393 · Cited by 30
Caffeine, CYP1A2 Genotype, and Exercise Performance: A Systematic Review and Meta-Analysis
BARRETO, G., ESTEVES, G. P., MARTICORENA, F., OLIVEIRA, T. N., GRGIC, J., & SAUNDERS, B. (2024) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0000000000003313 · Cited by 27
Ouergui, I., Delleli, S., Bridge, C. A., Messaoudi, H., Chtourou, H., Ballmann, C. G., Ardigò, L. P., & Franchini, É. (2023) · Scientific Reports · doi:10.1038/s41598-023-40365-5 · Cited by 28
“After familiarization with the testing procedures (72 h before the experiments), athletes were subjected to 3 different conditions: (1) Control—no treatment (CON), (2) CAF—caffeine ingestion (3 mg kg−1 of body mass), (3) weight matched placebo (PLA)—for all-purpose bleached flour.”
MethodAchieving an optimal fat loss phase in resistance-trained athletes: a narrative review
Ruiz-Castellano, C., Espinar, S., Contreras, C., Mata, F., Aragon, A. A., & Martínez-Sanz, J. M. (2021) · Nutrients · doi:10.3390/nu13093255 · Cited by 24
Delleli, S., Ouergui, I., Messaoudi, H., Ballmann, C. G., Ardigò, L. P., & Chtourou, H. (2023) · PLoS ONE · doi:10.1371/journal.pone.0292498 · Cited by 28
Vieira, A. F., Santos, J. S., Costa, R. R., Cadore, E. L., & Macedo, R. C. O. (2022) · Sports Medicine · doi:10.1007/s40279-022-01704-0 · Cited by 25
Infographic. The road to the ergogenic effect of caffeine on exercise performance
Baltazar-Martins, J. G., de Souza, D. B., Aguilar, M., Grgić, J., & Coso, J. D. (2019) · British Journal of Sports Medicine · doi:10.1136/bjsports-2019-101018 · Cited by 25
Effects of caffeine on neuromuscular function in a non‐fatigued state and during fatiguing exercise
Mesquita, R. N. O., Cronin, N. J., Kyröläinen, H., Hintikka, J. E., & Avela, J. (2020) · Experimental Physiology · doi:10.1113/ep088265 · Cited by 26
“…for aerobic endurance, muscle strength, muscle endurance, anaerobic power, jumping and short-term high-intensity exercise performance (Burke, 2008; Davis & Green, 2009; Ganio, Klau, Casa, Amstrong, & Maresh, 2009; Graham, 2001; Grgic et al., 2019; Southward, Rutherfurd-Markwick, & Ali, 2018).”
Effects of caffeine on rate of force development: A meta‐analysis
Grgić, J., & Mikulić, P. (2021) · Scandinavian Journal of Medicine and Science in Sports · doi:10.1111/sms.14109 · Cited by 25
Główka, N., Malik, J., Podgórski, T., Stemplewski, R., Maciaszek, J., Ciążyńska, J., Zawieja, E. E., Chmurzyńska, A., Nowaczyk, P. M., & Durkalec‐Michalski, K. (2024) · Journal of the International Society of Sports Nutrition · doi:10.1080/15502783.2023.2301384 · Cited by 24
“…very small – small (ES range: 0.18–0.27), on vertical jump height as very small (ES: 0.17), on speed running, cycling, or rowing as small (ES: 0.41), and on various forms of short-term high-intensity exercise (time to exhaustion, mean and peak power output, time trial) as very small (ES: 0.16) [1].”
BackgroundMethodInfluentialCaffeine Timing Improves Lower-Body Muscular Performance: A Randomized Trial
Harty, P. S., Zabriskie, H. A., Stecker, R. A., Currier, B. S., Tinsley, G. M., Surowiec, K., Jagim, A. R., Richmond, S. R., & Kerksick, C. M. (2020) · Frontiers in Nutrition · doi:10.3389/fnut.2020.585900 · Cited by 31
“In addition, limited information is available regarding the effects of caffeine supplementation in female participants, though preliminary information suggests that males and females experience similar effects following acute consumption (43).”
BackgroundInfluentialGavel, E. H., Hawke, K. V., Bentley, D. J., & Logan-Sprenger, H. M. (2021) · Frontiers in Nutrition · doi:10.3389/fnut.2021.691695 · Cited by 24
“In sports, dietary supplements are often used to improve performance across an array of modalities (21).”
BackgroundCristina-Souza, G., Santos, P. S., Santos-Mariano, A. C., Coelho, D. B., RODACKI, A., De‐Oliveira, F. R., Bishop, D. J., Bertuzzi, R., & Lima‐Silva, A. E. (2022) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0000000000002944 · Cited by 24
Self-citationSupplements for Optimal Sports Performance
Burke, L. M. (2019) · Current Opinion in Physiology · doi:10.1016/j.cophys.2019.05.009 · Cited by 27
Lopes‐Silva, J. P., da Rocha, A. L. S., Rocha, J. C. C., Silva, V. F. D. S., & Correia‐Oliveira, C. R. (2021) · European Journal of Sport Science · doi:10.1080/17461391.2021.1874058 · Cited by 23
Naulleau, C., Jeker, D., Pancrate, T., Claveau, P., Deshayes, T. A., Burke, L. M., & Goulet, E. D. B. (2022) · Sports Medicine · doi:10.1007/s40279-022-01692-1 · Cited by 24
“Discussion While several systematic reviews, including meta-analyses [2, 5, 7, 44, 45] and an umbrella review [8], have reported on the impact of pre-exercise caffeine ingestion on EP, specific investigations of its impact in warm or hot environments are limited.”
BackgroundKarayiğit, R., Forbes, S. C., Osmanov, Z., Yılmaz, C., Yaşli, B. Ç., Naderi, A., Büyükçelebi, H., Benešová, D., Gabrys, T. T., & Esen, Ö. (2022) · Biology · doi:10.3390/biology11101498 · Cited by 24
“Caffeine is one of the most popular ergogenic aids in sport and the plethora of research has investigated the physiologic, metabolic, and performance effects of caffeine in the last decades [1].”
BackgroundNot Another Caffeine Effect on Sports Performance Study—Nothing New or More to Do?
Tallis, J. A., Guimarães‐Ferreira, L., & Clarke, N. D. (2022) · Nutrients · doi:10.3390/nu14214696 · Cited by 29
“Evidence within this field is now so vast, that a meta-evaluation of meta-analyses has been conducted, further supporting caffeine’s ergogenic effects [13].”
BackgroundPirmohammadi, S., Hemmatinafar, M., Nemati, J., Imanian, B., & Abdollahi, M. H. (2023) · Journal of the International Society of Sports Nutrition · doi:10.1080/15502783.2023.2282051 · Cited by 25
“Coffee has a dark color and bitter taste and has a stimulating effect on humans due to its caffeine content [9,10].”
BackgroundIs Coffee a Useful Source of Caffeine Preexercise?
Pickering, C., & Grgić, J. (2019) · International Journal of Sport Nutrition and Exercise Metabolism · doi:10.1123/ijsnem.2019-0092 · Cited by 26
Self-citationEffects of acute caffeine ingestion on futsal performance in sub-elite players
López‐Samanes, Á., Moreno-Pérez, V., Travassos, B. F. R., & Coso, J. D. (2021) · European Journal of Nutrition · doi:10.1007/s00394-021-02617-w · Cited by 31
New insights into healthy ageing, inflammageing and frailty using metabolomics
Abdullah, G. A., Akpan, A., Phelan, M. M., & Wright, H. L. (2024) · Frontiers in Aging · doi:10.3389/fragi.2024.1426436 · Cited by 22
Caffeine Supplementation for Powerlifting Competitions: an Evidence-Based Approach
Grgić, J., Sabol, F., Venier, S., Tallis, J. A., Schoenfeld, B. J., Coso, J. D., & Mikulić, P. (2019) · Journal of Human Kinetics · doi:10.2478/hukin-2019-0054 · Cited by 26
“Caffeine ingestion may reduce the rating of perceived exertion (Grgic and Mikulic, 2017b; Grgic et al., 2019c) which is relevant for powerlifters, as a reduced rating of perceived exertion during the warm-up may increase the lifter’s confidence and affect the final decision regarding the load in…”
BackgroundInfluentialSelf-citationPainelli, V. D. S., Teixeira, E. L., Tardone, B., Moreno, M., Morandini, J., Hevia-Larraín, V., & Pires, F. O. (2021) · International Journal of Sport Nutrition and Exercise Metabolism · doi:10.1123/ijsnem.2020-0363 · Cited by 22
Are Caffeine’s Effects on Resistance Exercise and Jumping Performance Moderated by Training Status?
Berjisian, E., Naderi, A., Mojtahedi, S., Grgić, J., Ghahramani, M. H., Karayiğit, R., Forbes, J. L., Amaro‐Gahete, F. J., & Forbes, S. C. (2022) · Nutrients · doi:10.3390/nu14224840 · Cited by 28
“Caffeine supplementation has been reported as ergogenic for outcomes such as aerobic endurance, power, and performance in various sport-specific tasks [1,2].”
BackgroundFarhangi, M. A., Azar, E. F., Manzouri, A., Rashnoo, F., & Shakarami, A. (2023) · Journal of Health Population and Nutrition · doi:10.1186/s41043-023-00437-8 · Cited by 29
“We also evaluated the certainty of evidence using the Grading of Recommendations Assessment, Development, and Evaluation (GRADE) framework (Additional file 1: Table S4) [32, 33].”
MethodLatinjak, A. T. (2025) · Performance Enhancement & Health · doi:10.1016/j.peh.2025.100350 · Cited by 31
Functional and cognitive responses to caffeine intake in middle-aged women are dose depending
Waer, F. B., Laatar, R., Jouira, G., Srihi, S., Rebai, H., & Sahli, S. (2020) · Behavioural Brain Research · doi:10.1016/j.bbr.2020.112956 · Cited by 24
Metadata
- Authors
- Grgic, J., Grgic, I., Pickering, C., Schoenfeld, B. J., Bishop, D. J., & Pedisic, Z.
- Affiliations
- University of Lancashire (GB)
- Lehman College (US)
- Edith Cowan University (AU)
- Venue
- British Journal of Sports Medicine
- Publisher
- BMJ
- Published
- 2019-03-29
- Volume
- 54
- Issue
- 11
- Pages
- 681-688
- ISSN
- 0306-3674 (ISSN-L)
- 1473-0480
- OpenAlex
- W2930495386
- Cited by
- 375
- References
- 64
- Citations by year
- 2026: 62 · 2025: 39 · 2024: 55 · 2023: 35 · 2022: 54 · 2021: 53 · 2020: 49 · 2019: 27
- FWCI
- 5.88
- Type
- journal article
- Language
- en
- Open access
- bronze
- doi.org
- Locations
- British Journal of Sports Medicine (publishedVersion)
- PubMed (publishedVersion)
- CLOK (University of Central Lancashire) (acceptedVersion)
- Victoria University Research Repository (Victoria University) (submittedVersion, cc-by-nc)
- Australasian Journal of Paramedicine (submittedVersion)
- The HKU Scholars Hub (University of Hong Kong) (submittedVersion)
- HighWire Press Open Archive (submittedVersion)
- Topics
- Health Sciences › Medicine › Pharmacology (medical) › Coffee research and impacts
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Nursing › Nutrition and Dietetics › Muscle metabolism and nutrition
- Keywords
- caffeine supplementation, exercise performance, ergogenic aids, cardiorespiratory fitness, muscle strength, muscular endurance, anaerobic power, jump performance, exercise speed, prediction intervals, quality of evidence
- MeSH terms
- Caffeine, Coffee, Female, Humans, Male, Sex Factors, Exercise, Muscle, Skeletal, Dietary Supplements, Muscle Strength, Athletic Performance, Performance-Enhancing Substances
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