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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]
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
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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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In the citing paper
“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]
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
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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“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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“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]
Experimental — accuracy not yet measuredIn the citing paper
“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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“It has been noted that there is large inter-individual variability in how people respond to caffeine in general (Grgic et al., 2020), with genetic factors possibly contributing to this variability (e.g. Pickering & Kiely, 2018; Wilson, 2022).”
Deceptive Caffeine Shows Limited Impact on Short-Term Neuromuscular Performance
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InfluentialSeddik, M., Dhahbi, W., Bessifi, M., Moussa-Chamari, I., Ceylan, H. İ., Ceylan, N. B., Muntean, R. I., Čular, D., & Souissi, N. (2026) · Life · doi:10.3390/life16060922 · Cited by 2
“An umbrella review of 21 meta-analyses confirmed that acute caffeine ingestion improves exercise performance across multiple domains, with doses of 3–6 mg · kg − 1 representing the most consistently ergogenic range [11].”
InfluentialFatolahi, H., Farahmand, A. H. T., & Rezakhani, S. (2020) · Nutrition and Food Sciences Research · doi:10.29252/nfsr.7.2.1 · Cited by 2
“…coffee intake is not associated with risk of HPT, nonlinear inverse dose-response relationship between coffee consumption and risk of HPT. Grgic et al, 2019 [13] Systematic review Caffeine supplementation Exercise performance Ergogenic effects on muscle endurance, muscle strength,…”
BackgroundInfluentialIs WADA creating and then prosecuting thought crimes?
Morrison, J., & Moore, E. (2023) · Journal of the Philosophy of Sport · doi:10.1080/00948705.2023.2279572 · Cited by 4
“…athletic ability that caffeine does, in general, enhance athletic performance (excellent reviews have been conducted by Glaister and Gissane 2018; Grgic et al. 2019; Jones 2008; Kovacs et al. 1998; Souza et al. 2017; Wang et al. 2022) even in those who are habitual caffeine users (Clarke and…”
BackgroundZart, S., Brachtendorf, M., Becker, S. T., & Fröhlich, M. (2024) · Frontiers in Nutrition · doi:10.3389/fnut.2023.1303805 · Cited by 2
Vera, J., Martos-Arregui, A., Alix‐Fages, C., Jiménez‐Martínez, P., & García‐Ramos, A. (2024) · International Journal of Sport Nutrition and Exercise Metabolism · doi:10.1123/ijsnem.2024-0159 · Cited by 2
The effect of social settings and olfactory environments on spontaneous movement synchrony
Coeugnet, M. R., Delevoye, Y., Tschacher, W., & Coutinho, J. F. P. (2025) · Scientific Reports · doi:10.1038/s41598-025-92318-9 · Cited by 5
“In this sense, the smell of caffeine could be considered in the future, as caffeine odor tends to enhance cognitive activity 45 .”
Rola kawy w zapobieganiu otępieniu
Zakład Badawczo-Leczniczy Chorób Zwyrodnieniowych CUN, I. M. D. I. K. I. M. M., Barczak, A. K., & Oddział Alzheimerowski, K. N. (2019) · Pediatria i Medycyna Rodzinna · doi:10.15557/pimr.2019.0058 · Cited by 1
“Przyjmuje się, iż spożycie 2 filiżanek kawy na godzinę przed rozpoczę-ciem ćwiczeń ma pozytywny wpływ na sprawność fizyczną (Grgic et al. , 2019).”
Pengaruh Kopi Terhadap Kekuatan Otot
Kakauhe, G., Wongkar, D., & Angmalisang, E. C. (2021) · Jurnal e-Biomedik · doi:10.35790/ebm.v9i1.32298 · Cited by 4
Dündar, S. T. (2022) · Akdeniz Spor Bilimleri Dergisi · doi:10.38021/asbid.1199261 · Cited by 1
Caffeine Expectancy Does Not Influence the Physical Working Capacity at the Fatigue Threshold
Ambrozy, C. A., Hawes, N. E., Hayden, O. L., Sortz, I., & Malek, M. H. (2024) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000004742 · Cited by 1
“Recently, Grgic et al. (31) reviewed 21 published meta-analytic articles and concluded that the effect of caffeine is greater for endurance (i.e., aerobic) exercise than for strength exercise.”
BackgroundPreferences in the use of ergogenic AIDS in regular strength trainees
Merchelski, M., Kruszewski, M., Kruszewski, A., Tabęcki, R., Danielik, T., Kuźmicki, S., & Stec, K. (2024) · Journal of Kinesiology and Exercise Sciences · doi:10.5604/01.3001.0054.6639 · Cited by 1
Hassen, H. B. H., Ammar, A., Machfer, A., Fkih, N., Erriahi, S., Hamdi, S., Chtourou, H., & Bouzid, M. A. (2024) · Brain Sciences · doi:10.3390/brainsci14070701 · Cited by 1
“A recent review by Grgic et al. [46] noted that caffeine consumption improves physical performance, including maximum strength and power and muscular endurance, in sedentary and active subjects.”
BackgroundNascimento, E. M. F., Borszcz, F. K., Ventura, T. P., Boaventura, B. C. B., Salvador, P. C. D. N., Guglielmo, L. G. A., & de Lucas, R. D. (2024) · International Journal of Sport Nutrition and Exercise Metabolism · doi:10.1123/ijsnem.2023-0125 · Cited by 1
Estrela, R. L. D., dos Santos, J. D. S., Salvador, P. C. D. N., Ventura, T. P., Oneda, G., de Lucas, R. D., Turnes, T., & Guglielmo, L. G. A. (2024) · International Journal of Sport Nutrition and Exercise Metabolism · doi:10.1123/ijsnem.2024-0141 · Cited by 1
Caffeine supplementation does not increase performance on professional soccer official matches
da Silva, R. Â. D., Ildefonso, R. D. O., Couto, B. P., & Drummond, M. D. M. (2024) · Revista Brasileira de Ciências do Esporte · doi:10.1590/rbce.46.20240011 · Cited by 1
Shida, T., Hatanaka, S., Kojima, N., Ohta, T., Osuka, Y., Maruo, K., & Sasai, H. (2024) · Biogerontology · doi:10.1007/s10522-024-10166-y · Cited by 1
“Metabolomics, the quantitative analysis of small-molecule metabolites, provides insights into potential biochemical pathways associated with diseases (Grgic et al. 2020).”
Efficacy of caffeine as an ergogenic aid in multiple cycling time trials
Vinícius, Í., Brietzke, C., Franco‐Alvarenga, P. E., Vasconcelos, G. H. D. F., Saunders, B., Santos, T. M., & Pires, F. O. (2024) · European Journal of Applied Physiology · doi:10.1007/s00421-024-05680-3 · Cited by 2
“The strength of the scientific evidence for the caffeine ergo-genic effects has reinforced the notion that caffeine is effective to improve performance in different modalities of endurance sports (Southward et al. 2018a; Grgic et al. 2019).”
Low-dose of acute caffeine consumption in coffee form do not improve isokinetic strength performance
BİROL, A., & Tortu, E. (2025) · Isokinetics and Exercise Science · doi:10.1177/09593020251341129 · Cited by 1
Weippert, M., Behrens, M., Schlegel, M., Schröder, T., Tillmann, M., Rühe, N., Römer, R., Mau‐Moeller, A., & Bruhn, S. (2025) · Journal of the International Society of Sports Nutrition · doi:10.1080/15502783.2025.2534131 · Cited by 2
“A recent umbrella review confirmed a lack of knowledge regarding the influence of caffeine habituation and the minimal ergogenic dosage [5].”
Karakulak, İ., Yıldırım, U. C., Erkan, D., Karayiğit, R., Eyüboğlu, E., DIEDHIOU, A. B., Gundem, M. C., Tuncer, S. Y., Şar, H., Özen, G., et al. (2025) · Frontiers in Nutrition · doi:10.3389/fnut.2025.1659220 · Cited by 1
Domaszewski, P. (2026) · Nutrients · doi:10.3390/nu18020328 · Cited by 1
“In practice, many athletes rely mainly on coffee, while others combine coffee consumption with supplemental caffeine depending on training demands, competition schedules, and individual preferences [5].”
Efeitos cardiovasculares da ingestão de cafeína durante o exercício físico: Uma revisão sistemática
Paraguassu, L. T. V., Junior, A. M. A. F., Rodrigues, W. C. C., Junior, C. C. P. P., & da Silva, L. M. C. (2026) · Research Society and Development · doi:10.33448/rsd-v15i1.50547 · Cited by 1
Baek, J. Y., Lee, J. Y., Han, S. O., & Hyeon, J. E. (2026) · Biotechnology and Bioprocess Engineering · doi:10.1007/s12257-026-00280-8 · Cited by 1
“Numerous studies have demonstrated that caffeine intake can improve athletic effi - ciency, drawing considerable attention [29].”
Ritta, G. B. D. S., Soares, L. M. B., Abreu, A. C. P., Mendes, G. F., Saunders, B., & Reis, C. E. G. (2026) · International Journal of Sport Nutrition and Exercise Metabolism · doi:10.1123/ijsnem.2026-0022 · Cited by 1
Jump, I. P., Hsu, H.-S., Roberts, M. D., & Oliver, G. D. (2026) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000005481 · Cited by 1
Turğut, M., Yıldırım, U. C., BAYRAKDAR, A., ERMİŞ, A., KAYANTAŞ, İ., Tuncer, S. Y., Karakulak, İ., Gundem, M. C., Alogaiel, D. M., & Aldhahi, M. I. (2026) · Life · doi:10.3390/life16060954 · Cited by 1
“While a significant part of research on caffeine supplementation focuses on physical performance outcomes [19,20], a more limited literature has examined its effects on cognitive performance [16,21].”
Fat-Free Mass Accretion: Limits, Targets, and Best Practices
Trexler, E. T., Jagim, A. R., Torres, M., Potter, N. D., Ketterly, J., Kerkow-Provo, Z., & Lane, M. T. (2026) · Strength and conditioning journal · doi:10.1519/ssc.0000000000000986 · Cited by 1
Stout, J. R., Housh, T. J., & Bergstrom, H. C. (2026) · Journal of the International Society of Sports Nutrition · doi:10.1080/15502783.2026.2711031 · Cited by 2
“Grgic and colleagues' umbrella review found ergogenic effects across aerobic endurance, strength, muscular endurance, power, jumping, and speed outcomes, although evidence quality varied across domains [61].”
Vickery, S. J., Giacomoni, M., Agulhari, J. P. S., Batten, T., Crozier, O. G., Goorwappa, D., Mauvieux, B., Pullinger, S. A., Chester, N. J., Hesketh, S. J., et al. (2026) · Nutrients · doi:10.3390/nu18152541 · Cited by 1
“Similar dissociations have been reported previously, whereby caffeine consistently lowers perceived exertion despite variable effects on objective performance outcomes, particularly during short-duration, high-intensity exercise [15,60–62].”
Liu, S., Fan, X., Song, T., Gu, J., Jian, Z., Zhang, X., Li, H., & Deng, H. (2026) · Metabolites · doi:10.3390/metabo16090658 · Cited by 2
“These effects are primarily mediated through antagonism of adenosine receptors in the central nervous system, leading to reduced perception of effort, increased alertness, and enhanced motor unit recruitment [1,2].”
Lopes‐Silva, J. P., Soares, G. D. S. S., Rocha, J. C. C., da Rocha, A. L. S., & Correia‐Oliveira, C. R. (2021) · Journal of Caffeine and Adenosine Research · doi:10.1089/caff.2021.0005 · Cited by 1
“28 Moreover, caffeine is effective to increase total running distance, distance covered at sprint velocity, and the number of sprints during team sports matches.”
Gaweł, D., Kaszuba, M., Komarek, Z., Krawczyk, R., Bichowska, M., Jasinski, M., & Trybulski, R. (2022) · Baltic Journal of Health and Physical Activity · doi:10.29359/bjhpa.14.2.03 · Cited by 2
“Caffeine (CAF) is a well-established ergogenic supplement, common among athletes in many sport disciplines, and among the majority of general population [1, 2].”
BackgroundResultInfluentialSubstance Use and Substance Use Disorders
Mcduff, D. R., Garvin, M., & Thompson, D. L. (2022) · Springer eBooks · doi:10.1007/978-3-031-08364-8_14 · Cited by 1
Valerio, M., Schaun, G. Z., Andrade, L. S., David, G. B., Orcy, R. B., Rombaldi, A. J., & Alberton, C. L. (2023) · Research Quarterly for Exercise and Sport · doi:10.1080/02701367.2023.2276401 · Cited by 1
“This is achieved by its role as an antagonist to adenosine, a neurotransmitter that inhibits dopamine expression in the central nervous system (Astorino et al., 2011; Del Coso et al., 2011; Grgic et al., 2020).”
BackgroundZart, S., Dindorf, C., & Fröhlich, M. (2024) · Scientific Journal of Sport and Performance · doi:10.55860/ennp5024 · Cited by 1
Papst, R. R., Ribeiro, A. S., & Polito, M. D. (2024) · Science & Sports · doi:10.1016/j.scispo.2023.07.003 · Cited by 2
Rybakova, P. D., Antonov, A. G., & Miroshnikov, A. B. (2024) · Medical alphabet · doi:10.33667/2078-5631-2024-16-69-72 · Cited by 1
Caffeine Responsiveness Before and After Pilates Training in Healthy Older Adults
Marinho, A. H., Cavalcante, G. M. D. S., Costa, M. D. G. D. S., Geraldes, A. A. R., & de Araújo, G. G. (2024) · Journal of Chiropractic Medicine · doi:10.1016/j.jcm.2024.08.008 · Cited by 1
Mendes, M. P., Marinho, A. H., Moura, F. A., Bádue, G. S., Ferreira, G. A., de Araújo, G. G., Lima‐Silva, A. E., & Ataide‐Silva, T. (2025) · Brazilian Journal of Medical and Biological Research · doi:10.1590/1414-431x2024e14189 · Cited by 1
Todorović, N. (2025) · Sports Medicine · doi:10.1007/s40279-025-02362-8 · Cited by 1
Theacrine does not enhance physical performance or training status over 8 weeks
Cerqueira, H. S. C., Filho, H. T., Corrêa, M., & Martinelli, C. E. (2022) · Comparative Exercise Physiology · doi:10.3920/cep210034 · Cited by 1
Role of drinking coffee in the prevention of dementia
Zakład Badawczo-Leczniczy Chorób Zwyrodnieniowych CUN, I. M. D. I. K. I. M. M., Barczak, A. K., & Oddział Alzheimerowski, K. N. (2021) · Psychiatria i Psychologia Kliniczna · doi:10.15557/pipk.2021.0016
Mendes, G. F., Reis, C. E. G., Nakano, E. Y., Spineli, H., Barreto, G., Noronha, N. Y., Watanabe, L. M., Nonino, C. B., de Araújo, G. G., Saunders, B., et al. (2022) · Nutrients · doi:10.3390/nu14163355 · Cited by 1
Sadoyu, S., Tanni, K. A., Punrum, N., Paengtrai, S., Lai, N. M., Thakkinstian, A., Ngorsuraches, S., Bangpan, M., & Chaiyakunapruk, N. (2021) · Research Square · doi:10.21203/rs.3.rs-543971/v1 · Cited by 1
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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