Caffeine as an Ergogenic Aid: A Literature Review of Mechanisms of Action, Performance Effects and Safety Thresholds
Abstract Background: Caffeine is the most widely consumed psychoactive substance worldwide, that can be found in coffee, tea, energy drinks, and dietary supplements. Numerous studies have confirmed caffeine’s potential to decrease fatigue and increase performance. However, optimal dosing strateg...
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Nicolaus Copernicus University in Toruń
2025-07-01
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| Series: | Quality in Sport |
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| Online Access: | https://apcz.umk.pl/QS/article/view/61460 |
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| author | Urszula, Justyna Wojciechowska Adam Rafałowicz Izabela Zajkowska |
| author_facet | Urszula, Justyna Wojciechowska Adam Rafałowicz Izabela Zajkowska |
| author_sort | Urszula, Justyna Wojciechowska |
| collection | DOAJ |
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Abstract
Background: Caffeine is the most widely consumed psychoactive substance worldwide, that can be found in coffee, tea, energy drinks, and dietary supplements. Numerous studies have confirmed caffeine’s potential to decrease fatigue and increase performance. However, optimal dosing strategies and safety profiles across diverse athletic populations remain under active investigation.
Aim: This study present the current knowledge on the prevalence of caffeine consumption, its physiological mechanisms, its impact on physical performance, and the potential risks associated with its use.
Material and methods. A literature review of studies published in the PubMed and Google Scholar databases was conducted, analyzing the prevalence of caffeine intake, its physiological mechanisms, effects on physical performance, and associated harms.
Results. Caffeine supplementation, ingested approximately 60 minutes before exercise enhance endurance performance. In strength assessments, caffeine has been found to enhance 1RM (bench press, squat, deadlift). However caffeine also has adverse effects, including tremors, tachycardia, gastrointestinal discomfort and in some cases, cardiac arrhythmias, that can occur at doses exceeding 7 mg/kg. Caffeine metabolism can affected by genetic polymorphism, hormonal modulators and age-related factors, influence caffeine’s half-life and risk of accumulation.
Conclusions. Caffeine supplementation at 3–6 mg/kg is an effective and generally safe ergogenic enhancer for increasing endurance and muscular strength. However, the narrow margin between optimal and toxic doses can be different at various population. Future research should focus on long-term safety of caffeine supplementation, the factors of inter-individual variability to caffeine safety and potential interactions with other performance-enhancing compounds.
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| format | Article |
| id | doaj-art-e37ef7b10b7b40d9a3055c57474e28eb |
| institution | DOAJ |
| issn | 2450-3118 |
| language | English |
| publishDate | 2025-07-01 |
| publisher | Nicolaus Copernicus University in Toruń |
| record_format | Article |
| series | Quality in Sport |
| spelling | doaj-art-e37ef7b10b7b40d9a3055c57474e28eb2025-08-20T03:11:58ZengNicolaus Copernicus University in ToruńQuality in Sport2450-31182025-07-014310.12775/QS.2025.43.61460Caffeine as an Ergogenic Aid: A Literature Review of Mechanisms of Action, Performance Effects and Safety ThresholdsUrszula, Justyna Wojciechowska0https://orcid.org/0009-0006-8800-2386Adam Rafałowicz1https://orcid.org/0009-0005-2535-6884Izabela Zajkowska2https://orcid.org/0009-0002-8526-7339Medical University of BialystokUniversity Clinical Hospital in Bialystok ul. M. C. Skłodowskiej 24a, 15-276 Białystok, PolandMedical University of Bialystok Abstract Background: Caffeine is the most widely consumed psychoactive substance worldwide, that can be found in coffee, tea, energy drinks, and dietary supplements. Numerous studies have confirmed caffeine’s potential to decrease fatigue and increase performance. However, optimal dosing strategies and safety profiles across diverse athletic populations remain under active investigation. Aim: This study present the current knowledge on the prevalence of caffeine consumption, its physiological mechanisms, its impact on physical performance, and the potential risks associated with its use. Material and methods. A literature review of studies published in the PubMed and Google Scholar databases was conducted, analyzing the prevalence of caffeine intake, its physiological mechanisms, effects on physical performance, and associated harms. Results. Caffeine supplementation, ingested approximately 60 minutes before exercise enhance endurance performance. In strength assessments, caffeine has been found to enhance 1RM (bench press, squat, deadlift). However caffeine also has adverse effects, including tremors, tachycardia, gastrointestinal discomfort and in some cases, cardiac arrhythmias, that can occur at doses exceeding 7 mg/kg. Caffeine metabolism can affected by genetic polymorphism, hormonal modulators and age-related factors, influence caffeine’s half-life and risk of accumulation. Conclusions. Caffeine supplementation at 3–6 mg/kg is an effective and generally safe ergogenic enhancer for increasing endurance and muscular strength. However, the narrow margin between optimal and toxic doses can be different at various population. Future research should focus on long-term safety of caffeine supplementation, the factors of inter-individual variability to caffeine safety and potential interactions with other performance-enhancing compounds. https://apcz.umk.pl/QS/article/view/61460caffeineergogenic aidmechanism of actionphysical performancesafetysupplementation |
| spellingShingle | Urszula, Justyna Wojciechowska Adam Rafałowicz Izabela Zajkowska Caffeine as an Ergogenic Aid: A Literature Review of Mechanisms of Action, Performance Effects and Safety Thresholds Quality in Sport caffeine ergogenic aid mechanism of action physical performance safety supplementation |
| title | Caffeine as an Ergogenic Aid: A Literature Review of Mechanisms of Action, Performance Effects and Safety Thresholds |
| title_full | Caffeine as an Ergogenic Aid: A Literature Review of Mechanisms of Action, Performance Effects and Safety Thresholds |
| title_fullStr | Caffeine as an Ergogenic Aid: A Literature Review of Mechanisms of Action, Performance Effects and Safety Thresholds |
| title_full_unstemmed | Caffeine as an Ergogenic Aid: A Literature Review of Mechanisms of Action, Performance Effects and Safety Thresholds |
| title_short | Caffeine as an Ergogenic Aid: A Literature Review of Mechanisms of Action, Performance Effects and Safety Thresholds |
| title_sort | caffeine as an ergogenic aid a literature review of mechanisms of action performance effects and safety thresholds |
| topic | caffeine ergogenic aid mechanism of action physical performance safety supplementation |
| url | https://apcz.umk.pl/QS/article/view/61460 |
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