Inter-individual differences in sport and exercise performance as well as adverse effects on sleep or feelings of anxiety following caffeine ingestion may be attributed to genetic variation associated with caffeine metabolism, and physical and psychological response. Caffeine appears to improve physical performance in both trained and untrained individuals. For example, as compared to caffeine capsules, caffeine chewing gums may require a shorter waiting time from consumption to the start of the exercise session. Optimal timing of caffeine ingestion likely depends on the source of caffeine. The most commonly used timing of caffeine supplementation is 60 min pre-exercise. ![]() 9 mg/kg) are associated with a high incidence of side-effects and do not seem to be required to elicit an ergogenic effect. Minimal effective doses of caffeine currently remain unclear but they may be as low as 2 mg/kg body mass. Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3-6 mg/kg body mass. Aerobic endurance appears to be the form of exercise with the most consistent moderate-to-large benefits from caffeine use, although the magnitude of its effects differs between individuals. Small to moderate benefits of caffeine use include, but are not limited to: muscular endurance, movement velocity and muscular strength, sprinting, jumping, and throwing performance, as well as a wide range of aerobic and anaerobic sport-specific actions. Supplementation with caffeine has been shown to acutely enhance various aspects of exercise performance in many but not all studies.
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