Key Takeaway
ISSN position stand confirming caffeine as an effective ergogenic aid for endurance and high-intensity exercise at doses of 3-6 mg/kg.
Summary
This position stand from the International Society of Sports Nutrition reviewed the extensive evidence on caffeine's ergogenic effects. It represents a consensus statement from leading sports nutrition researchers.
The review concluded that caffeine is effective for enhancing performance in endurance exercise, high-intensity exercise, and strength-power activities. Doses of 3-6 mg/kg body mass taken 30-60 minutes before exercise were recommended.
The paper also addressed safety concerns and individual variation in response.
Methods
- Comprehensive literature review
- Expert consensus from ISSN researchers
- Meta-analysis of existing studies
- Safety and dosing recommendations
Key Results
- Caffeine improves endurance performance by 2-4%
- Effective for high-intensity, short-duration activities
- Enhances cognitive function during exercise
- 3-6 mg/kg is optimal dose range
- No evidence of dehydration effects
Limitations
- Individual variation in response
- Tolerance effects not fully addressed
- Most research on trained athletes
- Less research on women and older adults