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ERD Mini: The state of the evidence for caffeine’s effect on exercise performance

There's little doubt that caffeine boosts athletic performance. The question is: does it boost certain kinds of performance better than others?

What’s the optimal caffeine dose?

There’s not enough information to say, since most studies use a single dose (usually around 6 milligrams per kilogram of bodyweight). From this, we can say that 6 milligrams per kilogram of bodyweight is effective, but it’s hard to say whether less or more would work differently. Furthermore, the form of caffeine, individual variability, and exercise type likely all play roles in optimal dosing. A lot more research is needed to answer this question with much certainty.

What about optimal timing?

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What other areas concerning caffeine’s ergogenic effects need more research?

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Is coffee a decent way to take in caffeine to boost performance?

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