Table 2.
Effects and applications of caffeine established by the EFSA scientific opinion and the scientific evidence and criteria provided by the literature and International Institutions.
| Types of Caffeine | Sports Involved | Dose | Ergogenic Effects | |
|---|---|---|---|---|
| EFSA Scientific opinion | ||||
| EFSA [11] | Does not specify type of caffeine. | Endurance sports. | Minimum 70 mg/dose of product. 3 mg/kg body weight (200 mg approximately), 1 h before physical exercise. * 4 mg/kg body weight to reduce the perception of effort during exercise. |
Increases endurance performance. Increases resistance capacity. Reduces the perception of effort during exercise. |
| Scientific evidence | ||||
| IOC [1] | Anhydrous caffeine (pills or powder). |
Endurance sports, intermittent sports, and short-term sprints sports. | 3–6 mg/kg body weight, 60 min before exercise. >3 mg/kg body weight before or during exercise, accompanied by a source of CHO. |
Improves neuromuscular function. Heightens the state of vigilance and alertness. Reduces the perception of effort during exercise. |
| AIS [17] | Caffeine. | Endurance sports, team/intermittent sports, high intensity physical activity of short duration. | At 1–3 mg/kg body weight, benefits are observed. At >6–9 mg/kg body weight, there are no benefits. * |
Directly contributes to optimal performance. Stimulates the CNS. Decreases the perception of effort during exercise. * Variability between subjects * |
| AND [10] | Does not specify the type of caffeine. | In its bibliographic references: endurance sports, intermittent sports, or team sports. |
3–6 mg/kg body weight. | Acts on the CNS, reducing the perception of fatigue. Promotes the release of Ca2+ in the endoplasmic reticulum of skeletal muscle. |
| Systematic review and meta-analysis [21] | Caffeine. | Endurance sports. | 3–6 mg/kg body weight. | Improves sports performance. |
| Systematic review and meta-analysis [23] | Caffeine (capsule or liquid form). | Sports of muscular strength and power (vertical jumps). | 0.9–7 mg/kg body weight. | Improves sports performance through greater application of muscle strength and power. |
| A meta-analysis [24] | Caffeine (capsule or beverage form). | Endurance sports. | 3–6 mg/kg body weight | Improvement of sports performance (higher concentrations of blood glucose and blood lactate and lower perception of effort during exercise). |
| Systematic review and meta-analysis [22] | Caffeine (any dose and form). |
Strength sports | 1–9 mg/kg body weight or 150–328 mg | Improves the speed of movement in strength exercises, with medium and moderately high loads |
EFSA: European Food Safety Authority; AND: Academy of Nutrition and Dietetics; AIS: Australian Institute of Sport; IOC: International Olympic Committee; CNS: Central Nervous System; Source: Own elaboration based on data collected from different institutions.