Research note: Caffeine and endurance performance

What the research says. The International Society of Sports Nutrition's position stand on caffeine reports small-to-moderate performance benefits at doses of roughly 3-6 mg per kilogram of body mass, most consistently for aerobic endurance, while noting that the size of the response varies considerably between individuals and that very high doses mainly add side effects without further benefit.

Source. Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 2021;18(1):1. (PubMed ID 33388079). Read the paper.

Where this applies at Performance Training Center. Sports nutrition coaching ($175/hr); practitioner-grade supplements; race-day and game-day preparation. If you want this built into your own programme, get in touch or start with the free BMR and macro calculator.

Performance Training Center provides training and nutrition coaching. We do not provide physical therapy, diagnosis, or medical treatment. This note summarises published research and is not medical advice.