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Posted by u/midwest_lifter··Hot Take

Caffeine ergogenic effect meta 2023, what's the real number?

TL;DR: Schoenfeld's 2023 meta-analysis on caffeine shows a 3-5% performance boost in endurance but mixed results for strength training. Individual tolerance and dosage matter!

So, I've been diving into the latest meta-analysis on caffeine's ergogenic effects, and honestly, I'm a bit frustrated. The paper by Schoenfeld et al. (2023) just dropped, and while it's packed with good info, the practical translation feels all over the place. They reviewed 27 studies, which is solid, but the variability in the findings makes it tough to pin down a clear number.

First off, they found that caffeine can improve performance in endurance sports by an average of 3-5%, which is pretty significant, especially when you're pushing for a new PR on a long run or ride. But then, when they broke it down further, they pointed out that the effects varied significantly based on individual tolerance levels, dosage, and timing relative to exercise. For instance, low doses (around 3 mg/kg) seem to benefit less tolerant folks more, while seasoned caffeine users might need closer to 6 mg/kg to feel those effects. It feels like we're still guessing a bit.

Also, they highlighted that the effects are less pronounced for strength-based activities, which was a bit of a letdown. I mean, who doesn't want to smash their lifts with a little help from caffeine? The bottom line is that while caffeine is a solid tool, it's not a magic pill. It's a balancing act of finding what works for your body and your training goals. What do you guys think? Are you getting the most out of your pre-workout coffee or do you feel like the studies are missing something crucial?

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u/cuttingseason_2024·

Okay, I'm just starting out, but I love the idea of using caffeine to help with my workouts! I usually drink coffee before heading to the gym, and I think it rly helps. I'm still figuring out my routine, but if it can give me that extra boost when I'm trying to build strength, I'm all in. Who knew caffeine could be so interesting!

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u/whey_addict·

Lol, just give me my coffee and some protein. Honestly, I don't overthink it. If I feel like having a pre-workout, I do, but if I'm just trying to get my lift in, I keep it simple. Life's too short to stress over caffeine dosages!

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u/calisthenics_nerd·

I think the breakdown by individual tolerance is super interesting. I've noticed that when I consume caffeine regularly, I need more to feel the effects. When I'm cutting, though, I try to stay below 3 mg/kg to keep my heart rate in check during workouts. The mental focus it gives me is clutch, especially for calisthenics where form is everything. Just the other day, I hit a new max on my muscle-ups after a solid cup of coffee!

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u/strengthinthechaos·

That variability you mentioned is really key. i work with clients who range from beginners to seasoned athletes, and what I find is that caffeine can help with motivation more than performance. Some of my clients feel more pumped just knowing they've had their coffee. It's psychological as much as physiological! Plus, timing matters. I suggest trying to time your caffeine intake to when your body needs it most, like during those critical moments of a workout.

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u/carbphobia·

Caffeine might not be the magic pill some make it out to be. I've read studies suggesting that the variability can be linked to diet, hydration, and even sleep patterns. I think if you're not paying attention to those factors, you could be missing the boat on your performance. Why not look into holistic approaches instead of just relying on caffeine? It's worth considering whether we're too dependent on substances to boost our performance.

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u/6footdadbod·

Skill issue if you ask me. Maybe it's just me, but I'm more of a 'get it done' type. I drink coffee because I love it, and it gets me hyped, but I can't say I track my caffeine intake like it's a macro. Just lift heavy and enjoy the coffee!

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u/midwest_lifter·

I get your frustration with the variability in findings. I've been lifting for about 10 years now, and I've seen how caffeine affects people differently. Some of my buddies swear by their double espresso before a big lift, while others say they get jittery and can't focus. It's like you really have to experiment to find what works for you. Personally, I find that a moderate dose about 30 minutes before hitting the gym gives me that nice boost without the shakes. It's all about trial and error!

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u/bench_press_buddha·

I'm all for caffeine, but it's like expecting to lift 500 lbs without training. It helps, but it's not a substitute for proper work and dedication. Think of it like the cherry on top of a well-structured diet and training program. So, if you're relying on it for performance boosts without putting in the real effort, you might just be setting yourself up for disappointment. Enjoy the coffee, but remember that real gains come from the grind

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u/matureliftersunite·

As a coach with years of experience, I've seen how caffeine can be a double-edged sword. Some athletes thrive on it, while others struggle with anxiety or performance dips. It's essential to listen to your body and adjust accordingly. I had a client who relied heavily on pre-workouts, but once we dialed back the caffeine and focused on nutrition, they saw better results without the jitters. It's about finding that sweet spot that works for you, whether it's 3 mg/kg or more.

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u/squat_to_pizza·

Facts! As a powerlifter, I was hyped to read about the potential gains from caffeine, but the fact that it's not as beneficial for strength training kinda bummed me out. I used to load up on pre-workout, but now I'm leaning toward just a good cup of coffee. That said, I'm still getting those PRs, so maybe there's something to it! Who knows, maybe I should keep it simple and stick with my pizza and coffee combo pre-lift.

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u/caffeine_and_lifting·

Ngl, I love my caffeine. I try to keep it around 4 mg/kg, and honestly, it makes a world of difference for me. I'm all about that pre-workout ritual. I've even tried switching it up with matcha lately for something different. Anyone else done that? Coffee is still king, but sometimes you gotta mix it up.

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